Practicing gratitude can have a lasting impact on our outlook on life.

“If we want to sustain and grow happiness in our daily lives, we should incorporate gratitude into every possible moment,” writes Nicole Spector for Better. “Over time, we won’t even have to think about it, and we’ll see the effects in our frame of mind — and possibly in our brains.”

According to a UC Berkeley study, participants who practiced gratitude were happier and less depressed, writes Spector.

Spector offers up an easy way to make a routine out of gratitude:

• Set a reminder. It doesn’t have to be an alarm (though it could be!), but even changing your phone background to a picture of people you love, or your phone passcode to an important date, will keep things you are thankful for at the top of your mind, writes Spector.
• Reflect during ordinary actions. “Gratitude prompts are also helpful when you’re in a hurry in the morning,” she writes. “You can choose practically anything that you see or pass everyday to be your signal for happiness.”

Spector recommends practicing this during moments where you’re leaving the house or returning home, such as crossing the threshold.

• Say grace. You don’t have to be religious to give thanks before a meal. Before you take a bite, take the opportunity to acknowledge what you are thankful for, either out loud or to yourself.