I mentioned in my last post that I had started keeping a gratitude list, or gratitude journal. You’re probably familiar with the concept since it’s been popularized by a number of studies in recent years. The basic idea is to write down 3-5 things, at least, that you are grateful for each day. Studies have shown that an “attitude of gratitude” can have a wealth of positive physical and psychological effects, from reducing stress to decreasing the number and severity of headaches.
I’m certainly no stranger to the concept, but finally started thinking about gratitude with more seriousness after devouring Shawn Achor’s The Happiness Advantage in about two sittings. There, tucked away in his section on “The Tetris Effect”—a name he gives to our tendency to see the things we practice frequently everywhere in our environment—was the ever looming suggestion to keep a gratitude list.
One thing that Achor suggested, and which I’d never seen anyone suggest before, is to share the responsibility of keeping a gratitude list with one or more other people. This suggestions is genius on so many different levels. First of all, it leverages the sunk cost fallacy, because you don’t want to renege on your promise to keep a gratitude list with your friend, partner, or family member. Second, seeing what your partner in crime is grateful for gives you an instantaneous jolt of happiness. Third, seeing the other person’s list will give you ideas of things that you should be grateful for. And fourth, by focusing on the positive, you improve your mood and the relationship you have with that person.
So that’s what I did. I asked my partner to start keeping a gratitude list with me, and she agreed. Every day, in my email, I get a list of the things she’s grateful for, and it always makes me instantly feel happy, and it always inspires me to find more things that I’m grateful for. Plus, it gives me lots of good things to talk to her about that I may not have known otherwise.
The logistics of sharing gratitude
How you share is up to you, but there are a number of ways that you could do it. If you’re sharing the gratitude list with a partner, family member, or roommate—that is, someone you live with—you could just share what you’re grateful for over dinner, like the Japanese business man that Achor mentions in his book. Or you could have a physical notebook that you both write your gratitude lists in.
If you don’t live together, you could email your lists to each other, or send it via text message, or use one of the many online gratitude journals that have popped up in recent years.
What I don’t like about the email or text solution is that you don’t have easy access to the previous days’ entries. They’re still there, unless you delete them, but there’s no grace to the presentation.
And the problem that I find with most of the websites that cater to gratitude lists is that they aren’t designed around sharing the responsibility. They are either completely private, or everyone can see them. I did try Happy Rambles for a brief moment, and it definitely has an attractive interface, but you have to share each individual entry rather than sharing every entry with a single person. That’s just way too much work, and the increased difficulty increases the odds of failing.
The solution I found that works best for us is to just keep a private blog. In this instance, Blogger was a great option since we both use Gmail and it’s pretty simple to set up. I simply started a new blog that wasn’t listed in the directory or in search engines, and then I set it up so that it was only viewable by authors—she and I. I also made sure that each time either of us posted, it would send us an email of that post, so we’ll instantly get each other’s gratitude lists in our inbox. It also serves as a great reminder to submit our own gratitude list if we haven’t.
The benefits, and facing fear
Studies have found numerous benefits to what many call the “attitude of gratitude.” And keeping a list of gratitudes helps to foster just such an attitude.
When we spend the end of our day in review, compiling a list of things which we are grateful for, it puts the focus on the positive and pushes out the negative. As we get in the habit of keeping our list, we spend more and more of our day looking for all of the positive things that we can add to it. When we have such a great focus on the positive things in our lives, we’re more likely to see opportunities in our jobs and in our relationships that we wouldn’t see if we were merely neutral or negative.
Ultimately, we get caught in a positive feedback loop: the more positive we look for, the more opportunities we find, and the more opportunities we find, the more we have to be positive about.
Researchers found that keeping a gratitude list for one to three weeks not only reduced stress right then and there, but that test subjects continued to have reduced stress throughout their 1, 3, and 6-month checkups, as compared to a control group. Not to mention, smiles are literally contagious, so friends, family, and coworkers are going to love being around you. Gratitude is one of the easiest ways to help your personal and business relationships flourish.
I’ve noticed the effect. Remember the interviews I mentioned in my last post? I went into them with more confidence than I’d ever known, and I went into them smiling. My interviewers smiled too. They couldn’t help it. And what am I projecting? That I’m competent, confident, and a generally fun person to work with. That’s what gets the job.
Job interviews are scary. Especially if it’s for something we care about. Start a gratitude list today, and take the edge off. Take the edge off of any fear you’re trying to tackle. An attitude of gratitude puts you in control.
What are you most grateful for today? Have you ever kept a gratitude list before? What benefit did you derive from the practice? Put your answers in the comments below.