What is your ‘G’ to getting mentally fit?
For the practical activity relating to ‘G’, the team at Get Mentally Fit are going to start a G-ratitude journal. Is it just us or has anyone else noticed that a lot of people are a little mentally fatigued after the first quarter of this year?
If you want to join us you can either hand write your own journal, or you can check out one of the gratitude journal apps now available (identified later in this article).
Maybe you could play G-ames, G-etaway somewhere, G-o G-lamping or Go-karting, play a G-uitar, or try out a G-un range. G-et those rusty clubs out and G-olf, G-arden, eat more G-reen veg, buy someone special a G-ift or visit a G-ym. Whatever you choose to do, continuing these fortnightly exercises will give you something to plan for, which is one aim of this program.
Some members have been enjoying setting up activities with their children. Check out this link to join in some holiday G-ames with your children: www.pinterest.com.au/janamarie76/letter-g-activities/
What is the focus of this fortnight’s article?
To complement our practical G-ratitude activity this fortnight’s article explores the scientific research, and the mental fitness benefits that you can enjoy from effectively demonstrating gratitude.
Gratitude is like most desirable traits and qualities in that it is usually not enough to simply decide to be grateful—we must actively practice it to cement its place in our lives. Gratitude journaling only takes a few minutes a day, but it can give you a lasting mood boost that can take you from feeling “okay” to feeling “great” on a more regular basis.
Within this article we have, clarified what a gratitude journal is, included some ideas for content to include in your journal, and we have offered a couple of apps that can help the techies get started.
Try to lean into the discomfort and keep your commitment to daily gratitude, because greater peace and contentment lie on the other side!
How can you accelerate your mental fitness ?
We highly value cultivating a client’s ability to form positive habits, which allows us to skilfully support them to develop desirable, regenerative, positive change.
Contact us to enquire into how we can support you to reliably measure, and skilfully cultivate your thinking, which in turn leads to highly effective, more positive, actions in your personal and professional life.
So what is a gratitude journal ?
A gratitude journal is, quite simply, a tool to keep track of the good things in life. Even more than that, regularly journaling about the good things in your life can subsequently prepare you to deal with life’s rough patches when they pop up.
Got a promotion at work? Journal it! Mastered a new dance move? Journal it! Received good news about holiday plans?
You guessed it—journal it!
In case you’re wondering “What will this practice do for me?” read on to learn about the potential benefits of gratitude journaling.
Some benefits of a gratitude journal
In our day-to-day lives, it’s easy to get caught up in the things that go wrong that can drain our energy. At the same time, we tend to easily adapt to the good things and people in our lives, taking these aspects for granted. We often overlook everyday beauty and goodness; a kind gesture from a stranger, say, or the warmth of our heater on a chilly morning. In the process, we frequently miss opportunities for happiness and connection.
By remembering and listing three positive things that have happened in your day, and considering what caused them, you tune into the sources of goodness in your life. It’s a habit that can change the emotional tone of your life, replacing feelings of disappointment or entitlement with those of gratitude, which may be why this practice is associated with significant increases in happiness.
Specific benefits…gratitude journaling, like many gratitude practices can effectively:
Lower your stress levels; help you feel calmer (especially at night); give you a new perspective on what is important to you and what you truly appreciate in your life; promote clarity on what you want to have more of in your life, and what you can do without; and finally help you learn more about yourself and become more self-aware. Your gratitude journal is for your eyes only, so you can write anything you feel without worrying about judgment from others.
*On days when you feel a little flat, you can read through your gratitude journal to readjust your attitude and remember all the good things in your life (Jessen, 2015).
*Gratitude journaling has been found to have a significant, positive impact on well-being, affect, and depression (O’Connell, O’Shea, & Gallagher, 2017) and has been proven to help divorced parents forgive their ex-spouse(s), which is an extremely important step towards positive co-parenting (Rye, Fleri, Moore, Worthington, Wade, Sandage, & Cook, 2012).
Some ideas that will make it easier
Brianna Steinhilber of everup.com drafted a list of 20 gratitude prompts that can get you writing about all the things you have to be grateful for. We have listed 9 of these below. If you’re stuck at the start, at least a few of these prompts should be able to kickstart your gratitude creativity.
*Write about a person in your life that you’re especially grateful for and why.
*What skills or abilities are you thankful to have?
*What is there about a challenge you’re experiencing right now that you can be thankful for?
*How is where you are in life today different than a year ago–and what positive changes are you thankful for?
*What activities and hobbies would you miss if you were unable to do them?
*What materialistic items are you most grateful for?
*Write about the music you’re thankful to be able to listen to and why.
*Who has done something this week to help you or make your life easier and how can you thank them?
*What foods or meals are you most thankful for?
Whether it’s your child’s smile as you tuck them into bed; your Pandora or Spotify playlist that so often plays exactly the song you needed to hear; the groceries your significant other brought home from the store (even if they forgot something!); or simply the sound of rain falling on your window at night, calming and relaxing you, there are always wonderful moments in your day to be grateful for.
Gratitude Journal Apps That Can Help
If you love your tech, check out…
Gratitude / Bliss Journal available for Android devices and takes up only a tiny sliver of your phone’s memory. Best of all, it’s free to install!
Gratitude 365 Pro available for iPhone and allows the user to incorporate photos, track their journaling by day, and organize with email, Facebook, Twitter, or Flickr calendar.
Day One Another app for iPhone, iPad, and Mac users, Day One helps you keep a digital diary complete with pictures, maps, and notes about your day.
Want to learn more?
We have made your research very simple this fortnight. Rather than reinventing the wheel, we are directing you to a wonderful resource at PositivePsychology.com. Enjoy and have an enjoyable fortnight.