Place a small reminder in a visible spot (sticker on the mirror/phone) with a simple smile symbol, to prompt a spontaneous smile at least twice a day.

Adopt the 'Daily Pleasure Challenge' - identify one moment each day that evokes a sense of simple pleasure (a taste, a view, music) and consciously dwell on it for 30 seconds.

Create a 'Joy Moments Album' digitally or physically - add a picture or a short description of one joyful moment each week, to build a collection of personal pleasure moments to reflect on during challenging days.