Issue 26: Gratitude
THE LEAP
BY QUANTUM ORANGE
GROW, EXPAND & EVOLVE
ISSUE 26 | GRATITUDE
Each week The (Quantum) Leap summarises a key aspect of success into what you need to Think, Feel and Do to create a personal shift.
What if you woke up tomorrow with only what you were grateful for today?
THINK
Over the past ten years, psychology researchers have identified great social, psychological and physical health benefits that come from actively expressing gratitude.
Studies have listed a large range of benefits to keeping a gratitude journal, including reduced symptoms of illness, stronger immune systems, lower blood pressure, better sleep and increased happiness.
When asked why gratitude journals work so well, Robert Emmons, a professor at the University of California and leading expert on the science of gratitude, said: “Writing helps organise thoughts, facilitate integration, and helps you accept your own experiences and put them in context. In essence, it allows you to see the meaning of events going on around you and create meaning in your own life.”
Essentially, keeping a gratitude journal is all about forcing yourself to acknowledge and appreciate the things in your life that you might otherwise take for granted.
FEEL
The basic practice of gratitude journaling is fairly straightforward - write down things you’ve experienced recently for which you are genuinely grateful. You can include anything you like, from waking up in the morning, to a great chat with a friend, a beautiful flower in your garden or a particularly thoughtful act from your partner.
The subject (or the length of the list) doesn’t matter near as much as the emotion - the key to your journal having a lasting positive impact is to really feel the gratitude for the things you’re writing about.
Don’t just quickly jot down a list - take the time to breathe deeply and connect with your feelings while you write.
If you’re grateful for a beautiful night out with your spouse, explore the depth of that feeling.
What was it like knowing they cleared space in their calendar for you?
How did it feel to be the focus of their attention?
Did a particular sensation or emotion pop up when you walked hand in hand?
Was there shared joy over a delicious meal?
DO
According to Dr Emmons, the happiness boost created by practicing gratitude can happen in as little as three weeks. What a fantastic trade - a little journalling for a lot of extra joy!
But happiness isn’t all you’ll get - the science has also shown grateful people are more positive, feel more alive, have stronger immune systems and even sleep better.
So, here are a few tips you can use to get the most out of your gratitude journal:
- Writing three to four times per week is more than enough - you don’t have to make an entry everyday.
- Take your time - do not rush writing in your gratitude journal. You only have do to this a few times per week. If you’ll be rushed right now, wait until you wont be.
- If you’re struggling to think of something to write, consider what you life would be like without things you’re used to - a car, a hot shower, even electricity!
- Include not just things you are grateful for, but people. Focusing on people you are grateful for often has a far greater impact.
- You don’t need a long list - in fact, studies have shown you get more benefit from including detail in your gratitude practice. Choose one thing you’re grateful for and come up with half a dozen reasons why.
- Don’t just do it for the sake of doing it - gratitude journals are far more effective if you first make the conscious decision to be happier and more grateful.
- Include yourself in the things you are grateful for - perhaps you’re grateful to be alive, for the body you have (even if it isn’t perfect) or for a skill you have.
Read. Watch. Listen.
