Neuroscientist Alex Korb explains that giving a simple “thank you” releases dopamine in your brain. With more of this positive energy, your work can be completed more efficiently and effectively, and since you’re running on more/deeper sleep — another perk of gratitude — you are set up for daily success.

Want to be more productive and make time for the activities you care about most? Make gratitude a part of each and every day. Here are a few very simple ways to start:

1. Journal it. Writing down a few words of appreciation before bed can make you sleep better and feel better the next day. Keep a simple notebook next to your bed and make a list of three things from the day that you are thankful for. Review it the next day and start again that evening with a new list.
2. Brighten your breaks with thanks. Give sincere thank-you’s to your servers and baristas when you’re out. Write it on the check, say it with eye contact, or leave a generous tip. Some of the hardest working and most underappreciated people are in the service industry, and your gratitude can really have a big impact on them and you.
3. Have gratitude on hand. It’s one thing to think about saying thanks; it’s quite another to do it. Make it easy on yourself by completing the first step to a thank-you card in advance. Keep a stack of blank notes with you at your desk, in your car, or in your laptop bag — anywhere that is most convenient — and whip them out when you think someone deserves a big thanks.

The act of appreciation can have a very profound effect on your everyday life, from your relationships to your attitude and even your energy levels. But aside from all the obvious effects on your well-being, spending time on gratitude each day will make you a more productive person in the long run. Start practicing those thanks today!