I printed it out and read it every couple of days.
It takes time, but initially, just like many of the DB actions, you have to make yourself do it. It will come more naturally with time.
What I found is I began to notice more of the things about my W that were not good things. I actually see them as things we need to discuss, and that she will need to work on if she decides to work on the M.
What will happen is you will become less and less affected by what your H does. And that is POWER. You, not him, will control your emotions. You will be able to view your H much more objectively. Trust me it is THE way to go.