Why Gratitude
They say that practicing gratitude can help us feel more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even strengthen our immune systems.
Research by UC Davis psychologist Robert Emmons, author of Thanks!: How the New Science of Gratitude Can Make You Happier, shows that simply keeping a gratitude journal (regularly writing brief reflections on moments for which we’re thankful) can significantly increase well-being and life satisfaction.
The brain we’re born with can be changed. This is called neuroplasticity: you can teach an old brain new tricks. We can change our brain by adopting new thought patterns, training it like a muscle to overcome negative thoughts.
All of us are hard-wired for negativity (blame evolution!), but we can benefit profoundly from learning new ways to react to everyday stresses. It doesn’t take a lot of effort to make a real difference. A few simple and even entertaining mental exercises, done regularly, will change things.
The 3 Keys
There are three keys to practicing gratitude in a way that rewires your thinking:
- Emote: Express the emotion.
- Extend: Extend it to other people. Bring the focus of your gratitude to people.
- Exercise: Keep doing it.
The Process
Step 1: Guided Exercise
Close your eyes and think of…
- Love: Someone who has given you love. Feel the emotion that comes up about what they gave you.
- Service: Someone who has done something for you and made your life better. Feel the emotion that comes up for you.
- Learning: A book you’ve read, or a teacher who taught you something. Feel the emotion that comes up.
- Other: Consider other areas of your life and choose one.
Step 2: Sharing Gratitude
Each man shares a gratitude he feels, specifically. For example:
“I feel love and appreciation for my wife. She is nurturing and creates such a wonderful home for us.”
Consider your family, your work, yourself, and the men on your team.
Take-Away Practice: Gratitude Journal
Keep a gratitude journal. Add 3 or more items per day. Be specific. Feel the emotion. Be grateful for these people. Keep doing it.
With time, you may modify the practice to make it your own.
← All Processes