We often think that negative emotions persist longer and often more intensely than positive emotions. However we can train our brains to become more positive. By regularly practicing gratitude, our brains begin to notice more positive aspects of our lives, leaving us happier and better from a wellness perspective. Gratitude also builds resiliency, which allows people to better handle the negative situations that would inevitably come our way as life goes. However when we deeply accept the moment of challenge as it is –no matter what form it takes – we become still and at peace.
To further build our resiliency, research has shown that simple daily practice of logging three good things that happened to us for each day could improve dispositional gratitude which has been linked to improved well-being. Findings from the research saw improvements in dispositional gratitude of 46 participants who took part in the research study led by Amelia C. Phillips at the University of South Florida. The participants who were medical students logged three good things that happened to them each day for a consecutive 30 days period (hence 3 for 30). Their dispositional gratitude levels were assessed before and after the 30-day period. Overall, their average dispositional gratitude levels had improved by 12% compared to before the first gratitude logging activity.
You may not believe it, but you can try this gratitude logging practice to reap the benefits of improving well-being. A great way to start is to find available brief moments of time in your day to log into a journal about good things that has happened to you. During your daily commute, while resting after meals or amid mini break times between work tasks.
Here are the five simple steps for gratitude logging:
Take a deep breath in for 4 seconds, then release your breath for 7 seconds. Natural breathing in, focus on the breathing out. Do a few more cycles if needed to calm the mind.
When comfortable, gently invite thoughts on what good things has happened recently or in the past.
As the thoughts gather, log the thoughts into a Journal App
Repeat as needed at another time in the day or at night.
Try to hit at least three good things logged in your journal each day.
I find it easier to activate gratitude logging and sustaining it as an ongoing activity through use of a Journal App as it is often conveniently in hand. It also allows us to review all the good things that has happened and develop attitudes of gratitude.
In my previous Wellness Chums post, I had introduced the benefits of journaling and the available Apps that may help anyone start on their journaling. You can check out the journaling apps in that post as they would be suitable for this gratitude logging practice too.
Feel free to also explore other Wellness Chums blog post including this one on “What’s a half hour visit to an art gallery got to do with wellbeing?
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Have a great day!
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