Three Gratitudes – A Journalling Practice

Most days, I write in my journal. It’s mostly gibberish, brain farts I have to get out so I can sleep or irrational worries I want to ridicule on the page so I can get on with the rest of my day. But one thing I do regularly in my mind, even when it doesn’t make it onto the page is the 3 Gs practice. No, it’s not an inferior cellular network – it’s just a very simple practice that leaves you in a better mood to start, or end, your day.

3 Gs stands for 3 Gratitudes (yes, that noun can be countable TEFL teachers) and the three gratitudes you choose fall into one of three categories.

The first gratitude is where you acknowledge a PERSON that you are grateful for. You don’t need to write the reason, but it will often amplify the feeling of gratitude if you can state specific reasons that you are grateful to, or for them in your life.

The second gratitude is where you acknowledge an EXPERIENCE that you are grateful for. Again, writing in detail about the experience will applify your gratitude for it. It doesn’t need to be an experience that you have already had – it could be from the past, present or future. I try to stick with the present or recent past, and only dip into the past of near future if I’m struggling.

The third gratitude is where you acknowledge a POSSESSION that you are grateful for. Don’t get all spiritual and feel guilty about the material world for a second – just be thankful for that phone, laptop or tablet, and if you can state the reasons why, it may make you feel even more so.

If for whatever reason you are struggling to come up with an example in each category or feel anything for your choices, rather than assuming that you are ungrateful or lacking imagination, answer these questions:

  • What would life have been like (or currently would be like) without this person (just pick someone randomly) in my life?
  • What would life have been like (or currently would be like) without this experience (just pick one) in your life?
  • What would life have been like (or currently would be like) without this possession (just pick something) in my life?
Photo by cottonbro on Pexels.com

Below I’ve written some ideas to get your gratitude juices flowing.

Person

Partner, children, parents, siblings, grandparents, aunts, uncles, cousins, nieces, nephews, friends, mates, colleagues, customers…doctors, nurses, shop workers, postal workers, train drivers, carers, scientists, farmers, engineers, teachers…the list is endless.

Experience

Future holidays may be a distant dream, but past holidays can be a pleasant memory to be grateful for, but there are some really basic daily experiences that when you think about it, make you thankful e.g. breathing easily through your nose (no hay fever or cold), breathing at all (try WHM), hot showers, homemade food, walks in nature, my children’s laughter, my children wanting my attention, breaking a fast, waking up before my alarm goes off, reading a book, watching a film or TV show, electricity to power lights, kettle, internet…and again, I’ve been doing this for a few years so these come easily. Right now, this lockdown experience offers some positives, some reasons to be thankful – as well as all of the upheaval and tragedy. I’m not denying that the negative is there, or could be there the very next moment, just making the decision to focus on what’s positive.

Possession

I have too many possessions and I am making an effort to be more minimalist. The possessions that I do own that I’m regularly grateful for include my phone, my laptop, my TV and fire stick. My books, my clothes, my car, my home, my camera, my guitar.

Next Level Gratitude

Sometimes I look at something I own, maybe a shirt is missing a button or my bike tyre is flat – and a lot of the time, I’ll put off fixing those things. This is a habit that I need to change, if I want to take my gratitude to the next level.

It’s all well and good being grateful in my head, writing it down in my journal – it feels good and puts me in a better state of mind. But the next step is to tell that person, “Thank You”, to share that positive experience with those close to you – not necessarily on Facebook or Instagram, just a closed Whats app group perhaps? And I need to maintain my possessions – sew on those buttons, pump up those tyres, or give those possessions away if they start to feel as if they own me rather than other way around.

Photo by Helena Lopes on Pexels.com

Thank You

Thank you Uncle Michael – the life and soul of every party, thank you for those caravan holidays in Norfolk, thank you for the book of birds you gave me as a kid that I’m now sharing with my children.

Thank you everyone for reading, liking, sharing, commenting and subscribing. I made it to day 10, so these posts will be weekly from now on. With any luck the reduction in pressure to produce so much quantity will result in an improving quality.