This science-backed gratitude exercise is backed by research done out of the University of Southern California. 

According to their findings, there are two simple ways to get the most benefits out of a gratitude exercise; physically writing out the exercise and going into detail. 

Here’s an example of what most people’s gratitude exercise might look like. 

• I’m grateful for my parents
• I’m grateful for my dog Clyde
• I’m grateful for my friends
• I’m grateful for my partner

Not only is a list like this boring to create, but you simply aren’t getting much benefit from it.

Here’s a step-by-step breakdown of the method that works best according to science. 

Step 1: Grab a pen and paper 

Step 2: At the top of the page, write one thing you are grateful for. It could be a person, a place, an item, an experience; whatever you want. 

Step 3: Write 5 sentences about why you are grateful for this thing. 

Finally, share this with someone who may benefit from it!