The two-minute gratitude practice (and what the research says)

Welcome to the very first Feel-Good Friday. Every Friday, Monarch Bay Chiropractic, the Dana Point and Mission Viejo practice of Dr. Scott Kirchner, D.C., will share one simple idea for feeling good. Some weeks it's a fun way to move. Other weeks it's a local walk, a breathing reset or a gratitude habit. Each one is small enough to try this weekend.

We're starting with gratitude. It takes about two minutes, and you can do it almost anywhere: on the couch, at your desk, or in a parked car before you head into the store.

What the research says

In 2003, psychologists Robert Emmons and Michael McCullough published a set of studies on "counting blessings." In the first one, people wrote down a few things they were grateful for once a week. Other groups wrote about hassles, or simply listed events from their week.

After about ten weeks, the gratitude group felt more optimistic. They also reported more time exercising and fewer physical complaints than the comparison groups.

In another part of the project, adults with neuromuscular disease kept a daily gratitude list for a few weeks. Compared with a control group, they reported more positive moods and better sleep.

One honest note: people respond differently, and gratitude isn't a treatment for anything. But as habits go, it's quick and pleasant, and research suggests it's worth a try.

How to do the two-minute practice

1. Set a two-minute timer. Your phone works fine.
2. Write down three good things from this week. Big or small. A friend's call. A clear morning at the beach. A coworker who covered for you.
3. Add why each one happened. Who made it possible? What did you do to help it along?
4. Read your list once, slowly. Let yourself enjoy it for a moment before you move on.

That third step comes from the "three good things" exercise that Martin Seligman and colleagues studied in 2005. In their study, people who wrote down three things that went well each night, along with why each one happened, reported higher happiness six months later.

A tip from the Greater Good Science Center at UC Berkeley: be specific, and focus on people more than things. "My neighbor brought my trash cans in on Tuesday" lands differently than "nice neighbors."

Make it a Friday ritual

Emmons and McCullough's first study asked people to count blessings once a week, so a weekly habit fits the research. A few ways to make Friday your gratitude day:

• Friday lunch: before you check your phone, jot down three good things from the week.
• Friday dinner: everyone at the table shares one good thing and who helped make it happen.
• Friday drive home: say your three good things out loud. No writing while driving.
• A running list: keep a note on your phone called "Good things." It's fun to scroll back in a month.

A two-minute gratitude meditation

Prefer to sit quietly instead of writing? Try this short script. Sit comfortably, with your eyes open or closed.

• 0:00 Take a slow breath in through your nose and let it out gently. Take two more.
• 0:20 Bring to mind one person who made your week a little easier. Picture what they did.
• 0:50 Now picture a place where you felt good this week. The ocean, a trail, your own kitchen.
• 1:20 Notice one small thing you usually rush past. Warm coffee. A text from a friend. A good song in the car.
• 1:40 Pick the one that makes you smile the most. Stay with it for two slow breaths.
• 2:00 Silently say "thank you" for what came to mind. Open your eyes, or lift your gaze, and carry that feeling into your day.

If you're going through a hard time, please reach out to your doctor or a mental health professional.

Quick answers

How long does a gratitude practice take?

About two minutes. Writing down three specific good things, plus why each one happened, is enough to start.

How often should I practice gratitude?

In Emmons and McCullough's 2003 study, people wrote their gratitude lists once a week. Pick a rhythm you'll keep, like every Friday.

What does research say about gratitude?

Studies link regular gratitude lists with more optimism and more positive moods. People respond differently, and gratitude isn't a treatment for any condition.

Do I need a gratitude journal?

No. A notebook, a sticky note or the notes app on your phone will do.

See you next Friday

Feel-Good Friday will be here every week with something small to try. On Tuesdays, our Tech Tuesday posts explain how things work, starting with three quick posture resets for screen time.

Try the two-minute practice this weekend and tell us how it went. And share this with someone who'd enjoy it.

General information, not medical advice. Please talk with your own doctor about your situation.

Sources

• Emmons, R.A. & McCullough, M.E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
• Seligman, M.E.P., Steen, T.A., Park, N. & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410-421.
• Greater Good Science Center, UC Berkeley. Greater Good in Action: Gratitude Journal. https://ggia.berkeley.edu/practice/gratitude_journal
• Greater Good Science Center, UC Berkeley. Greater Good in Action: Three Good Things. https://ggia.berkeley.edu/practice/three-good-things