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Be Grateful
Part 1- Definition and
barriers
Part 3- Gratitude and
happiness
Authentic-Happiness.com
Part 2- Gratitude studies
Part 4- Your "gratitude"
challenge
Do you know your Happiness Score? Get your Life Satisfaction Report. Free, no registration required. I Contact
2Part 1- Definition of gratitude
* a feeling or attitude in acknowledgment
of a benefit that one has received or will
receive
* “Gratitude is the memory of the heart."
– French Proverb
Synonyms of gratitude:
thankfulness, gratefulness, or appreciation
3Part 1- Definition of gratitude
* Historically, gratitude has been
celebrated by many philosophers and
spiritual teachers:
* Cicero wrote, “gratitude is not only the
greatest of virtues, but the parent of all
the others.”
* Buddha writes, “a noble person is
thankful and mindful of the favors he
receives from others.”
4Part 1- Barriers to gratitude
* Too busy doing
* Not understanding where true help
comes from
* No time to dedicate to others
* Not looking up to what is looking
* Not paying attention to others' feeling,
comments or behavior
Thoughtlessness
5Part 1- Barriers to gratitude
* Too many "Thanks...
but..."
* Can we share true
positive feelings if our
mind is cluttered with
negative emotions?
Thoughtlessness
Discontent
6Part 1- Barriers to gratitude
* Disregarding team efforts
* Motivating by personal gain or credit
on the back of others
* All day on the phone with no respect
for others
* Disrupting meeting or conversation
Thoughtlessness
Selfishness
Discontent
Click on the screen
7Part 2- Gratitude studies
* According to Sonja Lyubomirsky, practicing
optimism and gratitude is an integral part of
subjective happiness
8Part 2- Gratitude studies
* The efficacy of gratitude interventions has
been studied and demonstrated in clinical
samples by Prof. Seligman
* Find out more about "Positive Psychology",
click on the picture below:
9Part 2- Gratitude studies
* Robert Emmons defines gratitude as "the
forgotten factor in happiness research".
* For instance: a daily gratitude intervention
(self-guided exercises) with young adults
resulted in higher reported levels of the positive
states of alertness, enthusiasm, determination,
attentiveness and energy compared to a focus on
hassles or a downward social comparison (ways
in which participants thought they were better off
than others).
10Part 3- Gratitude and Happiness
Albert Kienfie Liau
11
* Use a real journal or an online app
* Complete one of the following 7
assignments everyday of the week:
Assignment 1: Write down how
grateful you are, what happened, for
what, to whom
Assignment 2: Take a picture of one
thing, person, place or specific moment
that makes you feel grateful.
Part 4- Your gratitude challenge
Create your gratitude journal
12
Assignment 3: write a Thank You
note to yourself: for big items and
small things, for enjoying the last
walk, for taking the time to focus,
...
Assignment 4: find and
document 2 quotes about
gratitude: how do they relate to
you? To which situations?
Part 4- Your gratitude challenge
Create your gratitude journal
13
Assignment 5: write down the 20
most wonderful things about you:
your strengths, what people like
you for, ...
Assignment 6: List 5 people in
your life who are difficult to get
along with. For each of those
people, write a list of 3-10 qualities
for which you’re grateful.
Part 4- Your gratitude challenge
Create your gratitude journal
14
Assignment 7: write down and send
a Thank You note:
1. Best is hand-written
2. Address the recipient as Dear . . .
3. Open the letter by thanking for the
gift, hospitality or kindness offered
4. Then give some indication of you
enjoyed or used the gift
Part 4- Your gratitude challenge
Create your gratitude journal
Click on the screen
* wikipedia.com
* Seligman, M. E. P. (2002). Authentic Happiness: Using the New Positive
Psychology to Realize Your Potential for Lasting Fulfillment. New York, NY The
Free Press
* Emmons, Robert A., and Teresa T. Kneezel. "Giving Gratitude: Spiritual and
Religious Correlates of Gratitude." Journal of Psychology (2005)
* Watkins, P. C., Woodward, K., Stone, T., & Kolts, R. L. (2003). Gratitude and
happiness. Social Behavior and Personality
* McCullough, M. E., Tsang, J. & Emmons, R. A. (2004). Gratitude in
intermediate affective terrain: Links of grateful moods to individual differences
and daily emotional experience.Journal of Personality and Social Psychology
* Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness:
The architecture of sustainable change. Review of General Psychology,
* How Gratitude Can Change Your Life, www.thechangeblog.com/gratitude
* True Secret to Success: Gratitude | Inc.com, www.inc.com/.../gratitude-true-
secret-to-success.html
* The Power of Gratitude - Oprah.com www.oprah.com/spirit/The-Power-of-
Gratitude
Sources and References 15
Slide transcripts 16
Click on "Open speaker notes" in the menu
located at the bottom-left of this screen:
1
2

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Be grateful

  • 1. Be Grateful Part 1- Definition and barriers Part 3- Gratitude and happiness Authentic-Happiness.com Part 2- Gratitude studies Part 4- Your "gratitude" challenge Do you know your Happiness Score? Get your Life Satisfaction Report. Free, no registration required. I Contact
  • 2. 2Part 1- Definition of gratitude * a feeling or attitude in acknowledgment of a benefit that one has received or will receive * “Gratitude is the memory of the heart." – French Proverb Synonyms of gratitude: thankfulness, gratefulness, or appreciation
  • 3. 3Part 1- Definition of gratitude * Historically, gratitude has been celebrated by many philosophers and spiritual teachers: * Cicero wrote, “gratitude is not only the greatest of virtues, but the parent of all the others.” * Buddha writes, “a noble person is thankful and mindful of the favors he receives from others.”
  • 4. 4Part 1- Barriers to gratitude * Too busy doing * Not understanding where true help comes from * No time to dedicate to others * Not looking up to what is looking * Not paying attention to others' feeling, comments or behavior Thoughtlessness
  • 5. 5Part 1- Barriers to gratitude * Too many "Thanks... but..." * Can we share true positive feelings if our mind is cluttered with negative emotions? Thoughtlessness Discontent
  • 6. 6Part 1- Barriers to gratitude * Disregarding team efforts * Motivating by personal gain or credit on the back of others * All day on the phone with no respect for others * Disrupting meeting or conversation Thoughtlessness Selfishness Discontent
  • 7. Click on the screen
  • 8. 7Part 2- Gratitude studies * According to Sonja Lyubomirsky, practicing optimism and gratitude is an integral part of subjective happiness
  • 9. 8Part 2- Gratitude studies * The efficacy of gratitude interventions has been studied and demonstrated in clinical samples by Prof. Seligman * Find out more about "Positive Psychology", click on the picture below:
  • 10. 9Part 2- Gratitude studies * Robert Emmons defines gratitude as "the forgotten factor in happiness research". * For instance: a daily gratitude intervention (self-guided exercises) with young adults resulted in higher reported levels of the positive states of alertness, enthusiasm, determination, attentiveness and energy compared to a focus on hassles or a downward social comparison (ways in which participants thought they were better off than others).
  • 11. 10Part 3- Gratitude and Happiness Albert Kienfie Liau
  • 12. 11 * Use a real journal or an online app * Complete one of the following 7 assignments everyday of the week: Assignment 1: Write down how grateful you are, what happened, for what, to whom Assignment 2: Take a picture of one thing, person, place or specific moment that makes you feel grateful. Part 4- Your gratitude challenge Create your gratitude journal
  • 13. 12 Assignment 3: write a Thank You note to yourself: for big items and small things, for enjoying the last walk, for taking the time to focus, ... Assignment 4: find and document 2 quotes about gratitude: how do they relate to you? To which situations? Part 4- Your gratitude challenge Create your gratitude journal
  • 14. 13 Assignment 5: write down the 20 most wonderful things about you: your strengths, what people like you for, ... Assignment 6: List 5 people in your life who are difficult to get along with. For each of those people, write a list of 3-10 qualities for which you’re grateful. Part 4- Your gratitude challenge Create your gratitude journal
  • 15. 14 Assignment 7: write down and send a Thank You note: 1. Best is hand-written 2. Address the recipient as Dear . . . 3. Open the letter by thanking for the gift, hospitality or kindness offered 4. Then give some indication of you enjoyed or used the gift Part 4- Your gratitude challenge Create your gratitude journal
  • 16. Click on the screen
  • 17. * wikipedia.com * Seligman, M. E. P. (2002). Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment. New York, NY The Free Press * Emmons, Robert A., and Teresa T. Kneezel. "Giving Gratitude: Spiritual and Religious Correlates of Gratitude." Journal of Psychology (2005) * Watkins, P. C., Woodward, K., Stone, T., & Kolts, R. L. (2003). Gratitude and happiness. Social Behavior and Personality * McCullough, M. E., Tsang, J. & Emmons, R. A. (2004). Gratitude in intermediate affective terrain: Links of grateful moods to individual differences and daily emotional experience.Journal of Personality and Social Psychology * Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, * How Gratitude Can Change Your Life, www.thechangeblog.com/gratitude * True Secret to Success: Gratitude | Inc.com, www.inc.com/.../gratitude-true- secret-to-success.html * The Power of Gratitude - Oprah.com www.oprah.com/spirit/The-Power-of- Gratitude Sources and References 15
  • 18. Slide transcripts 16 Click on "Open speaker notes" in the menu located at the bottom-left of this screen: 1 2