Think about the past week, and list five things in your life that you are grateful for. These things also differ from one person to the next. Some of these things can be big, but some can also be very small. There are many things that we can be grateful for. On the first page, write out these instructions for journaling, which we have adapted from instructions given to the gratitude-journaling group in Emmons and McCullough (2003): The point is to have a book dedicated to journaling. Your first step toward starting a gratitude journal is to purchase a notebook for journaling. In subsequent experiments, the authors replicated the finding that regular gratitude journaling resulted in more optimism and a general sense of happiness with one’s life, led to more acts of kindness, more reported hours of sleep, and feeling more refreshed in the morning. After 10 weeks, the participants in the gratitude group reported that they were more optimistic about their life, reported more incidents of physical exercise, and expressed fewer symptoms of illness than the participants in the other two groups. A group who journaled about recent events that ‘affected’ themĮach group journaled for 10 weeks.
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