One of the biggest improvements a person can make in his or her life is learning to have — and regularly practice — an attitude of gratitude. Human brains have been hardwired through evolution to focus on the negative. That means we have to actively fight against negative thoughts. Since the health of our minds and bodies are intertwined, it only makes sense that negative thoughts leave us feeling dark, depleted of energy and depressed. When we compare our lives to others’, for example, we focus on what they have that we don’t. In doing so, we’re looking at life through a lens of scarcity instead of abundance.
Practicing gratitude shifts the focus from what we don’t have to what we do. It encourages us to consciously pay attention to what we have — and what we’re thankful for — in our lives. It can be something big, like a promotion at work, or something as simple as a slice of your favorite pizza … or a favorite ink pen. Not unlike how negative thinking impacts mood and outlook negatively, thinking positively results in a brighter outlook and positive life changes.
Robert Emmons, the world’s leading scientific expert on gratitude, studied more than 1,000 people from ages eight to 80 and found that people who practice consistent gratitude report tangible benefits. Among them:
Physical
- Stronger immune systems
- Lower blood pressure
- Better self-care, including regular exercise
- Fewer physical ailments
- Better, more productive sleep
Psychological
- More awake, alive and alert
- Positive emotions and outlooks
- More optimism, happiness and joy
Social
- More compassionate, generous and helpful
- More forgiving
- More outgoing and confident instead of lonely and isolated
So where do we start? How do we reprogram our brains to think positively? It takes a bit of work, but intentional practice every day will add up to big changes over time. Here are some ways to grow an attitude of gratitude:
Find things you’re grateful for
Don’t passively wait for good things to happen — look for them around you … every, single day. What are the small things you’re grateful for? Find three things each day, and write them down in a gratitude journal.
Keep a gratitude journal
A gratitude journal is exactly what its name implies: a place to write down what you’re grateful for. It’s good practice to write in the journal every day, and think through what you’re grateful for that day. You don’t have to write full paragraphs; bullet points will do! Look back after several months and note how your outlook on life has improved just by consistently practicing gratitude.
Express gratitude weekly
We’ve been conditioned to say “thank you” when we may not actually mean it — like when someone hands us a receipt or something they picked up off the floor. But what if we stopped and spent some time consciously thinking about — and expressing — what we appreciate in other people? Perhaps it’s their personality … or something they do for you each morning, like making a perfect cup of coffee without being asked. Expressing gratitude can be as simple as sharing a smile, a handwritten note or a thoughtful gesture or gift. Find a different person each week, note what you’re grateful for about them, and get creative about expressing it! This is win-win: good for the other person because everyone loves to be noticed … and good for the soul of the person expressing gratitude.
Training our brains to see the positive instead of the negative goes against our nature; it takes practice and consistency, but it’s worth it. Developing an attitude of gratitude is a nearly effortless way to improve your life and health — physically, psychologically and socially — at work and at home.
