The Gratitude Journal
Positive psychology researchers have become experts in the power of giving thanks. They’ve zeroed in on the social, physical and mental health benefits that come from the practice of gratitude and results are nothing less than remarkable.
The Grandfather of Positive Psychology, Dr. Seligman, had individuals write down three things each day that went well for them and note the cause of the positive results. Those who participated every night for one week were happier and less depressed for the entire following month. Just imagine the effects if we were to commit to gratitude for a lifetime.
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Lets take a moment to think about how we’ve been feeling over the last few days. If feeling amazing was a five and feeling super awful was a one what number would you rate your mood for the last few days? Go ahead and write that down.
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Now take a moment to think about all of the things that have gone well in the last few days along with the things you’re grateful for. You might think about a person, an animal, something in nature or an object you love and appreciate. If you’d like, close your eyes and imagine if those things weren’t in your life. Notice the feeling in your heart as you think about all of the things you’re thankful for.
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Write down or draw three things that you are grateful for or that went well in the last few days. Keep it really simple. A single sentence is enough to feel the effects. Decorate it with photos and drawings. Include simple pleasures that feel meaningful to you.
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Now that you’ve taken time to focus on all the things that you’re grateful for or that are going well, take a moment to close your eyes again and notice what you’re feeling. Scan your body from the top of your head all the way to the bottom of your toes. Notice the feeling in your heart. Rate your feeling between one and five one more time. Did your mood meter rating go up or down?
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Science shows that if you do this every day for a week you’ll feel happier and more positive for the whole month. If you keep focusing on gratitude you can create new pathways in your mind that wire your brain for happiness.
