The concept makes sense: by concentrating on what's good, we're likely to be encouraged and motivated, and we'll automatically start looking for ways to get more of the same. The problem, though, is how to focus on what's positive in our lives - when it's easy to dwell on mistakes and regrets.

These are four simple techniques to try:

I've got to confess, there's something about constant "be grateful" advice that gets on my nerves a bit. Sometimes I'm just not feeling in a very grateful mood, or the whole idea can seem a bit hokey. But when I read in Richard Wiseman's 59 Seconds: Think a Little, Change a Lot that scientific studies have shown that gratitude really does make you happier, I decided I needed to take it a bit more seriously.

Ideally, you'll spend a couple of minutes each evening jotting down a short list of things which you're grateful for. It could be anything from a really good cup of coffee that morning to hearing your child say "I love you."

But don't ditch this one if a daily effort is too much - once or twice a week will still be a huge help.

Over the past three years, I've been spending just five - ten minutes each month writing down the things which I've achieved. They don't have to be a big deal: anything new, like "went ski-ing for the first time" or any particular milestones, like "finished draft one of my novel" go into the book.

This has been a great habit because it encourages you to try new things, and it also helps you look back and see what you've achieved. Give it a go, especially in months where you feel you haven't accomplished much - there'll always be more than you think!

From childhood, we're used to being graded on our work, and praised (or not!) for the results we get. Although celebrating your achievements is definitely part of being positive, it's also important to acknowledge effort.

If you tried hard at something, regardless of whether you fully succeeded or not, that's important. Rather than focusing entirely on the results which you get, look at the effort you put in. Maybe you're trying to lose weight: the scales didn't budge this week, but you went out jogging three times. In the long run, building that consistent habit is more important than minor fluctuations in your weight.

It costs nothing at all to say "thank you" - but it can really brighten up someone's day. It makes you feel good, too, to focus on being pleased with someone (rather than criticizing or nagging them). Next time your partner cooks dinner, or your children tidy up their toys, say a simple "thank you".

This is really powerful in the workplace, too; it helps you appreciate your colleagues or employees more, and it can be very motivating to them too - making the office a much more positive place to be.

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Health Kick
 

Ah, summer! The great outdoors beckons with warm weather and longer days. Make the most of the season by turning your tired indoor fitness routine into creative outdoor workouts wherever you live or vacation.Whether you're at the lake, in the mountains, on the beach, or at the pool, here's how to stay fit this summer.

Taking the family to the lake this summer? Great. Water is a perfect place to exercise in the heat and humidity of summer. Swimming is an obvious choice, says Patrick Ayres, MS, exercise physiologist at Lifestyle Management in Bloomington, Minn.

"Swimming or treading water is a great way to work the cardiovascular system," he says. "Lots of people go to the lake and get motor boats," he says. "If you are boating, go out to an area, stop the boat and anchor, and do some swimming."

Don't get caught up in the idea that the exercise has to be a consistent 30 minutes, says Ayres. "Recreational activities can also be exercise," he says, and doing something is better than nothing. Ten minutes or so a few times throughout the day will add up.

Kelli Calabrese, MS, an exercise physiologist, fitness author, and owner of Calabrese Consulting in Long Valley, N.J., recommends canoeing for an all-over body workout. Many lakeside facilities offer rentals and lessons, she says.

If you're unsure of your ability or if it's been a while since you've been in a canoe, Calabrese advises taking lessons. Just learning will be a workout in itself.

"It's great for the shoulders," she says, "but it's also great core, great obliques, and great back work." In addition, she says, the legs work as stabilizers.

Be conscious of muscle balance, she says. Don't always turn the canoe in the same direction. If you're circling the lake, reverse the circle. Row on alternate sides of the boat, or use a longer, double-sided paddle, which makes balancing even easier.

And enjoy the ride. "It's different, it's fun and it's a great way to see the lake, from a canoe," says Calabrese. "It feels good just to be out in nature and listen to the sounds of the water."

If you have no access to a canoe or boat, you have other options. Jesse Pittsley, exercise physiologist and program director for the exercise science department at Winston-Salem State University in North Carolina, knows the lake scene well.

"My parents live on a lake," he says. "We have a rocky beach by my parents' dock. We go out waist deep and grab around for rocks at the bottom of the lake and see if we can throw them to the shore."

This friendly family competition becomes a workout for the shoulders and abdominals (particularly the obliques). Before you know it, you're exercising and burning calories.