Gratitude as a Focus Tool

Clarity & Thinking 5-10 min.

When it helps

When your brain is wired to see only the problems and shortcomings of the day. This practice changes your perceptual filter and trains you to notice what went well – which is proven to reduce stress.

How to practice

  1. Scan the day: Mentally review your day (in the evening or right now).
  2. Find three things: Name three small things that were good. They don't need to be achievements – a good cup of coffee or a brief smile count just as much.
  3. Name the 'why': Ask yourself briefly: 'Why was that pleasant?' or 'What was my contribution to that?'
  4. Feel it: Pause for 10 seconds on one of these moments and let the pleasant feeling resonate in your body once more.
  5. Your impulse for today: Send someone a short message today and thank them for something small. Observe what this does to your own mood.

Note: Gratitude isn't about looking on the bright side – it's a correction of the one-sided problem-focus that our brains default to.

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