Count blessings (not burdens)
Gratitude is like a secret happiness weapon – it is simple,
free and backed by solid science.
In a culture that often emphasizes what we lack or what is
wrong, gratitude flips the script to focus on what is going right. It turns out
that shifting attention in this way significantly increases happiness.
One famous study had participants jot down a few
things they were grateful for each week. After 10 weeks, those who did this
were happier and even had fewer health complaints than those who wrote about
hassles or neutral events.
How can you practice gratitude intentionally?
The most popular method of practicing gratitude is by
keeping a gratitude journal: Each day, or a few times a week, write down 3-5
things you are grateful for. Big or small – it does not matter. “I felt the sun
tingle my skin through the window,” “The sunset was a gorgeous pink tonight,” “My
cat curled up on my lap.”
The key is genuinely pausing to feel thankful as you list
them, not just rattling them off mechanically. Try to vary it; keep noticing
new positives so it does not become stale. Some days you will have obvious great
things; other days you might struggle – and that is when it is most important.
Even if it is as small as “I had a great coffee”. You are training your brain
to scan for positives rather negatives. Over time, this can literally rewire
cognitive biases – making you more inclined to notice the good things
automatically, which fosters increased feelings of uplift and contentedness.