Gratitude Rules: 8 Science Backed Habits to Cultivate Joy

** Download our free workbook, 10 Ways to Embrace Gratitude Every Day **

Ever feel like you're Eeyore more than Winnie the Poo? Well there could be cause to brighten up. Judith Moskowitz recently studies the effects of a course she gave to see whether it could help with anxiety and depression, and found that it could.

Moskowitz of Northwestern University is trained as a psychologist and studies the ways positive emotions can influence people's health and stress. Moskowitz developed and studied the results from her latest course given to caregivers of dementia patients. The course teaches eight skills to help people cope with stress, including mindfulness, deep breathing, setting an attainable daily goal, keeping a gratitude journal, and small acts of kindness. 

The study results were published in January 2023 issue of Health Psychology. The study found that following a five-week course, participants' depression scores decreased by 16 percent and their anxiety scores decreased by 14 percent. 

Many participants stated that caring for their loved ones had become less of a struggle due to a greater acceptance of their help. Some suggested that they believed to have made a positive impact on their loved ones. While there may be some differences of opinion regarding the exact reason of improved conditions on the patients’ behalf, the same was shared among all the participants. And that was the differences were positive and beneficial to both caregiver and their loved ones by practicing the course material.

Though this specific program is not available to the public outside the research project, Moskowitz points to an online program called It's All Good Here that teaches similar skills. You can find the program online at this link https://itsallgoodhere.com/about 

I personally decided to check out the suggested online program, It’s All Good Here, as I am continuously accepting growth and seeking resources to share with clients. I must admit that I would recommend anyone looking to inherit some positivity and gain new insight to assign the time. The site is well worth your time and I feel there is something to be gained here by all.

Make the time and schedule some self-love into your day! I’m sure you won’t regret accepting the challenge! After all, aren’t you worth it?

Here's a quick summary of the eight techniques used in Moskowitz' study

One) Take a moment to identify one positive event each day.

Two) Tell someone about the positive event or share it on social media. This can help you savor the moment a little longer.

Three) Start a daily gratitude journal. Aim to find little things you're grateful for, such as a good cup of coffee, a pretty sunrise, or nice weather.

Four) Identify a personal strength and reflect on how you've used this strength today or in recent weeks.

Five) Set a daily goal and track your progress. "This is based on research that shows when we feel progress towards a goal, we have more positive emotions," Moskowitz says. The goal should not be too lofty. You want to be able to perceive progress.

Six) Try to practice "positive reappraisal": Identify an event or daily activity that is a hassle. Then, try to reframe the event in a more positive light. Example: If you're stuck in traffic, try to savor the quiet time. If you practice this enough, it can start to become a habit.

Seven) Do something nice for someone else each day. These daily acts of kindness can be as simple as giving someone a smile or giving up your seat on a crowded train. Research shows we feel better when we're kind to others.

Eight) Practice mindfulness by paying attention to the present moment. You can also try a 10-minute breathing exercise that uses a focus on breathing to help calm the mind.

Wendy Lynn Smith
Day by Day Wellness & Recovery
Certified Master Wellness Life Coach / Certified Alcohol & Drug Counselor

** Download our free workbook, 10 Ways to Embrace Gratitude Every Day **

Mindfulness Gratitude Quotes

Use these to help get you inspired to take on those 8 daily habits!

#1 "Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity." - Melody Beattie

#2 "Acknowledging the good that you already have in your life is the foundation for all abundance." - Eckhart Tolle

#3 "Gratitude is not only the greatest of virtues but the parent of all others." - Marcus Tullius Cicero

#4 "When you arise in the morning, think of what a precious privilege it is to be alive, to breathe, to think, to enjoy, to love." - Marcus Aurelius

#5 "In daily life, we must see that it is not happiness that makes us grateful, but gratefulness that makes us happy." - Brother David Steindl-Rast

#6 "The roots of all goodness lie in the soil of appreciation for goodness." - Dalai Lama

#7 "Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings." - William Arthur Ward

#8 "Gratitude is a powerful catalyst for happiness. It's the spark that lights a fire of joy in your soul." - Amy Collette

#9 "If you want to find happiness, find gratitude." - Steve Maraboli

#10 "Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow." - Melody Beattie

** Download our free workbook, 10 Ways to Embrace Gratitude Every Day **