I see appreciation as a ‘maximization practice’ – a practice where you seek to maximize practice time over the course of a day.
The biggest obstacle to any practice is forgetfulness – like in Nolan’s film Memento, we can’t help forgetting what’s important and we need to metaphorically tattoo our body with it.
One way to remember and structure the practice is to create a checklist made up of appreciation prompts – the most powerful things you can appreciate moment to moment.
In practice, it can look something like this:
It’s a sticky note I have on the desktop of my computer. Based on what I want to focus on at any moment, I make the corresponding appreciation prompts bold to make them stand out.