Gratitude journaling is a wonderful way to track and reflect on the positives in your life. Journaling has been shown to help you see the highlights of each moment by building your awareness
This simple practice involves writing down something different each day that you’re thankful for
If daily journaling is too for you much try twice a week or every Friday... don't beat yourself up, just do what's right for you
Try buying a dedicated book for this practice it will help you with your observations on your behavior. To do that, set aside a few minutes every few weeks to review your entries to see what you patterns you observe and reflect on what conclusions you can draw from them.