From now until next Sunday, be aware of when someone treats you badly. In the evenings, review the day’s events and write these incidences down in your journal. You don’t have to go into detail, just a short summary of the facts.
Similarily, pay attention to when you mistreat someone. Briefly journal this too.
Also, read the next portion from article below. Journal one benefit you gained.
Shaikh Muhammad bin Saalih Al-’Uthaimeen
The Meaning of Extending Kindness
What falls under treating the people with good manners is: If you are oppressed and maltreated by someone, you should pardon and forgive that person. Allaah has praised those who pardon others, as He says about the inhabitants of Paradise: “Those who spend (in Allaah’s Cause) during times of prosperity and adversity, who repress anger and who pardon people. Verily, Allaah loves the good-doers.” [Surah Aali ‘Imraan: 134]
And Allaah says: “And to forgo is closer to piety (Taqwaa).” [Surah Al-Baqarah: 237]
And He says: “And let them pardon and forgive.” [Surah An-Noor: 22]
And He says: “So whoever forgives and makes reconciliation, his reward is with Allaah.” [Surah Ash-Shooraa: 40]
A person is in constant contact with people, so he will most definitely encounter some bad treatment from people.
Previously, The Meaning of Extending Kindness, part 1