How can something so simple be so transformative? And if it is so simple, why don't more make it a regular habit? Today we're talking about gratitude and why regular reflection can make the difference in reaching your goals.

Read on: blog.WednesdayWin.com​

Read time: 3 minutes

Regular practice of gratitude has been demonstrated to improve overall health, life satisfaction, and professional performance. Because it's so simple, many either reject its power or avoid it because they don't believe it's for them. The opportunity missed is huge.

Let's explore why:

1. What do we mean by gratitude?

First, when I say gratitude, I'm talking about a simple act of giving thanks for the positive and beneficial things one has. That leads to two natural questions: 1/ who are we thanking? and 2/ for what should we be thankful?

The opportunities for who are wide and varied and the good news is that they all work. Whether you appeal to a higher power as part of a religious practice or just want to thank the universe, humankind, or the mysteries of the world, you'll have success. And of course, for many things, you can also thank people or organizations that have helped you in some way. You can also thank yourself, but don't get too focused on yourself

Sometimes, we express gratitude in saying thank you or sending a note to others, but often this practice is one of self-reflection: consciously identifying our many gifts.

• Simply, practicing gratitude means taking time to reflect on our lives with thanks
• We can direct our thanks to specific people, but often it's part of quiet reflection
• Gratitude requires us to look beyond ourselves

2. Why be grateful?

Embracing gratitude provides two major benefits: it reframes our thinking in a positive way and it naturally crowds out unproductive negative thoughts.

Amazingly, the simple act of regular gratitude reflections leads to better overall happiness, improved general health, and improved relationships with others.

The number one determining factor in whether we reach our long-term, stretch goals is persistence: a commitment not to quit when we encounter some resistance. The naturally positive state the results from attention to our feelings of gratitude is one of the best ways to strengthen your commitment for those negative periods that will inevitably come.

• Gratitude leads to a better state of mind
• A positive day-to-day attitude aids in powering through the tough times
• Grateful people are generally happier, healthier, and have better relationships with others

3. But what if I don't feel grateful?

The idea that there's nothing new or specific to be thankful for is where most abandon the practice after a short time. After a few days of repeatedly thinking of a few things like family, having a job, maybe doing something fun, the energy dies out.

But that kind of thinking completely misses out on how abundant the opportunities for gratitude are. You can be grateful for breathable air, having a roof over your head, being able to read these words, being able to think about good things, for challenges overcome, for steps taken, for food eaten, for help given to others, for having clothes, for the warmth of the sun, for feel of your shoes, for the lights on your street, and so much more. Opportunities for gratitude are everywhere if you're open.

Even in hardship, there are opportunities for gratitude. And when experiencing challenges, your gratitude practice becomes even more important.

• Gratitude isn't just for exceptional surprises
• Giving thanks for even the most basic elements of the universe can reap significant rewards for you
• Take time to notice more and your gratitude subjects will fill fast too

4. Make it a practice

The easiest way to increase your state of gratitude is to practice it daily. Say "thank you" often. Take a moment at the end of your day to reflect on the good things. Recall at least one thing you are grateful for while you have your morning coffee.

Make it a habit by associating being grateful with a specific action you take each day like while you are brushing your teeth or when you first sit down at your desk.

You can also elevate this by taking a more structured action like writing at least one thank you note each week or writing in a journal. You can purchase a structured gratitude journal or just get a blank notebook and commit to writing three items each day. (A simple rule to make that more effective: don't let your self pick the same items each day.)

• Make gratitude reflection a daily habit
• Take advantage of easy opportunities to express thanks
• The benefits of gratitude take time so don't skip the practice
• Prayer is a natural home for gratitude, too

Action Summary

Embracing gratitude as part of a daily practice has been shown to improve overall satisfaction with our lives and power us to greater health and success.

Your positive attitude also has the ability to benefit those around you in many ways.

Put these ideas into action and see your results soar.

• Collect the moments that power gratitude
• Reflect as part of a daily practice
• Turn to gratitude at the most trying times
• Share your experience by being gracious to others

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What do you think? How has gratitude influenced your life? Reply to this email and let me know.

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To your success,

Christopher

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P.S. Like this one? You'll probably want to check out this earlier Wednesday Win essay on reestablishing your confidence in your goals and plans, too.

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