I try to avoid sensational titles, and I don’t mean for this week to be an exception. “Change your life in 5 minutes a day” is based on my own experience. Sometimes, it only takes me three minutes.
I’m referring to keeping a gratitude journal. Each morning, the first thing I do when I wake up is to reflect on what made yesterday a great day, and what three things would make today great. It’s so simple it verges on trivial, and yet so useful I never miss a day. I’ve been writing in it for over a year now. I even take it with me when I travel, just for those few minutes each day.
Ever since the advent of positive psychology in the late 1990s - "the scientific study of positive human functioning and flourishing on multiple levels” - there has been a wealth of research on the benefits of varying gratitude practices. (You can find popular summaries here and here.) It’s not a new idea, though. Practicing gratitude falls into the category of “ancient wisdom,” and has long been advocated by a wide array of sources.
“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has." - Epictetus
“If the only prayer you said in your whole life was, “thank you,” that would suffice.” - Meister Eckhart
“When you arise in the morning, give thanks for the morning light, for your life and strength. Give thanks for your food, and the joy of living. If you see no reason for giving thanks, the fault lies with yourself." - Tecumseh, Shawnee Chief
“A grateful mind is a great mind which eventually attracts to itself great things.’ - Plato
“Gratitude is not only the greatest of virtues, but the parent of all the others. - Marcus Tullius Cicero
In The Book of Joy, practicing gratitude is listed as one of “the 8 pillars of joy” by the Dalai Lama and Desmond Tutu. In The How of Happiness, it’s one of 12 practices advocated by Prof. Sonja Lyubomirsky.
My own results
By the time I saw an ad for The Five-Minute Journal, I was convinced and ready to start, though it wasn’t easy in the beginning. I would forget to write in it, or find myself saying the same things a few days in a row. Then I put the journal in a place where I knew I would see it when I woke up, and writing in it gradually became something I looked forward to doing. It became a habit.
Over time, I became aware of certain patterns. The things that appeared on the list most often were particular people in my life, and the time I could spend with them. Searching for new things to write, I became more aware of just how many precious basics - good health, food, and shelter to name a few - I had taken for granted. The act of listing what I was grateful for day after day helped to shift my perspective from overly-negative to something more balanced, and that made me happier.
Writing down my intentions - What will make today great? - had a somewhat different effect. It helped me to focus my attention on what mattered at different points throughout the day, and that helped me to make better, more mindful, choices. When I reflected on a prior day, I noticed how doing what I intended always provided a sense of fulfillment or completeness. Instead of being buffeted about by things out of my control, I found I could “live intentionally,” and it proved to be extremely satisfying.
I’ve found this simple practice so helpful that I included it as one of the five self-care practices in WOL-SC.
You don’t need The Five-Minute Journal in particular to practice gratitude. Some of my German friends use Das 6-Minuten Tagebuch. (Though I do wonder why they need an extra minute.) A blank book will do, or even placing notes in a jar.
You might also try DayCatcher, a more visual and creative way to practice gratitude which I started using just last week. At the end of a day, you choose a photo that captures one special moment from that day, and add a short note or caption. Doing this has already attuned my attention to look for my “catch” each day. It helps me to savor the best moments and be thankful for them right before I go to sleep. At the end of the year I can use it to create a beautiful album of memories.
Your mother or grandmother probably told you to “count your blessings.” And now science has caught up with her, explaining why the advice she gave was so good.
But do you put that advice into practice? Why not start today?