My boss is a jerk.
This steak is overcooked.
Yes … there are plenty of things to complain about in this world. But there are also a ton of amazing (and not-so-amazing, quite ordinary) things that are worthy of our acknowledgment on a daily — if not hourly — basis.
Practicing gratitude has a number of benefits. And who wants to be a “Negative Nancy” all the time?
Curious what these benefits are and how to cultivate them on a regular basis?
I admit, I have said many a negative thing in my life. But I don’t like the way I feel when I say those things. When those negative thoughts start to emerge — which they still do — I immediately try to interrupt them and ask “what are you grateful for?”
Then I list off three or five things that I am grateful for in this very moment.
It is amazing how much better I feel and how quickly those terrible things don’t seem so terrible anymore.
Expressing gratitude can sometimes slip our minds. But the benefits far outweigh the effort required to implement a regular gratitude practice.
- In an experimental comparison, those who kept gratitude journals on a weekly basis exercised more regularly, reported fewer physical symptoms, felt better about their lives as a whole, and were more optimistic about the upcoming week compared to those who recorded hassles or neutral life events (Emmons & McCullough, 2003).
- A related benefit was observed in the realm of personal goal attainment: Participants who kept gratitude lists were more likely to have made progress toward important personal goals (academic, interpersonal and health-based) over a two-month period compared to subjects in the other experimental conditions.
- A daily gratitude intervention (self-guided exercises) with young adults resulted in higher reported levels of the positive states of alertness, enthusiasm, determination, attentiveness and energy compared to a focus on hassles or a downward social comparison (ways in which participants thought they were better off than others). There was no difference in levels of unpleasant emotions reported in the three groups.
- In a sample of adults with neuromuscular disease, a 21-day gratitude intervention resulted in greater amounts of high energy positive moods, a greater sense of feeling connected to others, more optimistic ratings of one’s life, and better sleep duration and sleep quality, relative to a control group.
“So, how do I go about doing this more often?” you might ask.
Establish a system that works for you. Here are a few suggestions:
- Keep a gratitude journal and list a few things in it each day before going to bed that made you smile or that you were grateful for.
- Participate in or create a gratitude challenge on Facebook with your friends to post 3 “grate” things on a daily basis.
- Ask a friend to be your “Gratitude Buddy” and send each other one thing you are grateful for each day — not only does it reap the benefits, it helps you develop a deeper connection with a friend you might not otherwise connect with as often.
Next time you find yourself saying something negative, try the gratitude treatment. I bet you’ll have an easier time finding things to be grateful for than having to complain about.
What are 3-5 things you are grateful for right now? Spread the gratitude bug by sharing your thoughts below.