In Friday’s blog, I described the many benefits to a daily exercise of gratitude. I suspect that had I listed the benefits (even powerful benefits to reaching your goals), without explaining the prescription, many of you would have reached for your wallet to pay for whatever it was that could lead to such great benefits.

But, given that the solution requires some personal daily discipline, and might be seen as kind of corny (especially to the macho types), you might be inclined to blow it off. Much like Rosanne Bar said many years ago: “I’d do absolutely anything to lose weight…. except diet and exercise.”

Here’s my promise:  I am going to start following the below prescription daily.  If you haven’t yet read Friday’s blog, please do, so you can learn why I’m so emphatic about building gratitude into my daily life. It is my hope that you (and those whom you manage) will too aspire to improve your outlook on life via a conscious practice of gratitude.   

Beginning a Gratitude Journal: (Modified from How to Keep a Gratitude Journal)

Step 1:  Choose a blank notebook or journal to write in every night.  Consider a spiral-bound journal that opens flat for ease in writing.  Select lined or unlined paper.  Keep this notebook next to the bed with a pen readily available.

Step 2:  Look for things during the day for which you are grateful.  Make mental notes throughout the day, every day.  Notice how the gratitude journal serves as a catalyst in shifting your focus to a more positive outlook over time.

Step 3:  Write five things you’re grateful for each night before bedtime.  Review the day and include anything, however small or great, that was a source of gratitude that day.  For example…the morning sun (rare in Seattle), the sound of a Harley, a flower in bloom, your child’s laugh, or the smell of a newly cut lawn (…or cinnamon toast).  Make the list personal.  Write a few words about the five benefits or blessings.  Be brief and increase the length as time progresses.

Step #4:  Begin looking every day for the positive angle in all things.  You will begin to view obstacles as opportunities to appreciate.

Step #5:  Focus on the wonderful things in life to attract similar encounters in the course of the day.  Use positive emotions as you interact with others to elicit more positive emotions (There is a lot of research supporting this finding).  Note these attractions in the gratitude journal.

Step #6:  Personalize the gratitude journal.  Expand it with clippings, photos, quotes or verses from magazines or other sources.

For most of us, this seems like such a stretch — It seems like something Oprah would do (As I recall, I believe she actually does keep a gratitude journal…). Nevertheless, the benefits are clear and profound. 

While researchers are stating their findings loud and clear, religious leaders have been emphasizing the benefits of gratitude for thousands of years.  I invite (challenge?) you to join me in this endeavor, and post your results.  I think you’ll be surprised how much you will gain from this exercise….