BE MINDFUL. BE GRATEFUL. BE KIND.

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Social scientists have found that the fastest way to feel happiness is to practice gratitude.

CHIP CONLEY

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Today, March 20, 2023, is the United Nation's International Day of Happiness.
And, this year's theme is:  'Be mindful.  Be grateful.  Be kind.' 

Join me by pausing several times today and spending about five minutes boosting yourself and building your compassion for others by following the following three steps from this year's theme:

STEP ONE:  Be mindful.
Take three, slow, full breaths.  At full inhalation, pause and hold for a couple of seconds (or what feels comfortable for you) and then slowly exhale.  At full exhalation, pause and hold that for a couple of seconds (or what feels comfortable for you).  After three breaths, ask yourself, "How do I feel, right now?"

STEP TWO:  Be grateful.
Look around.  Look inward.  Ask yourself, "What am I grateful for?"

STEP THREE:  Be kind.
With warm feelings, ask yourself, "Who do I want to send love to?  Who can I show compassion towards?"

Gratitude: The bridge to happiness.
Chip points out in our opening quote that the research soundly supports that gratitude is a solid and free way to promote your happiness and wellbeing. 

For example, Dr. Martin Seligman, the father of positive psychology, and colleagues reported in 2005 on answers they found to the question, “What really works when trying to increase happiness?” (Seligman, Stern, Park, & Peterson, 2005). 

One of the most powerful interventions that really worked at increasing happiness was practicing a form of a daily gratitude journal that they called the ‘Three Good Things in Life’ intervention.  It took about a month for the increases in happiness to become statistically significant, even if done for only one week.  So, a little patience in the beginning is necessary.  The happiness levels continued to rise after that—all the way out to six months!  It absolutely amazes me that something so simple  and free  can have such a powerful and long-lasting effect on happiness. 

Download my free The Benefits of Gratitude to learn more ways to practice gratitude, read some quotes about gratitude and happiness, and find some inspiration.  You don't have to enter your email.  No irritating pop-ups.  No junk mail.  It's simply my way of expressing gratitude to you for reading my blog. 


If you want to learn more about the International Day of Happiness, you can visit the official website here:  The International Day of Happiness website

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Have an amazing journey today!

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Alan Mikolaj is a coach and leadership development consultant with 15+ years of experience.  He is passionate about helping leaders transform their leadership, their teams, and their organizations.  Impactful, professional approach driven by a passion for meaning and purpose, a growth mindset, and a commitment to excellence and service in order to drive change and results.

Alan maintains the ethics and standards of behavior established by the International Coaching Federation (ICF), including the standards regarding confidentiality.  You can learn more about them on the ICF website.

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