The Good Stuff...

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow”

-Melody Beattie

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Research has repeatedly shown that this type of practice is good for us in sooooo many ways.

So what is it?

Every other day or so, set aside a time to write down (or identify) 3-5 things. These are things for which you are grateful, things that are positives, ways you did well, affirmations, funny things someone said, a good memory. These don’t have to be spectacular.

They may even seem simple or mundane. Doing this can help retrain your thinking so that you actually start look for things that work and go well (as a habit). You will also begin to realize the positives in your life that you minimize and downplay or even take for granted.

I have a journal in which I write in that is just for the good stuff. I have volumes that go back may years. On the first page of each one, I write the above quote from Melody Beattie.

(We have a tendency to focus on negatives or things that we THINK confirm all the nasty stuff our minds tell us is true. We call this distorted thinking...Make sure you read about those!)

Back to the good stuff!

This type of inventory can have a positive effect on your mood, health, and functioning. Do it even on the worst of days (ESPECIALLY on the worst of days). If you get stuck, read through old entries or go on-line and read about gratitude journals. Get inspired by the ideas there. There are even apps and websites that can help you keep track of these. Some can even remind you to take time for this.

If writing is not your thing, you can draw in your journal or just set aside a time to think about these things. Some people write these items on slips of paper or sticky notes and put them in a jar or basket. I use random and often arbitrary reminders. For instance, any time I hear a cellphone ring (ANY cellphone), I either write in my journal or take a moment to acknowledge one of these “goodies”.

I also do this at stoplights, commercials, when I hear a train in my neighborhood when I get a glass of water or wash my hands. I also set certain times of day that I try to practice this (after a meal, at a certain point on my commute, before bed, when I take my dog outside to do her business when I put something in the dryer) There have been times when I want to remember something especially wonderful but wasn't close to my journal, and I have written it on my hand!

What you chronicle does not have to perfect. If I miss one of these opportunities, I do not beat myself up. That would defeat the purpose.

For more info on journaling, gratitude, mindfulness, self-compassion, check out the Greater Good Science Center webpage at https://greatergood.berkeley.edu/ . Or speak to a professional.

Some examples

• Today, I spent time eating my lunch away from my desk.
  
• My dog cuddled up to me on the bed this morning and started my day on a positive note
  
• I sang at the top of my lungs to an old song while I drove to work.
  
• I have fresh water available to me every day
  
• My neighbor remembered my birthday and gave me a candle.
  
• The trees outside look so graceful when the wind blows in the afternoon.
  
• I watched a silly video on-line.

forget the "yes, but"...

Your mind is going to probably want to point out how the thing you noticed isn't perfect or that part of it isn't quite right. Leave that part out of your journal. However, be mindful of how your thinking might try to attach something to qualify or sabotage your inventory. Just say "thanks for looking out for me, mind or brain, but I got it from here!"

go forth and be grateful...

have fun with it and explore what works for you. Have a friend join you in this pursuit and you can be accountability buddies. Explore the many wonderful apps and websites that can be great resources. No matter what...look for those goodies. They ARE out there!