Establishing daily gratitude not only makes us feel happier, but there are also a host of other benefits. This Psychology Today article listed 7 scientifically supported benefits of gratitude, which include:
1. Improved Physical Health: Grateful people report feeling healthier and experience fewer aches and pains compared to other people. In addition, grateful people are more likely to take better care of themselves. By practicing gratitude, you'll experience improved physical vitality.
2. Improved Relationships: This might seem obvious, but saying "thank you" and expressing gratitude to others makes it more likely that others will like you and want to be your friend. The study found that thanking a new acquaintance made it more likely that they would want to seek an ongoing relationship.
3. Improved Psychological Health: Individuals who foster an attitude of gratitude are less likely to feel negative emotions like envy, resentment, regret, and frustration. Furthermore, researchers have shown that gratitude increases happiness and reduces depression.
4. Enhanced Empathy and Kindness: Grateful individuals are more likely to treat others with kindness, even when others behave poorly. Furthermore, grateful individuals are less likely to seek revenge or retaliate for a perceived slight, and they feel more sensitivity and empathy towards others.
5. Better Sleep: This is probably one of my favorite benefits, since better sleep affects so many areas of my life. Research has suggested that writing in a gratitude journal before bed may improve the duration and quality of your sleep.
6. Improved Self-Esteem: Gratitude helps you feel better about yourself and reduces social comparisons. Grateful people are better able to appreciate other's successes and blessings instead of feeling jealousy and envy.
7. Fosters Resilience and Mental Strength: Grateful people feel less stress and they are more resilient to trauma and stressful situations. Being grateful for the positive aspects of your life, even during a difficult time, helps foster well-being and resilience.
How To Increase Gratitude
Some people in life seem to be endowed with a more optimistic and grateful personality. A grateful outlook on life seems to come naturally for some, while others might struggle more to feel gratitude. Whatever your default level of gratitude is, you can incorporate simple habits that will turn your mind towards gratitude. The habit that has had the most significant impact in my gratitude levels is writing in a 5-minute gratitude journal everyday. It is a simple habit that has tremendous dividends. The gratitude journal not only improve the entire day, but the positive effects compound over weeks, months, and years.There are different ways to do a gratitude journal, and I suggest that someone new to this practice try experimenting with a few different approaches to see what works well for you.
My 5 Minute Gratitude Journal
I typically do my 5 minute gratitude journal in the morning while I eat breakfast. I use a simple spiral notebook to jot down my thoughts, and I write in cursive. There are apps for gratitude journal, but I have found that writing on actual paper in cursive handwriting gave me the greatest benefit. Here is the format I use:Date: I write today's full date
Gratitude Prompt: I write "Today I am grateful for:" or "Today I am feeling grateful for:" and I list 3 items that I am grateful for. Instead of simply listing anything that comes to mind, I like to have 3 categories for my gratitude, which include: 1) A person that I am grateful for; 2) Something that I am grateful for about myself or my body; 3) A simple pleasure or part of life that I am grateful for.
Today's Impact: In addition to writing down 3 things that I am grateful for, I also like to write 3 things that I will do today to make an impact. I have seen others that say something like, "Today will be awesome because" or "Today I will accomplish". I prefer the wording of "Today I will make an impact by". I also like to have 3 categories for my impact list, which include: 1)A positive impact I will have at work; 2) A positive impact I will have on my wife and/or kids; 3) A positive impact I will have in my own life.
Here is what I typical entry might look like:
September 15, 2017
Today I am grateful for:
1. A loving mother who is an excellent listener and who is always eager to talk with me.
2. Excellent eyesight to enjoy the beauty around me.
3. The nutty taste and crunch of almonds and walnuts with my overnight oats.
Today I will be the best me that I can be and I will make an impact by:
1. Being kind and enthusiastic with everyone I associate with at work.
2. Being fully present and playing with my sons when I return from work
3. Taking regular breaks to stretch and mindfully breathe throughout the day.
I have found that this 5 minute journal habit has made me a more grateful person and has had an overall positive impact on my day to day life. The immense benefits are definitely worth the meager 5 minute investment of time.
Do you have a gratitude journal? If so, share your ideas below. What works for you? If you haven't ever tried, I encourage you to try the habit for at least 7 days and see how you like it.
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