Set a Gratitude Alarm on your phone to go off 5 times a day.
This unique sound needs to catch your attention, so make it memorable and unlike other tones you may use for incoming calls, texts or emails.
When the unique sound of the Gratitude alarm goes off, stop what it is you are doing, and to yourself, express one thing you are grateful for in your life.
Demand your awareness to acknowledge the gratitude you are feeling and thinking about. Then, simply go back to what it was you were doing.
This will habitually focus your attention upon appreciating the positive aspects of your life, instead of being constantly distracted from the moment by the potential negativity that may occupy your attention.
7 Scientifically Proven Benefits of Gratitude: (Adapted from Amy Moran Posted Apr 03, 2015: Psychology Today)
Gratitude creates the opportunity for better relationships.
According to a 2014 study published in Emotion, appreciation can help you win new friends. The study found that thanking a new acquaintance, makes them more likely to seek an ongoing relationship. Whether you thank a stranger for holding the door or send a thank-you note to that colleague for help they provided, acknowledging other people’s contributions can lead to new opportunities for relationships.
Gratitude improves our physical health.
According to a 2012 study published in Personality and Individual Differences. Grateful people report feeling healthier than other people They typically experience fewer aches and pains and are more likely to exercise regularly and attend regular medical check-ups, all conferring further longevity.
Gratitude improves psychological health by reducing potentially toxic emotions, from envy and resentment to frustration and regret.
Robert Emmons, a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.
According to a 2012 study by the University of Kentucky, gratitude enhances empathy and reduces aggression.
Even when others behave less kindly, grateful people are more likely to behave in a prosocial manner. Participants who ranked higher on gratitude scales were less likely to be react negatively towards others, even when given criticism. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.
According to a 2011 study published in Applied Psychology: Health and Well-Being. People who spend just 15 minutes journaling grateful sentiment sleep better.
Gratitude improves self-esteem.
According to a 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athletes’ self-esteem, a vital component to optimal performance. Grateful people are able to appreciate other people’s accomplishments, reducing social comparisons and possible resentment toward people who have more money or better jobs—a major factor in reduced self-esteem.
Gratitude increases mental strength.
Research has shown that gratitude not only reduces stress, but it may also play a major role in overcoming trauma. A 2006 study published in Behavior Research and Therapy found that Vietnam War veterans with higher levels of gratitude experienced lower rates of post-traumatic stress disorder. Acknowledging what it is you have to be thankful for, even during the worst times, fosters resilience.
Research suggests that when people consciously practice gratitude, they’re increasing the flow of beneficial neurochemicals in the brain. Rick Hanson, a neuropsychologist and author, most recently of Hardwiring Happiness.
Researchers of positive psychology have discovered that gratitude is strongly and consistently associated with greater happiness. Gratitude gives people improved access to constructive emotions and it allows us to better participate in meaningful life experiences. It provides the foundation for improved health, resiliency, and the ability to foster strong relationships. Mindful Schools, Dave Smith 5/1/2019