Gratitude: The Most Powerful Practice You’re Not Doing — Transcript

Full transcript

1. 0:15Hey there, it’s Marie Forleo and you are watching MarieTV, the place to be to create
2. 0:20and life you love.
3. 0:21And you know what?
4. 0:22Here in the US we are just about to celebrate one of my favorite holidays, Thanksgiving.
5. 0:27I love it for two reasons.
6. 0:29One because I get to cook for my friends, and two because I get to eat a lot of mashed
7. 0:33potatoes, and those are two things I can do all day long.
8. 0:36Now, this is also a time of the year when we all start to hear a lot about gratitude,
9. 0:41and I love gratitude because I think it is the number one super tool to transform your
10. 0:47life.
11. 0:48But here’s the thing, gratitude can feel a little, you know, cliche.
12. 0:55You might think like, “Ugh, gratitude.
13. 0:56I’m so over it.
14. 0:58Been there, done that.
15. 0:59It’s so Oprah in the 90s.”
16. 1:01Here is the deal though, if you’ve got gratitude fatigue I can pretty much bet you’re doing
17. 1:06it wrong.
18. 1:07I know, right?
19. 1:08Who knew you could do gratitude wrong.
20. 1:10I didn't know that until I read this here book by Robert Emmons called Gratitude Works.
21. 1:16Now, Robert is the leading researcher on gratitude.
22. 1:19Now, here’s the thing, I wanna teach you one trick that I learned from Robert that’ll
23. 1:25help take your gratitude practice from something that’s, you know, kinda nice into a total
24. 1:30miracle smoothie for your emotional well being.
25. 1:34Now, before I tell you this one strategy, I’ve gotta be up front.
26. 1:38This is about gratitude journaling.
27. 1:40And before you go, “Ugh, journaling.
28. 1:43That’s just too much work.
29. 1:44I don't wanna do it.”
30. 1:45Stop.
31. 1:47Journaling is awesome.
32. 1:48Two reasons.
33. 1:49Number one, when you journal you start to uncover personal insights about yourself which
34. 1:54can really help you unwire any negative patterns that you have, and we all have them.
35. 2:00Number two, when you journal on the regular you really develop discipline and discipline
36. 2:04is awesome for following through and getting results.
37. 2:07Now, these two benefits never come when you just think about gratitude, so don't be so
38. 2:12quick to dismiss the journal practice.
39. 2:15Ok, so here is the big magic gratitude trick.
40. 2:20If you want the most ROI for your gratitude practice, the dividends are in the details.
41. 2:27It turns out that most of us are pretty lazy when it comes to our gratitude practice, kinda
42. 2:33like this.
43. 2:40What’s wrong with that?
44. 2:49It is way too general.
45. 2:51So research shows that if we want the most bang for our gratitude buck, we have got to
46. 2:56get specific.
47. 2:58That means way more depth and less breath.
48. 3:01Check this out.
49. 3:03The University of Southern California did a 10 week study on gratitude journaling with
50. 3:073 groups.
51. 3:08The first group were generalists: writing down 5 general things a day they were grateful
52. 3:12for.
53. 3:13The second group got specific: they picked one thing a day and wrote 5 sentences about
54. 3:19it.
55. 3:20The third group wrote about ways which they were better off than other people.
56. 3:24Excuse us.
57. 3:25Here’s the results.
58. 3:26It turns out that the group that wrote 5 sentences about one thing were more elated, excited,
59. 3:33and alert than the other groups and less tired, sad, and lethargic.
60. 3:37Bottom line, details equal dividends.
61. 3:40And I gotta tell you, this really, really works.
62. 3:43So I tried it.
63. 3:44I am so grateful for Josh, but instead of just of just saying, “I’m grateful for
64. 3:48Josh,” I wrote down five really specific things that I’m grateful for and I want
65. 3:53to read them to you right now.
66. 3:55So I’m grateful that over the 11 years that we’ve been together he’s brought me a
67. 3:59hot beverage in the morning at least 1,500 times.
68. 4:04He makes me laugh more than anyone else in the world because he’s just so funny.
69. 4:09He always says he’s sorry first even if I’m being overly sensitive, and not just
70. 4:15to placate me, but because he genuinely is sorry.
71. 4:19And he consistently hopes… helps me to slow down to enjoy life.
72. 4:23And, most importantly, he makes the most delicious blueberry banana walnut peanut butter pancakes
73. 4:30for me and all my friends.
74. 4:38Ok, so if you wanna help spread the word about the right way to do gratitude, then you gotta
75. 4:47share this here tweetable.
76. 4:49“When it comes to gratitude, the dividends are in the details.”
77. 4:59So now I would love to hear from you, and I want you to get grateful in the comments.
78. 5:04So choose one person or thing that you’re grateful for and write five specific, detailed
79. 5:10reasons why.
80. 5:12As always, the best discussions happen after the episode over at MarieForleo.com, so get
81. 5:18your butt over there and leave a comment now.
82. 5:21Did you like this video?
83. 5:23Are you grateful for it?
84. 5:24If so, subscribe to our channel and, of course, share it with your friends.
85. 5:28And if you want even more incredible resources to create a business and life that you love,
86. 5:34plus some personal insights from me that I only get to talk about in email, come on over
87. 5:38to MarieForleo.com and sign up for email updates.
88. 5:42Stay on your game and keep going for your dreams because the world really does need
89. 5:46that special gift that only you have.
90. 5:50Thank you so much for watching and I’ll catch you next time on MarieTV.