In How to Be Grateful When Life is Hard (Part 1), you learned how what you focus on the most impacts you. It’s hard work to live with gratitude, but there is no other way to be emotionally healthy.
“Things turn out best for the people who make the best of the way things turn out.” ~ John Wooden
I challenge nearly all my clients to do the Daily 5 & 5 for a week. They list 5 positives from yesterday and 5 things they are excited about later in the day.
It almost always makes a big difference. Many resist at first, but those that stick with it see the impact. Here’s a worksheet that can help guide you.
5 Keys to Success With The Daily 5 & 5
1. Be Specific & List Details
Don’t be vague! Challenge your brain to be detail oriented. List enough information so that you can remember what happened weeks or months ago for which you’re grateful.
2. List More Than 5 If You Like, Never Less
Don’t allow excuses, like “I can’t come up with 5 positives from yesterday”. Challenge yourself! You CAN be a “positive critical thinker”.
3. Cheat if Needed
You can have the same positive and exciting things each day, as long as they happened that day. If your boss encourages you on multiple days each week, you can use that on multiple days. If you’re struggling with things to look forward to, schedule something fun.
4. Write (or Type) It Out
It’s essential to write it down in written or typed form. Something powerful happens when you visually see the words describing your appreciation.
5. Be Grateful First Thing In The Day
Write down your 5 & 5 first thing in the morning. Get your mind focusing on the right things from the start and then you can reflect on these items throughout the day.
“Optimism is the most important human trait, because it allows us to evolve our ideas, to improve our situation, and to hope for a better tomorrow.” ~ Seth Godin (One of my favorite authors)
Daily 5 & 5 Example
- Went to the gym and had a 1 hour workout
- Helped my son with his spelling words
- Getting along better with my parents
- Got 8 hours of sleep last night
- Encouraged two co-workers, Steve and Sheila
- Made tacos for dinner and having friends over
- Having lunch with Brandon
- Taking my daughter swimming this evening
- Making some work phone calls I’ve been putting off
- Going to get some ice cream tonight at Braums
Take the Daily 5 & 5 challenge. I want to help you and this is one of the best tools I have.
If you find that his activity isn’t helpful after a week, it’s because deep down you see yourself as unworthy of good things. You must understand your value by changing your self concept. When you deep down start to believe you’re worthy, you’ll start to see the good in your life naturally.