Gratitude Journal
Many of us will celebrate Thanksgiving this week and especially during this time of year, we take time to count our blessings or to give thanks. It is great to do this on Thanksgiving Day, but it is even better to focus on being a more grateful, kind and giving person every day. Last week I visited my dentist for my six month cleaning and in the waiting room they had a basket of “Pay-It-Forward” bracelets with 50 suggestions for how each of us could Pay-It-Forward. As I read through the list I realized there are many things that we can do to become a more thoughtful, caring and grateful person. It not only benefits the person who is embodying gratitude but others as well.
What can you do to Pay-It-Forward?
- Donate food, money or time to a local food bank.
- Donate clothing or shoes to an agency serving people in need.
- Do something thoughtful and caring for a stranger, a simple act of holding a door open is sometimes enough.
- Complete a random act of kindness.
- Pay for the meal of the person behind you in the drive-through.
- Contact an old friend. Send an email, snail mail, or text message to them.
- Visit the elderly and take time to listen to their stories.
- Start a “Gratitude Journal” where you record things you are grateful for.
Establish a daily practice of writing in your gratitude journal. Things you may record include:
- Your Gifts
- What you are Grateful for
- Grace
- Good things you enjoy
- Your Personal Attributes
- A note about People who enrich your life
According to Emmons (2010), “setting aside time on a daily basis to recall moments of gratitude associated with ordinary events, your personal attributes, or valued people in your life gives you the potential to interweave a sustainable life theme of gratefulness”.
Jason Marsh (2011) reports many benefits from the simple act of writing down the things for which we’re grateful. Some of the benefits include better sleep, fewer symptoms of illness and more happiness.
Emmons (2010) also reminds us that you don’t need a fancy journal to record your entries in. “The most important thing is to establish the habit of paying attention to gratitude-inspiring events”.
Today you can begin your journey towards a happier and more fulfilling life.
Remember the words of our famous Ohio State University Football Coach, Woody Hayes,
“You can never pay back, so you should always try to pay forward.”
Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu.
Reviewer: Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension.
Sources:
Emmons, R. (November 17, 2010). 10 Ways to Become More Grateful, Greater Good: The Science of a Meaningful Life. Retrieved from http://greatergood.berkeley.edu/article/item/ten_ways_to_become_more_grateful1/
Hayes, W. (January 1, 2013). Pay It Forward. Retrieved from http://www.osu.edu/features/2013/pay-it-forward.html#sthash.WIgBxtaJ.dpuf
Marsh, J. (November 17, 2011). Tips for Keeping a Gratitude Journal, Greater Good: The Science of a Meaningful Life. Retrieved from http://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal
