I would like to share with you how I do my good news list. I used to journal and write a lot of bad things, to work them out and get them off my chest. Then I quit journaling altogether. Lastly, I came up with the idea of just listing the good things. At first it was just a sentence or two or something that happened. If nothing seemed to be good, I looked over my day until I could find one aspect of a happening that was good and I wrote about that.
After awhile, something funny happened. On a very good day, (like the first day of spring,) the whole day was so good, positive, and full of joy that I did a whole page. And then the Wed. after that, the same thing happened. So my list is more like a journal now, except it is completely positive.
I say this to let you know that unhappy things, hurtful things, or "bad" things happen to me as well as to everyone. I don't mean to sound like a Pollyanna because I'm not. I just have been having so much fun doing the opposite of what I used to do.
So if you want to try a good news list, just jot down a short sentence of something good or one part of an activity that was good. Some days I was grateful for the sunshine. Be brief and try to do it every day. After a few weeks, go back and underline some of the highlights. You will find some wonderful things. And if you end up writing more sometimes, that's fine, too. I truly look forward to putting down my little joyspots at the end of each day.