Gratitude and Life

Practicing gratitude has tangible benefits!

A growing number of researchers are proving that a regular gratitude practice can improve health and happiness, increase self-esteem and resiliency, deepen relationships, and increase longevity.

Here are some new facts about the benefits of keeping a gratitude journal:

• Organ recipients who kept gratitude journals scored better on measures of mental health and general well-being than those who only kept routine notes about their days (University of California, Davis and Mississippi University for Women).
• Patients with asymptomatic heart failure who journaled experienced better mood, better sleep, less fatigue, and less inflammation (University of California, San Diego). “It seems that a more grateful heart is indeed a more healthy heart, and that gratitude journaling is an easy way to support cardiac health,” said lead author Paul J. Mills, Ph.D.
• Couples who recorded their feelings of appreciation for their partner’s actions boosted happiness, romance, and satisfaction in their relationships (University of North Carolina at Chapel Hill, University of California, Santa Barbara, and Los Angeles).

Here are a few suggestions for tapping into this powerful habit:

Devote at least a few minutes each day to reflect and write about what you are thankful for.

• Write in your journal any time of day. If you have sleep issues, do it right before you go to bed, because studies show it can actually help you sleep better. Keep your journal on your nightstand or pillow.
• Simply list five things you are grateful for. If a journal isn’t for you, keep your slips of paper in a clear jar or bowl. Then notice what shows up for you!

Loving Ourselves through our Work

Terri Levine
Author, Consultant, Coach

“Many years ago I left my job in corporate America to do the work that was in my heart. I knew what I wanted to do and was stuck in a job that fed my ego and not my soul. I left a secure income and title to do the work that was in my heart and that was the work I was called to do. I have never looked back. I have been coaching, consulting and mentoring for about two decades, doing what I love and loving what I do daily. I walked away from a high six figure secure income to nothing and quickly built a 7 figure income with ease. I have become a heartrepreneur™, meaning, I get to do what is in my heart, and I attract clients with ease and work effortlessly serving others, and money flows to me. I have never looked back on making this decision.

I understand the fear people face of the unknown. By facing your fear and taking the step and trusting that the universe or the Creator, or whatever you believe in, has your back and that money flows when you follow your soul’s calling, I believe you have everything to gain. For the last 20 years, I have had the privilege of helping others to work themselves happy finding the work they love and having the courage to honor themselves by making conscious choices in their lives, too.”

Leap with SMART Goals

So often we set out to make positive changes in our lives because we feel inspired by others. We repeat what we hear.  Everyone else is doing it.  We resolve to lose weight because our coworkers are trying a new diet plan.  We go on a budget because Suzy Ormond thinks we should. You know how this works.

The trouble with this is that once we fail, we reinforce a failure mentality within ourselves, and it plays back in our heads over and over like a bad song.  If you want to LEAP forward, take the time to get in touch with what you really want to accomplish, and then set SMART goals.

SMART stands for specific, measurable, achievable, realistic and timed.  Here are examples of how to set SMART goals:

Specific – this describes the target condition exactly.  If you wanted to increase sales, you would state how much of an increase you expected. For example: our goal is to increase sales by 15%.

Measurable – In order to know when you’ve arrived at your goal, you will have to know the starting and ending conditions.  Using the example above, you would state: “sales are at 100K; my goal is to increase sales to 115K”.

Achievable – The goal should stretch you, but be within reach.  This provides the motivation that activates the brain chemistry necessary for accomplishment.  If you were to set a goal for a 100% increase in sales, you might not believe it was possible, and give up before you got started.

Realistic – You must have the skills, time and resources to accomplish the stated goal.  Increasing sales by 15% might be realistic if you have the product, marketing material, access to customers, and a reasonable amount of time for achievement.

Timed – Goals must include deadlines. Without a deadline, your goal is too vague, and will likely produce vague results.  A time frame provides the finish line, which motivates and drives action.  It allows you to know when you have arrived at the desired destination.

Then, make your Goals SMARTER by planning to evaluate your progress weekly and by rewarding yourself for even the smallest accomplishment!