Not too long ago, I was the poster child for the typical "ungrateful, moody, and occasionally tempestuous teenager." Common characteristics are frequent eye rolls, sighs of disgusts, and an excessive use of the phrases "Oh my god" and "Are you freaking kidding me?" And don’t try and tell me that you have no idea what I’m talking about; this was probably you at some point. Whenever I would bitch or moan about something that didn’t go my way, my mother would always counter my complaint with "Gratitude, not attitude." I can thank my stubbornness and raging hormones for letting her advice quickly go through one ear and out the other, because in retrospect, I should have seriously considered what she was saying.

Now, several years later, I think her advice is finally starting to click with me. I’ve realized that for every negative moment, there are at least three positive ones to recognize. Not only does practicing gratitude reflect an optimistic outlook, but numerous scientific studies have also shown that the practice of gratitude contributes to people feeling less depressed, sleeping better, experiencing fewer headaches, and a multitude of other health benefits.

While I wish I could say that I have mastered the practice of gratitude and that I am always positive, cheery, and grateful for everything that I have, I would be flat out lying to you. They don’t call it the practice of gratitude for nothing. So, whether you’re ruminating over an argument you’ve had with a friend, feeling bitter and irritable because they’ve taken the option of super-sizing your fries off the menu, or you’re just feeling blue, here are seven ways to help shift your attitude to gratitude, and make it a permanent habit.

1. Name three things that you are grateful for before you get out of bed.

While this tip may seem silly and almost too easy, one of the best ways to start your day is by acknowledging three simple things that you are grateful for in your career or personal life. By doing so, not only are you reminding yourself of all of the wonderful people, moments, and things that you encounter everyday, but you are starting your morning by thinking of things that make you happy. By beginning your day with gratuitous intentions, you are setting yourself up for a habit of gratitude throughout the rest of your day.

2. Keep a gratitude journal.

At the end of your day, write down between five to 10 things that happened to you that made you happy. This can be anything from the praise that you received from a friend, or the feeling of sitting down after being on your feet all day. You'll find that there are many, many things to be thankful for.

3. Be present.

While this may be one of the most obvious practices of gratitude, it is arguably one of the most difficult. To be present means that you are completely grounded and immersed in whatever is in front of you at any given moment. Many of us spend a huge chunk of our time in our heads, mulling over how things could or should be. However, by staying in the present, you will encounter every moment in your life in its purest form, discontinuing your habits of comparing things to how you think that they should be. The beautiful thing about gratitude is that it does not admit comparisons.

4. Say thank you to others more often — and mean it.

I can’t tell you how many times a day I thoughtlessly say the phrase "thank you." I say "thank you" to someone for getting me a cup of water, handing me my bag of groceries in the supermarket, or letting me pass through the doorway first. While all of these people should be thanked, me saying "thank you," is more often the result of a polite habit rather than an actual manifestation of gratitude. By genuinely thanking someone, you’re specially identifying something that has made you feel a certain way, and graciously acknowledging it. All positive things that happen to you deserve to be recognized, no matter what their size.

5. Say thank you to YOU more often — and mean it.

While you were so busy thanking other people for the things that they do, what ever happened to thanking yourself for all of the wonderful things you do? And no, there is nothing arrogant or egotistical about giving yourself a boost. Thank yourself for being present, for being patient, for persevering through times of stress. Pat yourself on the back, heck, give yourself a damn massage of gratitude. You are worth it!

6. Smile more.

Of course this one is such a cliché, but the thing about clichés is that most of the time, they carry an element of truth. Your body experiences a physiological change when you smile. So, the next time you’re feeling upset, or down on yourself, plaster a big ole’ smile on your face. Even though you might be thinking that "this is f*cking ridiculous," you will immediately feel a sense of relief throughout your body. Your body is much smarter than you think it is.

7. "Change the channel."

Ruminating over a problem is one of the worst things you can do to yourself. It is essentially the equivalent of getting a cut, and instead of putting a Band-Aid on, you keep picking at it wondering How much more can it bleed? If you find yourself mentally spinning down the rabbit hole, literally "change the channel" within your head and remind yourself of three things that you’re grateful for. It’s the equivalent of changing the channel from Fox News to Animal Planet. Fill your mind with beauty and gratitude, not nonsense and self-indulgence.

While you may not be in control of the daily ups and downs of your emotions, you are in control of how you react to them and the thoughts that surround them. So the next time you feel a spurt of attitude, discomfort, or sadness coming on, just remember that you are loved, you are worthy, and you always have something to be grateful for.