Become Conscious Of What You Can Be Grateful For

By now you have identified the emotional needs you want to focus on and established some realistic goals that will help move you towards getting these needs met.   The next two sections are all about building your resolve, conviction and commitment to achieve these goals.    In this endeavour it helps enormously to try and recall and re-live as many good feelings you can about your life.  

A key to feeling more positive is to experience the joy of gratitude,  a powerful emotion that opens our lives and minds to new possibilities.  Whilst it can be difficult to believe, especially in a mind that is currently clouded with suffering, it can be cultivated.  The following will help you do this.

Gratitude is a feeling that depends on thinking: it is ignited in the receiver’s heart not only by another’s kind action but also by his or her own attention, awareness, understanding, reflection and openness... The fact that gratitude is an emotion helps it to motivate. In conjunction with thinking it produces a decision
— Margaret Visser - The Gift of Thanks

Making a weekly note of just three things that you are grateful for in your life (and I mean really grateful for) will help you reach toward fulfilment.

Gratitude journals and other gratitude practices often seem so simple and basic and yet the results are overwhelmingly positive.  Studies show that people who practice gratitude consistently report a host of benefits:


• Stronger immune systems
• Less bothered by aches and pains
• Lower blood pressure
• Exercise more and take better care of their health
• Sleep longer and feel more refreshed upon waking


• Higher levels of positive emotions
• More alert, alive and awake
• More joy and pleasure
• More optimism and happiness



• More helpful, generous and compassionate
• More forgiving
• More outgoing
• Feel less lonely and isolated

  • Don’t just go through the motions. Research suggests that journaling is more effective if you first make the conscious decision to become happier and more grateful. 
  • Go for depth over breadth. Elaborating in detail about a particular thing for which you’re grateful carries more benefits than a superficial list of many things.
  • Get personal. Focusing on people to whom you are grateful has more of an impact than focusing on things for which you are grateful.
  • Try subtraction, not just addition. One effective way of stimulating gratitude is to reflect on what your life would be like without certain blessings, rather than just tallying up all those good things.
  • Savour surprises. Try to record events that are unexpected or surprising, as these tend to elicit stronger levels of gratitude.
  • Don’t overdo it. Writing occasionally (once or twice per week) is more beneficial than daily journaling. In fact, studies found that people who wrote in their gratitude journals once a week for six weeks reported boosts in happiness afterward; people who wrote three times a week didn’t.

Next Step - Recall Your Strengths


Or Go Back To Goals