Polite thank-yous communicated to the person who bagged your groceries or delivered your take-out are expected.

Science is showing that being grateful in a deeper way is tied to happiness, success and health.

In a study of patients at risk for heart disease, those who practiced gratitude showed signs of a healthier heart.  After 8 weeks of gratitude journaling for 5 minutes per day, patients’ heart rate variability improved, lowering their risk of heart failure.

More in-depth studies on gratitude journaling show that specificity matters.

Participants who wrote down what they are grateful for and why, compared to those who didn’t specify why, were more elated, excited and alert, and less tired, sad and lethargic.

If a single habit had the potential to improve your quality of sleep, help you lower weight and motivate you to exercise, would you incorporate it into your life? If your answer is “yes”, then follow the steps below to start the process.

Step 1

Find a notebook and designate it as your gratitude journal.

It’s fun to find one with a beautiful design or an inspiring image. Target has some gorgeous ones, but you don’t have to wait until your next trip to the store. Any notebook that you assign as your gratitude journal is perfect.

Step 2

Today write down one person or thing you are grateful for and 5 specific reasons why.

Step 3

Repeat step 2 tomorrow, preferably at the same time of day (to begin cultivating a practice).

Organization is about using space, physical belongings and time in ways that support how you want to live.

Doing anything in a deliberate and consistent manner affects change.

If positive change is what you desire, a wonderful place to start is being grateful for the everyday simple things.

Write it down, be consistent and be specific.

I am grateful for the internet.   It sounds trite, but here’s why:

1. It has allowed me to find the information I needed to start a business and create this website;
2. I can watch inspiring TED Talks – some of my favorites are Amy Cuddy, Susan Cain, and Dr. BJ Miller;
3. Through blogs, podcasts and online communities, it’s easy to stay connected to the people that inspire me.  (Current podcast picks are The Tim Ferriss Show and Happier);
4. Music playlists accessible from anywhere make me sooo happy. (Want a song to start the day off in gratitude? Check out Beautiful Day by Joshua Radin);
5. I have a place to share my thoughts and ideas and you are here.

I would love to hear your experience with gratitude journaling.  Have you tried it? Are you inspired to?
Leave your comments below.