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Am I Happy At Work? [analyzing my entire career from day 0]
I've always wondered if I'm really happy at my work. After analysing my happiness throughout my entire career, I've found the exact answer to this question!
work  quantified-self  happiness 
8 days ago by e2b
The Ultimate Guide to Gratitude Diary Tips – Intelligent Change
The Ultimate Gratitude Journal Guide (including benefits, how to keep one, prompts, and best journals)
by Kevin Evans — 9 min read

Gratitude Journal Guide
Gratitude Journal Guide

Imagine how it would feel starting every day in a positive mood, energized, ready to take on the world. Instead of mentally replaying all your life’s problems and pulling the covers over your head, you chose to take control of your mind and focus on the good.

Day by day you appreciate life more and find yourself feeling happier. Stop rolling your eyes. It is not that crazy of a concept. Today, we will show you how using a gratitude journal.

If you ever considered keeping a gratitude journal or currently keep one, we’ve compiled the Ultimate Gratitude Journal Guide based upon our years of research, from thousands of customers, from our very own gratitude journal, The Five Minute Journal.

Gratitude Benefits Based on Science
How to Keep a Gratitude Journal
What should I write a Gratitude Journal?
Gratitude Journal Prompts
When should I write in a Gratitude Journal?
The Best Gratitude Journals
TLDR; Putting it All Together
Gratitude Journal Benefits Based on Science
According to Robert Emmons and Michael McCullough, the leading researches on Gratitude, their research on gratitude journaling has shown benefits such as:

Greater connection to others
Increased personal joy
Better Sleep
Exercising more regularly
Lowering symptoms of physical pain

On a subconscious level, gratitude journaling helps counterbalance our negativity bias.

If someone compliments your new haircut or outfit, you will likely not remember it beyond the moment in question. If someone disses your style, however, you will likely remember it forever.

negative gratitudeWhat do you focus on?

Criticizing and focusing on problems comes easily. For most of us, appreciation and focusing on the good takes effort. By keeping a gratitude journal, you develop a practice that keeps you accountable to developing appreciation and enjoying happier days.

Translating thoughts into concrete language—whether oral or written—has advantages over just thinking the thoughts: It makes you more aware, deepening the emotional impact.

In Emmons and McCullough’s study, they found that:

Compared to those who were not jotting down their blessings nightly, participants in the gratitude condition reported getting more hours of sleep each night, spending less time awake before falling asleep, and feeling more refreshed upon awakening.

Writing a Gratitude Journal will make being grateful as natural as breathing. It just happens without you realizing. It is like using a toothbrush, daily, for your mind.

How To Keep A Gratitude Journal
Many people have great intentions when wanting to practice gratitude, but unfortunately they do not go about it the right way.

We hear people say they are grateful the weather is nice, for their partner, or their new iPhone,and then quickly carry on with their day. The gratitude stays very general and does not sink in.

very thanks meme

Here are two key ways to effectively practice gratitude in a powerful way - so all those good feelings stick at a core level and you actually become happier!

1) Connect with something specific

The more detailed you can get while writing what you are grateful for the easier it is to connect with the emotion.

Think about your favourite book. Authors do not just generally describe something bluntly but get into detail to help the reader visualize the scene. Novelists do not just say, “he drove a car,” they say, “he drove a black Mustang that sounded like it held a grudge."

For example, today you may write, “I am grateful for John.”

Do you actually feel good writing that down? If not, get specific. What is it about John that makes you grateful?

gratitude journal

2) It matters less what you write; It matters more what you experience and feel:

Inevitably, writing down gratitudes will feel repetitive. After an initial high of focusing on the good, many journalers throw in the towel because continuing to write what they are grateful for feels lifeless, just going through the motions.

Enter Bob.

Bob was writing the same things he was grateful for every day and got tired of the repetition. We asked him what he is writing about.

Bob said, he writes that he is grateful for his intelligent beautiful wife, adorable goldendoodle, and his good health.

When asked where he feels that gratitude, and Bob drew a blank. He said he usually just thought of the gratitude and put pen to paper.

When we ask ourselves what we are grateful for, we try our best to wait for the feeling to kick in before putting pen to paper. We try to visualize our gratitude and why it actually matters to us. This feeling usually happens in our chest, that place where we feel the intensity of a new love and excitement.

By waiting a bit longer for that sensation, we know it is coming from a deeper place where we are able to affect our body and mind. This is the way to do gratitude journaling.

Take a moment to experience this yourself.

What are you grateful for? Really. Right now.

Hand on your chest, right over your heart. C’mon. Feel that sensation deep inside.

THAT is gratitude.

The thinking usually comes rapidly, but the feeling takes a little bit longer. Waiting for the emotion—the wonder and awe—makes all the difference when the pen hits the paper.

What Should I Write in a Gratitude Journal?
When you first begin it may be easy thinking of gratitudes to write at random, but despite having the best intentions to write soul fulfilling lists, you will inevitably face “gratitude block.”

From here you have a choice: either quickly write a general intellectualized gratitude (world peace!), take a moment to ‘feel before you write’ (but I have to get out the door for work!) or option 3.

What is option 3 you may ask?

It’s how Tim Ferriss (best-selling author of the 4 Hour Work Week, 4 Hour Chef and 4 Hour Body) writes gratitudes.

So how does Tim practice gratitude?

Instead of thinking of random gratitudes each day, he uses categories:

Relationships: An old relationship that really helped you
An opportunity that you have today
Something great that happened or you saw yesterday
Something simple near you (clouds outside, pen you are holding, etc)
Instead of trying to color with every gratitude crayon in the box, he uses just a few. What if today you just focused on relationships you are grateful for? Or things you are grateful for about your health? Or all the shows on Netflix you cannot live without?

We usually find that having a day where you select a "category" helps generate gratitude ideas more quickly.

Gratitude Journal Prompts
Taking the categories one layer deeper, here are example prompts to get your mind going. Some of these will take some time to go past your initial resistance or self-criticism. Dig deeper. There are gems there!


What is an old relationship I am grateful for?
What qualities do I appreciate in a co-worker?
What is one quality I admire about my partner?
What positive quality have I picked up from my friend?
What positive quality have I picked up from my mom?
What positive quality have I picked up from my dad?
What do I admire about the employees at the places I frequent?
What positive quality do I really admire about myself?
What positive qualities of a role model do I value?
How can a perceived weakness of mine also be a strength?
Today’s Opportunities

What is one thing I am looking forward to today?
What is an opportunity I have today that most people don’t that I can appreciate?
What one thing (within my control) would make today great?
What is something I am better at today than I was yesterday?
What can I appreciate about today’s weather (in a non-cynical way)?
What is one thing I appreciate about my health?
What positive quality can I find within something I think will suck today?
What do I appreciate about the career skills I have today?
What can I appreciate/accept of my financial situation?
What can I appreciate about my appearance today?
Past Opportunities

What one good thing that happened during the day?
What obstacle have I overcome that I appreciate about myself?
What did I appreciate about a former job?
What do I admire about my childhood?
What is a past experience that felt bad at the time that I can appreciate now?
What am I grateful for that I learned in school?
What is one thing I appreciate about my ancestors that allowed me to live the life I have?
What do I appreciate about the food I ate (or didn’t eat) today?
What sight did I see yesterday that I found enjoyable?
What scent did I smell yesterday that I found enjoyable?
Other things

Pick one object you love. What do you love about it?
What do I appreciate about the home I live in?
What do I appreciate about the city I live in?
What do I appreciate about the country I live in?
What do I appreciate about the restaurants I frequent?
What is one piece of clothing I appreciate?
What do I appreciate about the music I listen to?
What is one thing I appreciate about my body?
What food do I really appreciate and why?
What type of art do I appreciate and why?
Grab the Printable Gratitude Journal Prompts PDF Below:

When Should I Write A Gratitude Journal?
We are big fans of writing what you are grateful for first thing in the morning and reflecting on the good things that happened throughout your day right before going to sleep.

Here’s why.

Wisdom from ancient and modern times teaches that the beginning and the end of the day are times to think, evaluate, and correct course. Such established positive rituals are not restricted to the domain of ultra successful CEOs or Buddhist monks.

Have you ever had a day when you woke up and it felt like everything was going your way? Everything was … [more]
psychology  happiness  personal-development 
8 days ago by enochko
DeMar DeRozan opens up about mental health struggles athletes face
DeMar DeRozan has been very open about his battle with depression. From an outsiders point of view, the NBA star has it all. His contract, 5 years $139,000,000 ensures that he is financially well off, which many people associate with being in a good place. 

But in a recent feature story by ESPN’s Jackie MacMullan about the NBA’s mental health issue, DeRozan spoke to the point that being rich doesn’t mean everything else comes easily.

“You think when you come from a difficult environment that if you get out and you make it to the NBA, all that bad stuff is supposed to be wiped clean,” DeRozan told MacMullan “But then this whole new dynamic loaded with stress comes your way.

“People say, ‘What are you depressed about? You can buy anything you want.’ I wish everyone in the world was rich so they would realize money isn’t everything.”
depression  money  happiness  athletes  wealth  life-advice 
9 days ago by lwhlihu
Why Happiness is a Choice (And Why It's a Smart One to Make)
Why Happiness is a Choice (And Why It's a Smart One to Make). You’re struggling to find this elusive thing called “happiness.” Most days, you feel either overwhelmed, anxious, angry, depressed, or flat. Or, maybe you…. via Instapaper. October 10, 2018 at 04:50PM
happiness  anxiety  psychology 
10 days ago by sjspires

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