What are you grateful for right now? Yes, I know it’s been a rough year for a lot of people. But there were some good things, too.

And it is the good things that we should focus on, even if they are small and the bad things aren’t.

Think about something in your life you appreciate. Something good, however small.

Because what we focus on grows.

When you focus on things you appreciate, you get more things to appreciate. Gratitude floods the brain with dopamine. It feels good (and supplants things that aren’t), and we want to feel it again so we do things and find things that create more dopamine.

The more you express gratitude, the better you feel and the more you have to feel good about.

Gratitude is a recipe for better health. More energy, less stress, better self-esteem, better sleep, and fewer negative emotions.

The more gratitude you feel, the happier, healthier, and more successful you become.

Science says it is so.

This year, starting from this very moment, think about things you appreciate. Your big wins, surely, but also the new baby in the house. The look in your dog’s eyes when he greets you. Something kind someone said about you. Finding the last parking space. Last night’s delicious spaghetti dinner.

It could be anything. Anything that feels good when you think about it.

Remind yourself that you have a lot to be thankful for, about yourself, your work, your life, and even the world.

Open your computer or phone and appreciate how much it makes your day more productive. Keep a gratitude journal and write in it every day. Pray or meditate and say thanks every day.

Look in the mirror and think of something you like about yourself. Thank someone for something. Think about your family, your clients, or your staff, and give thanks for having them in your life.

Focus less on what’s wrong with the world and more on what’s right.

Because what you focus on grows.