Gratitude 101 [mindset]

WHY DOES GRATITUDE MATTER?

One of the most undisputed findings in the science of happiness is that gratitude increases happiness. Those who truly live with gratitude find meaning even in the difficult parts of life.

WHY IS BEING GRATEFUL HARD FOR MANY?

Although we know gratitude increases happiness, life is full of challenges and being grateful is not natural to us- humans have a “negativity bias,” an evolved tendency to focus more on negative events than on positive ones. So to practice gratitude means working against our natural impulses in a journey full of hard things.

WHAT CAN WE DO, THAT REALLY WORKS, TO BE MORE GRATEFUL?

Since gratitude isn’t a feeling that materializes on its’ own, we need to develop a practice that helps us choose to focus on the good and affirm it in a systematic way. Think of it as creating a daily gratitude workout like your daily exercise routine. It’s also important to note that you don’t need emotional authenticity to practice gratitude. You might not feel grateful but don’t let that stop you from your regimen. Just like some days you might not feel like exercising, you always feel better when you do..

Below is an example of a daily Gratitude Workout/Practice/Routine:

1- Before getting out of bed in the morning, recite a few sentences to begin the day. It can be religious language or other language. This is “interior gratitude,” the practice of giving thanks privately.

2- Maintain a gratitude list that you update once a week. You could tape it to the bottom of your bathroom mirror or computer screen and glance at it each morning. This is “exterior gratitude,” which focuses on public expression.

3- Make a routine of your outward gratitude in a couple of daily emails or texts. Write two short emails each morning to friends, family, neighbors or colleagues thanking them for something. This doesn’t need to be lengthy, just a few words showing someone that you noticed something nice they did and appreciated it. And on the days you aren’t feeling like sending your two thank-you messages? Make it three instead.

4- Write or adopt a gratitude prayer or mantra that you can say throughout the day, especially at trying moments such as “Thank you for my life,” which works wonders when you’re sad or afraid.

If you make this a habit, you won’t feel grateful all the time, but gratitude will become a pillar around which you live your life and that will make you a happier person.