Our well-being depends far more on our attitude toward our circumstances than on the circumstances themselves. And one way to insure a positive outlook, regardless of our circumstances, is to focus on what we're grateful for.
At the University of California at Riverside, psychologist Sonja Lyubomirsky is studying the effects of using a "Gratitude Journal" - a diary in which subjects write down things for which they're thankful. She's found that taking the time to conscientiously count their blessings once a week significantly increased subjects' overall satisfaction with life over a period of 6 weeks, whereas a control group that didn't keep journals had no such gain.
Martin Seligman has made similar findings in his work at the University of Pennsylvania. In his book Authentic Happiness, Seligman recommends the following "gratitude exercise":
- Set aside 5 free minutes each night, preferably right before bedtime.
- Think back over the previous 24 hours and write down, on separate lines, up to 5 things in your life for which you're grateful.
- Do this daily for 2 weeks, and if you find it helpful, incorporate the practice into your daily routine.
I'm going to give Seligman's gratitude exercise a try. Ask me how it's going in two weeks. What about you? Want to take a no cost and risk free shot at improving your quality of life? Then start answering the question, "What am I thankful for?" on a daily basis.
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