Variations on “Grati-Tool #1”

Intentional gratitude practices can have a multitude of benefits … when we do them!

 

The “Grati-Tools” are suggestions for ways to increase awareness of our blessings and privileges, (the ones that already exist), resulting in a multitude of potential benefits – emotionally, behaviorally, neurologically, physiologically, etc.

 

Your mileage may vary, but the likelihood of benefit is high.

 

Intentional gratitude practices – “Grati-Tools” – some possible results:

* experiencing more positive feelings, moods, and emotions associated with gratitude.

* more sincere expressions of gratitude, appreciation, thankfulness.

* gaining new perspectives that could catalyze improvements in multiple areas of life.

* literally increasing happiness and well-being; short and long term.

 

Grati-Tool #1:  Gratitude For Those Who Touched My Life

List ten people (or animal companions) from your past or present, who have positively contributed to your life. Those you love, who’ve helped you in some way, mentors, teachers … those who deserve your thanks and appreciation. Once a week, read your list and add ten more names.  Think about what you would write to them in a thank-you note.  And, maybe … write that note!

 

Some variations:

 

• Make an ongoing list of your best teachers, professors, mentors, coaches, advisors.

 

• Make an ongoing list of people you love and people you’ve ever loved,

people who love you, and people who’ve ever loved you.

 

• Make an ongoing list of people whom you’ve forgiven, and people you’d like to forgive.

 

• Make an ongoing list of musicians, writers, poets and artists who’ve inspired you.

 

• Make an ongoing list of businesspeople, social activists, change agents and heroes who’ve inspired you.

 

Choose to experiment with the one or the ones you like most.

Revisit and add to them, as you’d like to.  Over time, you’ll remember more!

Have fun as you gain some new perspectives!

 

 

Ways to Make 2015, Your Best Year! — Lecture Notes

Ways to Make 2015, Your Best Year! – Lecture Notes

We start with who we are, where we are, what we have to work with … NOW!

Attitude, perspective, point-of-view might be just as important as the “things
that happen.”

What might be some elements of ‘your best year?’

What is important, meaningful to you now?

What would you like to change … improve … accomplish?

How would you like to feel?

What ignites your passion?

What triggers your happiness and joy?

Focus on the things that you CAN control or manage.                                                                                Choices, attitudes, actions, behaviors, etc.

Seek the appropriate balance between PLEASURE and PURPOSE.

“Between stimulus and response there is a space. In that space is our power to
choose our response. In our response lies our growth and our freedom.” — Dr. Viktor Frankl

So … MIND THE GAP!

Emotions are contagious!

You can catch them, and others can catch them from you!
So, it pays to manage emotions, to know what you’re feeling and your emotional targets.

Make a “To-Feel List” — List of feelings or emotional states you want more often. Review regularly.
For example: happy, joyful, proud, enthusiastic, confident, grateful,
compassionate, smart, lucky, appreciative, creative, energetic, professional,
calm, hopeful, positive, serene, helpful, loved, valued.

Three other very helpful lists:
• To-Do List (of course!) – Today’s Mission
• Gratitude Journal
• Inspiration List

Choose a few key words/short phrases – THEMES – to influence attitude, mood, behavior, choices.
Some examples: Listen. Love more. Compassion. Kindness. Calm. Gratitude.
Grace. Faith. Flow. Patience. Acceptance. Balance. Forgiveness. Resilience. Rational.
Honesty. Mindfulness. Ambition. Courage. Laugh more. Eat healthy. Optimism. Serenity. Exercise. Meditate. Peace. Walk, don’t jump, to conclusions. Confidence.  Joy.  Service.

To achieve specific goals: Break them down into small, workable steps.

“What will I do TODAY?”
“PRACTICE MAKES HABITS” – to create a new habit, link it to an existing one.

These “R’s” could help!
Recognize (what you need to do, think, feel. Having a practical plan is smart)
Remember (write down the goal and your action plan. Read it daily)
Reinforce (with action … practice … repetition … reward yourself)
Review (observe results and feedback … modify your plan as needed or desired)
Repeat (the stuff that works best for you)

“Do something. If it works, do more of it. If it doesn’t, do something else.”
— Franklin D. Roosevelt

15 For 2015 — Daily Reminders for a Stellar Year

15 For 2015
Daily Reminders for a Stellar Year
By Jerry Posner

1.   Sometimes a single act of kindness changes everything.
2.   Appreciate and treasure each moment … especially this one.
3.   Need courage? Recall inspirational people and their deeds.
4.   Preparation reduces fear and shrinks worry.
5.   Angry? Count to twenty, slowly. Still angry? Do it again.
6.   Expect miracles.
(If that doesn’t work, notice the ones that already exist.)
7.   Gratitude: feel it, express it, promote it. Be a grati-tutor!
8.   More facts = better beliefs.
9.   Message from your Future-Self: love more, kvetch less.
10. If it’s too difficult to forgive and forget, just choose one.
11.  Put on your (rational) thinking cap … and leave it on.
12. Courtesy is fundamental, indifference is the enemy.
13. Choose your attitude; many fine options available now.
14. Positive expectations just might skew the odds in your favor.
15. What we do, and how we do it, always matters.

“Since there’s always a choice … choose wisely!”

14 For 2014 — Daily Reminders for a Stellar Year

14 For 2014 — Daily Reminders for a Stellar Year

By Jerry Posner

1. Consider the possibility that nothing is insignificant.

2. A little thanks and appreciation can go a long, long way.

3. Teach people how to love … by example.

4. Count your blessings and write ’em down, a few every day.

5. Do something today that your future-self will thank you for.

6. Know your biases. Dump the crappy ones!

7. Allow for unplanned miracles.

8. Tell at least one person a day, “I love you and I’m glad you’re here.”

9. Good deeds make magic.

10. The best apologies contain no excuses.

11. We owe our existence to the kindness of strangers … and parents.

12. Taking things for granted is the opposite of gratitude — so don’t!

13. Where am I now? Where am I headed? Is a course-correction necessary?

14. Do what makes you feel proud.

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And here’s a link to the card:

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