When you visit a store and receive good service, you smile and move on with your day but if you receive bad service, you’re more likely to leave a bad review or let others know of your bad experience. When you see a happy-feel-good story on the news, you feel good inside but when you see riots or bombings, you are more likely to talk about it at dinner.

The human brain is conditioned to see more pain, discomfort and fear throughout the day than positivity and pleasure. It is a learned process, encouraged for years by our media, family and social circles. Luckily with a little practice, we can undo those connections and create new, positive ones. You can start undoing the years of negatively built connections today, right now.

Tonight, as you lay down in bed before falling asleep, come up with 3 moments from your day that brought a smile to your face or made you feel good. These can be anything, any activity, any conversation or any thought. Something as little as your first sip of coffee in the morning, the joke your coworker told at lunch, your walk home after a long day of work or even having taken the time to make yourself a nutritious dinner.

At first it may be hard to come up with 3 things, but if you do this daily, you will see it becomes easier. In time you will start noticing these moments as they come up, giving you a new appreciation and outlook on your day.

If you are living with someone who struggles with depression or anxiety, this is a great exercise to do together. Be accepting of each other’s experiences and ask questions to better understand why it made them feel good.

Today, my 3 moments are having gone to the dog park and watched my dog run around with his fur friends, watching a movie while cuddled next to my boyfriend and taken an hour to clean my house. What are your 3 moments?