The “A” part of the tool is explained in this post.
1st – Add some positive experiences to your life
Make it a priority to add some positive experiences to your life. This is a habit you can build. Maybe it means going to a movie or taking a walk. Maybe it means taking a shower. Maybe it means snuggling with a pet or reading a magazine. Perhaps it means taking the time to watch a sunset. Create a space in your life for positive experiences. Start with just one. Every positive experience you have builds on the next.
Don’t stress yourself out about planning a positive experience. The idea is to step away from regrets and worries and simply be in the moment, enjoying a moment that is good for you. You are allowed to have good, positive moments in your life. Every day. Multiple times a day.
Look around. What are doing and feeling and experiencing already that has some positive aspects? Maybe you have been having positive experiences but haven’t realized it yet.