{"id":1963,"date":"2017-11-14T16:43:42","date_gmt":"2017-11-14T22:43:42","guid":{"rendered":"http:\/\/successseriesllc.com\/wordpress\/?p=1963"},"modified":"2017-11-20T14:05:51","modified_gmt":"2017-11-20T20:05:51","slug":"simple-mindfulness-practice-keep-gratitude-journal","status":"publish","type":"post","link":"http:\/\/www.successseriesllc.com\/wordpress\/2017\/simple-mindfulness-practice-keep-gratitude-journal\/","title":{"rendered":"A Simple Mindfulness Practice &#8211; Keep a Gratitude Journal"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-1966 size-full\" title=\"5 Tips to Minimize Stress\" src=\"http:\/\/successseriesllc.com\/wordpress\/wp-content\/uploads\/2017\/11\/gratitude-journal.jpg\" alt=\"A Simple Mindfulness Practice - Keep a Gratitude Journal\" width=\"1000\" height=\"662\" srcset=\"http:\/\/www.successseriesllc.com\/wordpress\/wp-content\/uploads\/2017\/11\/gratitude-journal.jpg 1000w, http:\/\/www.successseriesllc.com\/wordpress\/wp-content\/uploads\/2017\/11\/gratitude-journal-300x199.jpg 300w, http:\/\/www.successseriesllc.com\/wordpress\/wp-content\/uploads\/2017\/11\/gratitude-journal-768x508.jpg 768w, http:\/\/www.successseriesllc.com\/wordpress\/wp-content\/uploads\/2017\/11\/gratitude-journal-624x413.jpg 624w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<h2><strong>#GrowYourLife<br \/>\n<\/strong><\/h2>\n<p><strong>Life Area: Personal<\/strong><\/p>\n<p>Perhaps you\u2019re on a roll with your mindfulness practice by incorporating my<strong> <a href=\"http:\/\/www.successseriesllc.com\/wordpress\/meditation\" target=\"_blank\" rel=\"noopener\">FREE 7-Day Guided Mindfulness Meditation Audio Series<\/a><\/strong> into your week. If not, give it a try [<a href=\"http:\/\/www.successseriesllc.com\/wordpress\/meditation\">here<\/a>] or at\u00a0 <a href=\"http:\/\/www.SuccessSeriesLLC.com\/wordpress\/meditation\">www.SuccessSeriesLLC.com\/wordpress\/meditation<\/a>. If so, fantastic!! Keep it up! Maybe it\u2019s time to integrate a Gratitude Journal into your mindfulness practice.<\/p>\n<h2><strong>A Simple Mindfulness Practice &#8211; Keep a Gratitude Journal<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p>Studies suggest that writing in a gratitude journal three or four times a week might actually have a greater impact on our happiness than journaling every day. So just take 10 minutes every other day and note three things you are grateful for.<\/p>\n<p>The overall benefit you want to achieve is to actually FEEL the joy\u2026the good emotions\u2026that come with your recollection of a good event, experience, person, or thing in your life.<\/p>\n<p>Write down up to five things for which you feel grateful. Physically writing it is important\u2014don\u2019t just do this exercise in your head &#8212; and yes, you can do it on your computer, or with an app, and not lose out on anything. The things you list can be relatively small in importance like \u201cmy tasty lunch today\u201d or significant, such as \u201cmy game changing new job.\u201d<\/p>\n<h3>How to do it<\/h3>\n<p>There\u2019s\u00a0no wrong way to keep a gratitude journal, but here are nine guidelines to get you started:<\/p>\n<ol>\n<li><strong>Be as specific as possible<\/strong>\u2014specificity is key to fostering gratitude. \u201cI\u2019m grateful that my co-workers brought me soup when I was sick on Tuesday\u201d will be more effective than \u201cI\u2019m grateful for my co-workers.\u201d<\/li>\n<li><strong>Go for depth over breadth.<\/strong> Elaborating in detail about a particular person or thing for which you\u2019re grateful carries more benefits than a superficial list of many things.<\/li>\n<li><strong>Get personal.<\/strong> Focusing on people to whom you are grateful has more of an impact than focusing on things for which you are grateful.<\/li>\n<li><strong>Try subtraction, not just addition.<\/strong> Consider what your life would be like without certain people or things, rather than just tallying up all the good stuff. Be grateful for the negative outcomes you avoided, escaped, prevented, or turned into something positive\u2014try not to take that good fortune for granted.<!--more--><\/li>\n<\/ol>\n<ol start=\"5\">\n<li><strong>See good things as \u201cgifts.\u201d<\/strong> Thinking of the good things in your life as gifts, guards against taking them for granted. Try to relish and savor the gifts you\u2019ve received.<\/li>\n<li><strong>Savor surprises.<\/strong> Try to record events that were unexpected or surprising, as these tend to elicit stronger levels of gratitude.<\/li>\n<li><strong>Revise if you repeat.<\/strong> Writing about some of the same people and things is OK, but zero in on a different aspect in detail.<\/li>\n<li><strong>Write regularly.<\/strong> Whether you write every other day or once a week, commit to a regular time to journal, then honor that commitment. And\u2026<\/li>\n<li><strong>Don\u2019t overdo it.<\/strong> Evidence suggests writing occasionally (1-3 times per week) is more beneficial than daily journaling. That might be because we adapt to positive events and can soon become numb to them\u2014that\u2019s why it helps to savor surprises.<\/li>\n<\/ol>\n<h3>Your Action Step<\/h3>\n<p>No surprise here\u2026your Action Step is to give it a try. I promise you, once you start your Gratitude Journal, you\u2019ll keep coming back for more. It\u2019s that rewarding.<\/p>\n<p>And, check out my <a href=\"http:\/\/successseriesllc.com\/wordpress\/wp-admin\/SuccessSeriesLLC.com\/wordpress\/meditation\" target=\"_blank\" rel=\"noopener\">FREE 7-Day Guided Mindfulness Meditation Audio Series<\/a>. When you visit <a href=\"SuccessSeriesLLC.com\/wordpress\/meditation\">SuccessSeriesLLC.com\/wordpress\/meditation<\/a>, you will gain access to <strong>seven 10-minute meditation sessions<\/strong> of a simple to learn and easy to follow format of mindfulness meditation <em>personally guided by me<\/em><em>. <\/em>You can access them anytime, from anywhere, from any device, right from that page OR you may download them and listen to each of the seven sessions any time you want.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Please share this post with your family and friends.\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><em><strong>My mission is to inspire people and organizations to live their highest vision.<\/strong><\/em><\/p>\n<p>I am a Success Strategist and Master Coach. I provide transformational coaching and training for individuals and organizations to help you <strong>Grow Your Life<\/strong> and <strong>Build Your Business<\/strong> by getting clear and focused on what you want, why you want it, and how to create it. Learn more about me at <a href=\"http:\/\/www.successseriesllc.com\/index.php\">SuccessSeriesLLC.com<\/a>.<\/p>\n<p>There is no better endorsement than that of a friend, so if you like what you\u2019re reading or are using my many\u00a0<a href=\"http:\/\/successseriesllc.com\/wordpress\/free-resources\/\">FREE resources<\/a>, tell a friend to join the\u00a0<a href=\"http:\/\/www.successseriesllc.com\/index.php\">Tom Hart Success Series Community<\/a>, to receive email notifications of\u00a0<a href=\"http:\/\/successseriesllc.com\/wordpress\/\">new blog posts<\/a>\u00a0and\u00a0<a href=\"http:\/\/successseriesllc.com\/wordpress\/talk-with-tom\/\">Talk with Tom podcast episodes<\/a>,\u00a0learn of\u00a0<a href=\"http:\/\/successseriesllc.com\/wordpress\/upcoming-events\/\">upcoming events<\/a>,\u00a0and other news, by\u00a0<a href=\"http:\/\/www.successseriesllc.com\/index.php\">visiting my website<\/a>\u00a0 and clicking on the offer to receive my FREE monthly resource by leaving their email address OR forward this to them and <a href=\"http:\/\/successseriesllc.us10.list-manage.com\/subscribe\/post?u=43eaeafad140e97991d129024&amp;id=05a78a50e8\"><strong>have them simply click here<\/strong><\/a> (<em>we respect your privacy and do not tolerate spam and\u00a0will never sell, rent, lease or give away\u00a0your\u00a0information to any third party<\/em>).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>#GrowYourLife Life Area: Personal Perhaps you\u2019re on a roll with your mindfulness practice by incorporating my FREE 7-Day Guided Mindfulness Meditation Audio Series into your week. If not, give it a try [here] or at\u00a0 www.SuccessSeriesLLC.com\/wordpress\/meditation. If so, fantastic!! Keep it up! Maybe it\u2019s time to integrate a Gratitude Journal into your mindfulness practice. A [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[50,48],"tags":[],"class_list":["post-1963","post","type-post","status-publish","format-standard","hentry","category-grow-your-life","category-life-areas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A Simple Mindfulness Practice - Keep a Gratitude Journal - Success Series<\/title>\n<meta name=\"description\" content=\"Studies suggest that writing in a gratitude journal three times a week might actually have a greater impact on our happiness than journaling every day.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.successseriesllc.com\/wordpress\/2017\/simple-mindfulness-practice-keep-gratitude-journal\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Simple Mindfulness Practice - Keep a Gratitude Journal - Success Series\" \/>\n<meta property=\"og:description\" content=\"Studies suggest that writing in a gratitude journal three times a week might actually have a greater impact on our happiness than journaling every day.\" \/>\n<meta property=\"og:url\" content=\"http:\/\/www.successseriesllc.com\/wordpress\/2017\/simple-mindfulness-practice-keep-gratitude-journal\/\" \/>\n<meta property=\"og:site_name\" content=\"Success Series\" \/>\n<meta property=\"article:published_time\" content=\"2017-11-14T22:43:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-11-20T20:05:51+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/successseriesllc.com\/wordpress\/wp-content\/uploads\/2017\/11\/gratitude-journal.jpg\" \/>\n<meta name=\"author\" content=\"Tom Hart\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom Hart\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"http:\\\/\\\/www.successseriesllc.com\\\/wordpress\\\/2017\\\/simple-mindfulness-practice-keep-gratitude-journal\\\/#article\",\"isPartOf\":{\"@id\":\"http:\\\/\\\/www.successseriesllc.com\\\/wordpress\\\/2017\\\/simple-mindfulness-practice-keep-gratitude-journal\\\/\"},\"author\":{\"name\":\"Tom Hart\",\"@id\":\"https:\\\/\\\/www.successseriesllc.com\\\/wordpress\\\/#\\\/schema\\\/person\\\/4e6a686726cfb62cae31273682669e2d\"},\"headline\":\"A Simple Mindfulness Practice &#8211; 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