As we approach the Thanksgiving holiday in the US, I’m thankful for the opportunity to remind everyone about the importance of practicing gratitude. With a short week ahead of us, I’ll offer a short post.
Gratitude Journals
Many studies document the positive benefits of maintaining a gratitude journal. In my own experience, I’ve found a daily gratitude practice to be simple yet powerful, improving my positive outlook on life and supporting shifts in my perspective.
I’ve kept the practice deliberately lightweight. Each morning, I journal three things I’m grateful for. I capture whatever comes to mind, not worrying if the same thoughts arose the day before. I spend less than five minutes a day on the practice, and the consistent daily reps have helped me strengthen my gratitude muscles. I’m more apt to express my gratitude to someone publicly, and I find it’s easier to shift my perspective in the moment when I’m thinking negative thoughts.
Alchemizing Negativity Into Gratitude
Greg McKeown’s book Effortless: Make It Easier to Do What Matters Most describes another technique I love. McKeown recognized he had a habit of complaining and wanted to break this habit and have a more positive outlook. Here’s the technique he used:
- Notice Complaints: McKeown suggests becoming aware of moments when you feel like complaining and acknowledging these feelings without judgment.
- Pause and Reframe: When you voice a complaint, pause and ask yourself, “What can I be grateful for in this situation?” This shift in focus interrupts the negativity loop.
- Express Gratitude: Follow the complaint with an expression of gratitude. For example, if you find yourself lamenting about being busy, you might say, “I’m grateful to have meaningful work that challenges me.”
- Make It a Habit: Practice this technique regularly to rewire your thinking patterns and make gratitude your default response.
Over time, McKeown found he was able to catch himself before he spoke his complaint aloud and only voiced his gratitude. With more practice, he observed he was thinking fewer negative thoughts and more naturally focusing on what he was grateful for.
Putting It Into Practice
- Develop a daily gratitude practice. Keep it simple.
- Recognize complaints and follow them up with something for which you can be grateful.
Walkabout Corner
I’m wrapping up my first stop with my Partner in Wonder, Brian Knotts. I’m grateful for his hospitality and the meaningful conversations we have had. It has been wonderful to be with the ocean, and it is surreal to think this could be my last time with the Atlantic Ocean for the foreseeable future.
I miss my 42” monitor. I lasted less than 24 hours before ordering a portable monitor. A few days later, I also invested in a portable laptop stand for a standing desk experience. I’ve read The Celestine Prophecy this week – a good choice as I start this chapter of my journey.
My next stop is visiting Mom in West Chester, PA, for Thanksgiving.
I am an executive coach and life coach with software executive roots in higher education and EdTech. I coach because I love to help others accelerate their growth as leaders and humans. I frequently write about #management, #leadership, #coaching, #neuroscience, and #arete.
If you would like to learn more, schedule time with me.
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