10 is an interesting number.
Pretty small until I have to find that many things I’m grateful for before bed.
But that is the practice I believe helped prepare me for the hospital room. For the ambush. For the news we didn’t want to hear.
Somehow, gratitude found its way into the fear.
You can read more about that moment here →
This week’s Fieldwork is how I have been working that muscle.
This Week’s Fieldwork
1- Pick Your Place
Maybe it’s your notes app while in bed.
Maybe it’s in a journal in your living room.
Maybe it’s in your planner at your desk.
The important thing is it goes from your brain to being written down. Flexibility is key but so is consistency.
2- Pick Your Number
10 is my magic number. It usually stretches me to find 1 or 2 things that don’t immediately come to mind. And that is the point.
Less than 10 was almost too easy. 10 requires that I think past just the moments that brought me joy. Sometimes I have to find gratitude in the hard parts.
3 - Stick to It Without Shame
Nightly is the goal. But missing the goal shouldn’t cause a shame spiral. That defeats the purpose.
If it isn’t working, maybe pick a new place or a new number. The goal is consistency. The hope is that practicing regularly makes gratitude easier to reach when we need it.
Why This Works
Rick Hanson describes our brain’s ability to hold onto the negative experiences with this image:
“The brain is like Velcro for negative experiences but Teflon for positive ones.”
That sounds weirdly familiar.
The minute I get into bed, all the frustrations from the day flood my mind. No notes needed.
Remembering what I am grateful for takes more work. Especially around number 8.
Writing it down forces me to slow down and spend time there. With what went well. Who helped. What made me laugh. What made me smile. And…
what I will probably forget as the flood of frustrations overtakes my nervous system.
Some nights, the frustrating parts still get plenty of airtime. As the list grows, I start remembering more things I’m grateful for.
Things I hadn’t thought about since they happened.
Gratitude protects my perspective.
Closing Reminder
Tonight, pick your place. Pick your number. See what you remember when you give yourself a little time.
Taco Tuesday counts.
And if you miss a night, come back the next one.
Keep Exploring Gratitude
Read: Gratitude In Action
Sometimes showing gratitude through service is more powerful that saying it in words alone.Listen: Gratitude > Gas (Especially on Mexican Night)
A podcast that talks about how gratitude on Taco Tuesday can change the feeling in the room, eventhough it can’t fix the smell.Read: Micro-Blessings That Stick
One the rare occasion that the house is quiet, and I am with only one son, I speak a small and specific micro-blessing to let them know I see them for the blessing they are.
Love this! Going to add this to my routine.