Gratitude

Pause for a moment and think of 5 things you are grateful for right now. They can be anything from your partner, pet, or child to pumpkin spice lattes, chocolate or Funyuns. Think of 5 things that make your life a little better.

(Stop reading now!)

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Sit with that a minute. More things may come to mind as you've opened the dam of gratitude in your heart. 

After you've sat with that burst of gratitude, notice how you're feeling in your body. Do you feel just a little calmer, more centered, or relaxed? That is the goodness of gratitude!

When you brought to mind gratitude for those 5 things, your hypothalamus released dopamine and serotonin in your body making you feel good! If you were feeling discouraged or resentful before you sat in gratitude, you might even feel a little more resilient and capable. 

The work of  Robert A. Emmons, Ph.D, shows that when we can do this daily for a period of time, our determination, enthusiasm, and energy improves. We can also experience positive health effects from gratitude over time--lower blood pressure, fewer aches and pains, and sleep better. 

Today, you had a moment of gratitude. To achieve these long term effects, we have to make this way of thinking a habit, not a single occurrence.

How can you incorporate gratitude into your day? 

You might be thinking something like starting a gratitude journal or starting to meditate on gratitude daily. These are fantastic ways to incorporate gratitude! 

However, it's a lot harder to start a brand spanking new habit. If we can attach the habit to something else we already do, we have a much better shot at following through.

Are you on your phone a lot? (Who isn't!) Consider adding a daily reminder using whatever app you like (there are so many that have reminder functions).

Do you read before bed? Put a reminder on your bedside table.

Do you already meditate or journal? Add gratitude to your existing practice.

None of the above apply? Put a sticky note on your bathroom mirror.

Gratitude is a high impact ingredient. It has an immediate impact on your mood and mindset. It has long-term effects that impact your psychological and physical health.

Gratitude is a high impact ingredient. Sprinkle that stuff on heavily!