I’m walking in a graveyard this morning. It’s the closest, peaceful place to walk – right next door to the hotel where I am staying. Many veterans are laid to rest here, they have honorary postings. Some veterans are from WWI and WWll. It’s a reflective place to walk. What were people’s lives between the dashes – 12/3/1929 – 6/6/2012. What is my life’s story between the dashes.
For myself keeping a grateful heart helps me focus on making a difference today and in the future. It’s not always easy to have a good attitude. Keeping a gratitude journal has helped me look for the good things in every day. The year of my retina detachment was difficult. My gratitude journal helped me refocus on the good things.
Starting a gratitude journal can give you a new perspective on life and improve your outlook on life. Try this three-step process to cultivate a gratitude mindset and find a journaling routine that works for you.
Unplug from the news cycle.
If you feel like there’s more bad news than good news lately, you’re probably right. But not because the world is any more unsettled that it was during the Great Depression, World War ll, or even 9/11. There are just so many more ways for us to consume news these days. And several studies have found that negative headlines and news stories grab and hold pump up the negativity: more bad news means more viewers, readers, clicks, ad sales and profits.
We could all use a little less screen time in our lives. But if you’re trying to be more grateful, unplugging more often could help you turn down the negativity and be more attuned to the positive.
Say, “Thank you!”
According to a recent study, just saying “Thank you!” can start a chain reaction of good vibes that could improve your physical and mental wellness. Gratitude can stimulate the areas of the brain that modulate our moods and release neurochemicals that make us feel better. Studies have also linked gratitude to lower stress and depression and stronger feelings of social connectedness, including between married couples.
Many folks learn to say “Thank you” by exploring more dedicated, inward acts of mindfulness. Meditation, exercise, prayer and self-reflection can provide an inner calm that will help you brush aside negative distractions and focus on what’s most important in your life.
The outward effects of expressing your gratitude can even be more impactful. Telling strangers and loved ones alike that you appreciate them can create more goodwill in your community and you may even see appreciation coming back your way. You may find you become grateful for things you have been taking for granted, or that get lost in all the negativity buzzing on your phone. Even simple kindness like a smile from your barista or a hug from your spouse may stimulate more appreciation for you.
Capture your gratitude every day.
A gratitude journal can take many different forms. Your phone comes with note-taking apps that you can use to write about happy moments throughout the day. You could also use your phone to create an audio or video diary. Several studies have found that we remember things better when we write them down by hand; the tactile experience of putting pen to paper stimulates different parts of the brain, improving recall.
Perhaps just as important as the medium you choose is the time and space you give yourself to work on your gratitude journal. You could make journaling a part of your morning or nighttime routine. Or you might jot down some thoughts and feelings over your lunch break. Find a quiet moment that’s all yours so that you can feel more thankful for all that you have.
Gratitude is a good value to incorporate into your Life-Centered-Financial Plan.
P.S. Today’s entry in my gratitude journal is that I have quiet, peaceful places to walk in nature at home and near my office.
