To increase gratitude, start by jotting down something you are grateful for in a journal each evening. The more specific you can be the better.

For example, instead of writing “I am grateful for my wife, Clarissa,” ponder the following questions:

• What character traits does Clarissa embody that make me grateful?
• Any specific actions she did today that I am grateful for?
• How does my relationship with Clarissa make me feel?

Once you’ve generated that specific idea, start writing! Go into detail on how it shows up in your life and try to access and connect with your emotions!

Typically, we feel these emotions in our chest, where love, excitement, and novelty sit. A study in 2008 found that gratitude can boost serotonin (often called our body’s “feel good” neurotransmitter) and dopamine (which plays a role in pleasure and reward).

Finally, it matters less what you write. What is most important is what you experience and feel!