BE GRATEFUL FOR GRATITUDE LISTS

You have probably heard, read about or even tried gratitude lists before. If you have, or even if the idea is completely new to you, consider writing a gratitude list once a week instead of every day. If a daily list works, keep going! But if you find your list has lost its punch, try writing it less frequently. New studies show that to be most effective, gratitude lists need to be kept innovative. If you find yourself writing the same things over and over, look for new things to be grateful for.

THREE GOOD THINGS

Martin Seligman, a major contributor to the positive psychology movement suggests a Three Blessings exercise. If you aren’t comfortable with the word “blessings,” just substitute the words “Three Good Things.” After writing down three things you are grateful for, write down the impact you had on the situation. For example, if you are grateful your proposal was accepted; note what impact you had on the outcome. Think: “I really put in a lot of time and energy in on that proposal.”

Why is this important? After a short time you will begin to notice how your actions influence your blessings.

KEEP A “WARM FUZZY” FILE

Hold onto especially meaningful greeting cards, nice notes or e-mails that people have sent you. When you need a “gratitude hit” read through the file and notice how it feels to be a recipient of gratitude!

MIND MAP FOR FORGIVENESS

Think of someone in your life you feel unhappy with or are holding a grudge against. In the middle of a sheet of paper, write the name of the person you have a grudge against and the primary thing that upsets you. Draw a circle around what you wrote. Next, write down something you like about that person. Draw a circle around what you wrote. Add several more circles containing positive things about the person. Now, hold the piece of paper in front of you at arm’s length. What do you notice about your original circle?

The discussion of gratitude always brings up my own gratitude for you—my readers, clients and teleseminar participants. Whether I write it down daily or once a week, I am grateful every day for your presence in my life. I am grateful for being able to do work I love and have you join me on the journey.

In gratitude,

Marty

If you find yourself needing help managing your graditude practice, write a coment and I will respond.