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Gratitude Leads to Happiness: Here’s How

Gratitude Leads to Happiness: Here’s How

Gratitude, being nice, thinking positively — these are all things that are easier to talk about than to practice. Being grateful is a habit that’s worth cultivating. Try out some of the following gratitude exercises and, with time, you will feel more gratitude in your everyday life.

“Happiness cannot be traveled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace, and gratitude.”

Denis Waitley

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1. Write a daily gratitude list

Before you start your day, at the end of each day or whenever you have a spare five to ten minutes, write a list of ten things you’re grateful for. They don’t have to be big things — just look around you and ask yourself, in this moment, what am I grateful for? Clothes to keep me warm, a hot cup of tea, good company … ?  If you do this every day, I can assure you that after a few weeks, or even days,  you will feel much happier .

2. Practice mindfulness for 10 minutes a day

Try this one for at least a week. Set 10 minutes aside each day and really focus on where you are in the moment. Look around you. What do you see, feel, hear? When we live life in a strict routine, we can slip into acting on autopilot which can leave us feeling numb, ungrateful and bitter about life. Practicing mindfulness takes you out of this and helps you to see life in a brighter, more pleasant light.

3. Observe life objectively

This one is certainly easier said than done, but make a conscious effort to be as objective as possible. Is the person you work with really that annoying or are you blowing matters way out of proportion? Take a step back and try to view situations from the outside rather than taking everything personally. In the long run you’ll feel a much deeper sense of gratitude in your daily life as a result.

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4. Reflect on your day before going to sleep

Before you go to sleep each night, thing about something great that happened to you in the day that just passed. Even if you think nothing amazing happened, think of something small you were grateful for. If you can’t think of anything, keep searching. Even if it’s ‘I love this pillow,” hold that thought and spend several minutes reflecting on how grateful you are, then let yourself drift peacefully to sleep.

5. Observe your thoughts for a week

What do you think about for the majority of the time? What do you spend most of your time talking to others about? Are you aware of this? A lot of the time, we drift through life with no idea where we’re putting most of our energy. Spend one week objectively observing your thoughts without judgement. You might like to write them down, then reflect on the exercise after the week is up. If you spend the majority of your time complaining, make a mental note to change your thinking habits. With time, you’ll find yourself being less negative and more objectively positive. Remember, thoughts act as affirmations when repeated enough. Be mindful of what you’re intentionally or unintentionally manifesting.

6. Replace complaints with compliments

You don’t have to go overboard with this one — after all sometimes a person just needs to vent — but next time you open your mouth to say something unconstructive or hurtful, reverse it. Aim to give a compliment a day. You’ll feel happier and more grateful.

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7. Read Man’s Search for Meaning

This is the ultimate book if you want to know how to be grateful. Viktor Frankl, a world-renowned psychologist, who was trapped inside a concentration camp during WW2, helps us all to see that life is a choice and that even in the most dire of circumstances, you always have the freedom to choose your mindset. It’s a powerful book that really makes you reconsider your place in life. If you don’t feel more grateful after reading this, then I’m not sure what else to suggest.

8. Meditate on gratitude

Close your eyes.  Start by focusing on your breath to calm your mind, then meditate on something you’re truly grateful for or someone you care deeply about. This could be a  memory you’re glad to have had or something in the present moment — anything to bring your mind back to a state of gratitude. The key here, as with all meditation practices, is consistency . Spending five minutes meditating each day can make a big improvement in your happiness.

9. Write a gratitude letter

Write a letter expressing gratitude for someone or something that is annoying to you.  Try to be grateful for what this situation is teaching you–find the lesson in it.  this will help to turn your thinking process in a positive direction, and will help you to accept and learn from things you might otherwise reject.

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10. Realize that gratitude is a choice

You’re in the driver’s seat of your life, and you can choose how to react and how to think.  If you’re committed to positive thoughts and attitudes, you will be happier, healthier and more fulfilled.

Featured photo credit: Young happy woman relaxing on green grass. via shutterstock.com

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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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