You’ve probably heard it 100 times.
“Gratitude is really important.”
Why is a gratitude journal important?
Have you ever wondered why a gratitude journal is important?
Maybe you’ve had one of those dates where you just feel stuck in the muck.
And you’re not sure how to get out of that.
In this video,
I’ll show you some almost magical ways to overcome that.
I do a lot of positivity coaching.
Not just from this motivational speaker,
just-think-positive kind of an approach.
I’m a psychologist
and I get down to the science behind positivity
and how it works.
Here’s where we start, gratitude.
The research is really clear about the positive effects of gratitude
on our thinking,on our mood
and that branches out to affect every single aspect of our life.
I’m not here to talk about the specific benefits of gratitude in this video.
What is it about journaling that has such a powerful effect?
I mentioned in the introduction that there are those days, right?
When you’re feeling just totally stuck.
The thing that we don’t notice is that
our mind is playing tricks on us.
It constantly is playing tricks on us.
And the most likely thing for us to focus on is something
that’s causing us pain or discomfort or discontent of some kind.
That’s just a survival thing.
And our brain will naturally lead us in that direction.
Journaling about gratitude forces us to focus on
something else at least for a moment.
This is why gratitude is such a powerful part of
establishing a more positive way of thinking in our life.
And it’s probably the fastest way I can think of to get you into that mode.
This changes the energy
and it creates opportunities that weren’t there before.
Let’s talk about the journaling exercise specifically.
I’ve got 5 specific tips for you to make this even more powerful.
For the first tip, I have to tell you about Matt and Becky
who came to see me for some couples coaching.
And I gave them the assignment to do the gratitude journaling.
When they came back,
Becky had actually written down
her gratitude list each day.
Matt had thought about it.
Now, both experienced some of the benefits.
But Becky had a much more powerful experience with this.
Why is that?
Because when you take pen to paper…
I’m talking about actually physically creating a list.
Now, maybe you can do it digitally.
Maybe you can just think about it.
But there’s something about the act of writing that engages more of our brain.
It bypasses some of the old habits and neural pathways that we have
and creates a more profound effect.
Actually write it down.
That’s one of the benefits of journaling.
And I would also include in this first tip
that you get a specific manual for this.
A document, a book.
Commit this particular volume to your gratitude journal.
So, this isn’t the typical journal where you’re
recording all of your thoughts and feelings and everything that’s happening in your life.
This is just for gratitude.
Get a separate book for it.
Get a pen or pencil and actually write it down.
Tip number 2, be really specific.
Your brain will respond to this.
It’s a brain friendly practice
to actually come up with the very specific things that you’re grateful for.
So, instead of for example saying, “Well, I’m really grateful for my family.”
Actually identify what or who
or for what you are grateful.
So it might be
“I’m really grateful that my dad gave me a call this week. “
“That just helped me to feel great.”
So, being more specific helps your mind to focus on the things
that are actually really abundant and awesome in your life.
Related to the specificity of tip number 2,
In tip number 3 we’re going to go deep.
I would rather have you really dig into something
and get depth than to spread it out and go broad.
So, depth route rather than breadth.
Here’s an example of how that works.
I’m grateful that I have food in my home.
Okay, let’s go a little deeper. Take a loaf of bread for example.
And just think for a minute about everything and everyone
that contributed to your having a loaf of bread in your home.
Think about the farmers who raised the grain
that was harvested and was taken to a mill and ground into flour.
Think about the other ingredients and where they came from.
This practice of going into depth helps to increase your appreciation
of even the most simple things in your world.
That loaf of bread probably had hundreds of people
contributing in one way or another
to making sure that that was on your table in your home.
Tip number 4 might sound a little strange coming from
me because it’s actually a negative practice.
Now, by negative, I don’t mean bad.
I mean we’re going to subtract something.
In your mind, think about
what your life would be like
without certain things.
This is especially helpful
if you’ve kind of come up with everything already that you’re grateful for.
I don’t know that that’s even possible.
But if you hit a lull,
if you hit a block of some kind,
simply pick something in your world and
ask yourself what would my life be like without this thing.
Indoor plumbing for example.
Oh, wow. What would your life be like without indoor plumbing?
Now, indoor plumbing may not have made your list already.
But if you look at some of the common things in your world,
I can even look around my office.
What would my li fe be like without windows.
I have a nice window here in my office
where I get a great view of the mountain.
And it lets natural light
in. What would my life be like without that?
It would be darker. It would be duller.
What about this desk?
What would my life be like without my desk? Where
would I put my computer? Where would I sit?
Do you see?
Just subtract a few simple things in your mind
and see what that does to enhance your gratitude journal.
And finally, tip number 5 is to be consistent. Commit to the practice.
最后 第五步就是始终如一 坚持练习
I often have my clients do what’s called a gratitude Power-Up.
And for this Power-Up,
they they take 5 days where they journal
and record what they’re grateful for.
What if you could commit to this on a regular basis.
Pick a time that works for you.
It might be first thing in the morning, it might be just before you go to bed
where you pull out that special book that you’ve created just for this purpose.
And you jot down 1, 2, 3 things for which you’re grateful.
To commit to that on an ongoing basis
gives you a practice that you can carry into your life
and really upgrade your experience.
This is powerful stuff.
Gratitude is a really powerful first step
to creating and living a life that you love.
I would love to put my book into your hands
that will give you some other steps.
Pick up your free copy of pathological positivity
at Dr.Paul Jenkins.com.
You’ve probably heard it 100 times.