Blog Post: A No Cost, Risk Free Way to Improve Your Quality of Life

"Nothing splendid has ever been achieved except by those who dared believe that something inside of them was superior to circumstance." - Bruce Barton

Our well-being depends far more on our attitude toward our circumstances than on the circumstances themselves.  And one way to insure a positive outlook, regardless of our circumstances, is to focus on what we're grateful for.

At the University of California at Riverside, psychologist Sonja Lyubomirsky is studying the effects of using a "Gratitude Journal" - a diary in which subjects write down things for which they're thankful.  She's found that taking the time to conscientiously count their blessings once a week significantly increased subjects' overall satisfaction with life over a period of 6 weeks, whereas a control group that didn't keep journals had no such gain.

Martin Seligman has made similar findings in his work at the University of Pennsylvania.  In his book Authentic Happiness, Seligman recommends the following "gratitude exercise":

1. Set aside 5 free minutes each night, preferably right before bedtime.
2. Think back over the previous 24 hours and write down, on separate lines, up to 5 things in your life for which you're grateful.
3. Do this daily for 2 weeks, and if you find it helpful, incorporate the practice into your daily routine.

On November 21, 2007, I decided to try Seligman's gratitude exercise for a two-week trial period.  It's now part of my daily routine - in fact, I haven’t missed a single day since starting.  Interestingly, I’m finding that I’m now listing hardships and personal challenges as things that I’m grateful for since they force me to learn and grow.  And most recently, I retook Seligman’s Optimism Test and found that my score was significantly higher than when I first took it prior to beginning my gratitude journal.

It’s definitely true: our well-being depends far more on our attitude toward our circumstances than on the circumstances themselves.  And one way to insure a positive outlook, regardless of our circumstances, is to focus on what we're grateful for!

What about you?  Want to take a no cost and risk free shot at improving your quality of life?  Then start answering the question, "What am I thankful for?," on a daily basis.

"The art of being happy lies in the power of extracting happiness from common things." – Henry Ward Beecher

Jeff Thoren, DVM, ACC is an ICF-certified coach, a member of the ICF-Phoenix Chapter, and the founder of Gifted Leaders, LLC.  Please visit www.giftedleaders.com