For the next six weeks, take ve minutes once a week to focus your attention on things you are
grateful for. These may be small things like noticing the strength in your arms or the warmth of
the sun, or bigger things like experiencing the love of a child or even the election of a good leader. Write
these down on , , and . Since you are only doing this exercise once
a week, it may be helpful to make a note on your calendar or in an electronic diary to remind you
to do it. If you run out of space on the worksheets provided in this book, continue in a paper
journal or in an electronic le.
As examples, here are some of the items Louisa wrote in her gratitude journal:
[World]
[Others]
[Myself]
Us
e the categories in – to help you. These ask you to think about
gratitude in three areas linked to the core beliefs you have been working on in this chapter: the
world and your life, other people, and yourself. Notice things you are grateful for, review what
you’ve already written, and add new items to these gratitude worksheets each week.
As in Louisa’s example above, it is more helpful to write about a few things in depth than to
try to make a long list of things you are grateful for. So try writing about a few things in detail each
week, even if it is just one item per worksheet. Some weeks you might write about several items
on one or two worksheets instead of on all three worksheets. This is also OK.
Remember to use these three worksheets for at least six weeks (, , and
). Then, after lling them out for six weeks, answer the questions in .
