Grati-Tuesday Missives — Jan/Feb/Mar 2016

Grati-Tuesday Missives — January, February, March 2016

Grati-Tuesday Greetings, 1/5/16! Thank you, furnace! Thank you, space heater! Thank you, propane! Thank you, hot water! Thank you, electricity!

Grati-Tuesday Greetings, 1/12/16! Reasons to feel grateful? Reasons to be thankful? Reasons to express appreciation? Yes, many!

Grati-Tuesday Greetings: 1/19/16! Gratitude, thankfulness and appreciation – foundations of a meaningful day. Feel it! Express it!

Grati-Tuesday, 1/26/16: More gratitude = _____________.

Grati-Tuesday Greetings, 2/2/16! What goes in your gratitude journal? Things in your life that make you smile. People you love. People that love you. Privileges, blessings and gifts.

Grati-Tuesday Greetings, 2/9/16! “Silent gratitude isn’t very much to anyone.” — Gertrude Stein

Grati-Tuesday Greetings 2/16/16! If you’re reading these words, you have much to be grateful for. Hot and cold running water? Electricity? Food and shelter? Take a minute to acknowledge the good stuff. (Makes it easier to navigate the tough stuff.)

Grati-Tuesday Greetings, 2/23/16! Breathe in and think, “I’m grateful I can breathe.” Then, exhale and think, “I’m grateful I can breathe.” Repeat for 60 seconds, and notice where your mind goes next.

Grati-Tuesday Greetings – 3/1/16! “Grateful for the compassionate, caring, constructive people whose lives impact ours.”

Grati-Tuesday Greetings – 3/8/16! From time to time, let your heart overflow with gratitude. How about now? Facebook will still be here when you’re done.

Grati-Tuesday Greetings – 3/15/16! “I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” — G.K. Chesterton

Grati-Tuesday Greetings – 3/22/16! Add some gratitude to your attitude (as desired or as necessary).

Grati-Tuesday Greetings – 3/29/16! Gratitude and appreciation to the elementary and high school teachers! Thank you for your service!

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

Intentional Gratitude Practices – Thanksgiving 2014

Practicing the Practical Power of Gratitude

Thanksgiving, 2014

Intentional gratitude practices – “Grati-Tools”
* to experience more of the positive feelings, moods, emotions associated with gratitude.
* to encourage sincere expressions of gratitude, appreciation, thankfulness.
* to gain new perspectives that could create or catalyze improvements in multiple areas of life.
* to literally increase 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!

Grati-Tool #2:  The Gratitude Walk
Take a walk (short or long), and notice all the things that you could conceivably be grateful for.
Such as:  life itself, pavement, electricity, trees, traffic lights, cars, sky, eyesight … the things that work.

Consider how your life, and everything in it, might be seen as gifts.

Grati-Tool #3:  Liberally and Sincerely EXPRESS Appreciation To Those Who Surely Deserve It
•  Say “thank you,” “I appreciate you and what you did,” “good job!” … etc.
•  Tell the people you love that you love them.
•  Send thank-you notes.  •  Pay a gratitude visit.

Grati-Tool #4:  Observe “Grati-Tuesdays”
Just for fun, make Tuesday the day of the week when you particularly focus on gratitude practice(s).

Or … “Thank You Thursdays” — the day you especially express gratitude to others.

Grati-Tool #5:  The Gratitude Journal (a.k.a. “Gratitude Diary” … “Gratitude List”)
Once a day, or even once a week, write down things, people, relationships, circumstances, feelings, abilities, talents, blessings, etc. that you feel grateful for. Three, four, five or more.  Be specific.

Even better: also write why!

Grati-Tool #6:  Happy Birthday – Grateful For Another Year!
Make a gratitude list on your birthday, with one item for each year of your life.

Grati-Tool #7:  Take a Gratitude Break
Close your eyes … relax … and for one minute, focus your attention on a person, thing, circumstance, situation, accomplishment, talent, ability, etc. that you’re truly and deeply grateful for.  If you can, imagine/visualize him … her … it.  If your mind wanders, just bring it back. FEEL the gratitude and happiness as you focus your attention.  Making a mental movie, or creating a mental collage – also fine!  Do it once a day, or when you feel stressed or petty!

©2014 Jerry D. Posner  •  posgroup@aol.com  •  http://www.jerryposner.com

You can’t lose … with gratitude!

12 For 2012 – Daily Reminders for a Stellar Year

12 For 2012 – Daily Reminders for a Stellar Year

by Jerry Posner

 

1.  Keep goals right up front.  Review daily.

2.  Appreciation, forgiveness, compassion: excellent options.

3.  Aim for no regrets.

4.  Increase awareness of stress triggers and disconnect ’em.

5.  Inspire yourself … inspire others.

6.  Inspire others … inspire yourself.

7.  Simple acts of kindness – superb cost/benefit ratio.

8.  Keep a “to-do” list and a “not-to-do” list.

9.  Great daily choices create great habits, that’s what we want.

10. Increase emotional intelligence.  Make a list of feelings you’d like to experience more frequently.  Put your attention on your list once a day.  Edit and revise as you see fit.

11. Express more love than in previous years.

12. Take a daily gratitude break.

13. Give your customer an unexpected little something extra!

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Click on the link below to download the card.

Resolution_card_2012(7)

Don’t Worry, Be Happy?

Don’t worry, be happy!

Easier said than done? Maybe.

Habits of happiness are not difficult to acquire. Practice is essential. So, practice noticing the things in life that make you feel happy, grateful, appreciative, nurtured, glad, joyous, groovy and wonderful. Make a list. Refer to it and add to it daily.

Resolutions and “Focus Phrases” For a Stellar Year – 2011!

21 for 2011

By Jerry Posner


Resolutions and “Focus Phrases” For a Stellar Year!


REMEMBER …


1.      Anticipate life’s tests and the best ways to pass them.

2.      Compassion is always an option.

3.      Confidence just might stack the odds in my favor.

4.      Express curiosity instead of becoming defensive.

5.      Return all phone calls.  Yes, all of them.

6.      Make my mom proud.

7.      Say, “you’re welcome” instead of “no problem.”

8.      Am I worrying for nothing … again?

9.      Moment-to-moment appreciation and gratitude.

10.    Two great answers:  It depends.  You never know.

11.     Another great answer:  I don’t know, but I will find out.

12.    Think twice before broadcasting sarcasm.

13.    Every eye-roll and frown sends a message.

14.    Every smile sends a message, too.

15.    Look for the miracles in everyday life.

16.    Avoid superstitions … unless they work, of course!

17.    Synchronize communication codes.

18.    Ask myself, “what do I keep, what do I throw away?”

19.    Notice and thank the angels amongst us.

20.   Know what I want most, and act accordingly.

21.   Wisdom works better when applied daily.

BE INSPIRED – STAY INSPIRED!

BE INSPIRED – STAY INSPIRED!

When I think about “Man’s Search For Meaning” by Viktor Frankl or “The Last Lecture” by Randy Pauch … or listen to recordings by The Beatles, Susan Boyle, Stevie Wonder … when I see Shawn White snowboard … when I think about my dad and mom’s kindness or my wife’s artistic ability – I’m INSPIRED!

Inspired to believe that “I can do it also.”

Inspired to make my life just a little better than it is now.

Inspired to refrain from complaining.

Inspired to “do the right thing.”

Inspired to help others.

Inspired to stop eating the “worry curry”

Extend the benefits that come from inspiration by remembering and reinforcing the inspiration-triggers.

Suggestion: Make a list –

I’M INSPIRED BY (people, books, music, news):

__________________________________________________________________________________

__________________________________________________________________________________

Read and revise regularly (4-7 days a week)

EVEN BETTER —

I’M INSPIRED BY ____________________ BECAUSE ____________________

I’M INSPIRED BY ____________________ BECAUSE ____________________

I’M INSPIRED BY ____________________ BECAUSE ____________________

I’M INSPIRED BY ____________________ BECAUSE ____________________

I’M INSPIRED BY ____________________ BECAUSE ____________________

SUGGESTION: When you read a book, hear a lecture or watch a video that inspires you:

  1. Write down the key points on a little card.
  2. Look at the little card for a minute or two daily as you feel the feelings that energize you, focus on and remember your goals, vividly imagine the outcomes you desire most … and the steps necessary to achieve them, and feel excited about all this.
  3. Keep doing it.  Create a collection of little cards.
  4. Read those little cards every day.  With attention, not by rote.  Feel the feelings!
  5. I mean it.  Daily.

If this process, and techniques like this, seem a bit dorky to you, we’ll just keep it between us.  No one else has to know.  It can be our secret.

But, will it work?  Try it and see for yourself!

©2010 Jerry D. Posner

I LOVE LISTS!

I LOVE LISTS!

Yes, I love lists.  They keep me focused, remind me of important things, and reinforce my motivations.  Lists are cost-effective, too!

You might have found it useful to keep a “to-do” list of errands you need to run, tasks you have to complete, and projects you need to work on.  Generally, keeping a “to-do” list results in more accomplishments, and over time, a sense of which jobs are important to you … and which aren’t.

So the “to-do” list also provides some valuable feedback and increases self-awareness. And, there is the great pleasure and pride that comes from the accomplishment … followed by the cross-off.

But tasks and accomplishments are just one area of life to manage.  What about emotions?  Beliefs?  Philosophies?

To better manage emotions, you might have good results keeping a “to-feel” list.  On that list, note the emotions you want to feel more of.  Such as: happy, secure, confident, and grateful.  Maybe you want to feel calm, easy, flexible, and smart.  Make a list, review it daily, edit as necessary, and see what happens.  By focusing attention on these things, you might make better choices, and eventually develop habits that support the emotional states you desire.

I also really like keeping a “to-remember” list.  This one might have sayings, quotations, and clichés that remind us how we want to behave and our best philosophical, spiritual and ethical advice to ourselves.

The “to-remember” list can help us ride the ups and downs of life with greater ease.  Here are some examples:

TO REMEMBER

Change is part of life.

Appreciate the moment.

Why worry about things I can’t control?

Notice the good things in my life.

Each moment is a miracle in potential.

Be kind.

Make choices based on the outcomes I most desire.

Tell the people I love, that I love them.

Go with the flow.

Win some, lose some … however, since I’m breathing, I’m a winner!

I find that this kind of daily reinforcement is priceless.  It makes sense.  No cost.  Doesn’t take too much time.  Nothing stopping you!  So, do it.  Put it on your list!

Practicing the Practical Power of Gratitude

Practicing the Practical Power of Gratitude

By Jerry Posner www.jerryposner.com

Thanksgiving, 2009

I like easy ways to make life better … and I prefer “the specific” as opposed to “the vague.”

I like “cliché-like wisdom.” and I prefer stuff that works. That’s why I practice the practical power of gratitude!

“Practicing” strongly suggests “doing something” – not just once or twice, but repeatedly.

What to practice?

  1. FEELING GRATEFUL for the good things, the love, the laughs, the lessons, the people, the opportunities, the help, the stuff, the miracles, the food, the music, the technology, etc.
  2. EXPRESSING GRATITUDE for the good things, the love, the laughs, the lessons, the people, the opportunities, the help,    the stuff, the miracles, the food, the music, the technology, etc.

How do you FEEL when you feel grateful?

Happy? Peaceful? Blessed? Centered? Generous? Secure? Calm?

This year, when you have holiday dinner with family or friends, suggest that “we go around the table and everyone say one thing that we’re really, really thankful for.” It will invariably make everyone smile, and voila – a little more harmony, less bickering, better digestion, perhaps!

This works in business meetings as well. Start your meeting by going around the room and have everyone share one thing they love (or like) about their work. One technique I use is to ask the attendees to name the thing they would miss the most if they left. Often, the answer is “the people.”  And that makes “the people” feel good!

Thinking and expressing thankful thoughts, and amplifying feelings of gratitude can reduce stress … improve relationships … and minimize pettiness!

You can’t lose with gratitude!

Thank your customers, coworkers, friends, and family. Thank your vendors, suppliers, supporters and fans! Be liberal and generous with your gratitude.  Do it all year round.

Write yourself some gratitude-oriented “focus phrases” (reminders) on cards and sticky-notes, and put them where you’ll see them every day.

For example:

I CHOOSE TO EXPRESS GRATITUDE GENEROUSLY AND LIBERALLY.

I EASILY AND REGULARLY GIVE THANKS.

I FEEL GRATEFUL FOR ALL OF MY GIFTS AND BLESSINGS.

EXPRESSING GRATITUDE MAKES ME FEEL GOOD.

Because of others, we are where we are today. We’ve had LOTS of assistance. Do we remember? Are we thankful for them? Here’s a fun and enlightening “grati-tool” –- make a list of 15 people who have helped you get to where you are right now.

We might be reminded of that kind childhood neighbor, or high school guidance counselor whose caring changed the course of our life. When we remember how kind and generous people have been in our lives, we might be inspired to pass it on, or “pay it forward.”  We might even reclaim some memories of our personal history that we’d forgotten.

So, thank the people! Show some appreciation for them. Send thank-you notes. Tell the people you love, that you love them. Don’t wait until it’s too late.

If you want to better manage your moods and attitudes … if you want to be less cranky, less petty, and more openhearted … or if you want to experience your own point-of-view transformation, experiment with THE GRATITUDE BREAK. First, select something specific about your life that you are truly, deeply thankful for (person, condition, or thing). Then … close your eyes (not while you’re driving, please) and spend just one minute thinking about, and vividly imagining, that person, condition or thing. FEEL the gratitude as you visualize!

Try a gratitude break once a day, and see what happens! Twice a day would be an interesting experiment.

A favorite “grati-tool” is THE GRATITUDE JOURNAL (a.k.a. “Five Good Things”). Here’s what to do: every day (that would be DAILY), write down five things you are grateful for. They can be deep … shallow … serious … funny … spiritual … material.

Just list five things you’re grateful for on paper or computer. Not in your head. Write them down.

Over time, when you write your “daily five,” you’ll inevitably experience some awareness and behavior changes (and probably feel more happiness, too). Focusing attention on “your good stuff” every day, builds a habit of NOTICING MORE “good stuff” — and making choices RESULTING in more “good stuff!”

During challenging times, regular focus on gratitude can restore much needed balance. Not to deny the adversity, but to remember that there are wonderful things and opportunities available as well.

Make every day, a day of Thanksgiving. So many benefits … so small a cost!