Choose one option and be consistent with it! Consistency over time is what yields results. Each of these take only a few minutes a day and have long lasting results without the side effects.
These examples all came from a study called "The Science of Gratitude" in 2018 by Dr. Summer Allen from the Greater Good Science Center at UC Berkley.
1. Count blessings - gratitude journal.
2. Three good things that happened for you AND the cause of them.
3. Mental subtraction - Imagine what life would be like if a positive event/experience did NOT happen.
4. Gratitude letter to another person or visit a person and express gratitude.
5. Death reflection - study showed undergratude university students that were asked to imagine their death experienced more gratitude than those asked to reflect on typical day. Yu can do this through writing your own obituary (a practice that Donald Miller explains very well).
5. Experiential consumption - spend money on experiences rather than on things - studies shows people felt and experienced more gratitude when they spend money on experiences (meal, concert tix, sporting event) rather than when purchasing material goods.
Which one will you choose?
We will go more into detail on another gratitude practice next week that is shown to be the most scientifically effective practice that not only changes how you think and feel, but the changes your brain circuitry as well!