Did you know that you could do something that would take only 10 minutes a day but could “re-wire” your brain to be more responsive to positive stimuli and create a happier state of mind? On top of that, it would not cost you any money and was virtually painless. Would you take those 10 minutes a day to do it?

That magic is called Gratitude. A grateful person is one who reacts to goodness in others in a benevolent and receptive fashion and reciprocates kindness when opportunities arise. It is the mindful awareness of the benefits in one’s life and the acknowledgement of those benefits. There is strong experimental and experiential evidence that gratitude facilitates coping with stress, reduces materialism, enhances access to positive memories, builds social resources, and promotes prosocial behavior. On the Senn-Delaney Mood Elevator, “grateful” is the highest level one can reach. According to author and philosopher, G.K. Chesterton, “Thanks are the highest form of thought, and gratitude is happiness doubled by wonder.”

When we look at well-being, subjectively it is characterized by plentiful positive affect, high satisfaction with life and infrequent negative affect. This is also called happiness—the emotional state of well-being defined by positive or pleasant emotions ranging from contentment to intense joy. We do know that our response to stress can interfere with our feelings of well-being. We can affect the response of our brains positively through a number of activities that can lead to positive emotions including increasing our social connectedness, adopting more optimistic outlooks and practicing gratitude.

Here is the 10 minutes a day activity that can assist you in appreciating the gratitude that you have experienced daily. Ask yourself: What made my day today and write down at least 5 things that occurred and that you are grateful for. They may include: what touched me today? Who or What inspired me today? Who or What made me smile today? If there were obstacles today, turn them into an opportunity for gratitude: What lesson was I taught today? What ability did the experience draw out that surprised me? Can I find ways to be thankful that this occurred?

According to the Dalai Lama, “When you practice gratitude, there is a sense of respect toward others.”
Robert Emmons, the scholar who has done much of the evidence-based research on gratitude stated “Gratitude is the ultimate performance enhancing drug at work.”

What made your day today?

By: Kathleen Nelson, MD