It has been widely reported that practicing gratitude can increase happiness. So what exactly does that mean? Does it mean that if we remember to say “thank you” that we’ll be happier?

Well, that’s a part of it.

The studies that reported the best results (a 25% increase in happiness!) used a very specific exercise involving a gratitude journal. Participants in the “grateful” groups wrote down five things they were grateful for each week for ten weeks. By study’s end, they reported feeling better about their lives in general and being more optimistic about the future than participants in the other study groups.

Nearly a year ago, I began my own gratitude journal. On the advice of a mentor, I wrote every day rather than once a week.

So what has happened? I definitely see the world through a brighter lens! Life is good, despite my having faced significant job-related challenges over the past few months.

You might wonder what kinds of things to write in a gratitude journal. Strangely, there is no magic formula. My entries range from the mundane (I’m grateful that I have my friend Karl in my life) to the special (I’m grateful that my niece wanted to spend a night at my house as her birthday present!)

Generally, entries reflect things that happened that day. If I’ve had a particularly difficult day, I try to dig a little deeper to find something for which I am grateful.

Some recent entries:

• I’m grateful that I didn’t get the job at xxxxx, because the commute would have been difficult.
• I’m grateful that I saw a gorgeous buck and doe at close range on my hike today
• I’m grateful for afternoon naps

You get the idea.

Now it’s your turn. Go out and get an empty notebook or journal and put it next to your bed. Every night before you go to sleep, think about things that happened that day for which you are grateful. Make sure you try to write at least two things every night.

In about three months time, despite what is happening in your life, I suspect you will notice a measurable difference in your sense of well-being.

Oh, and when you’re sitting around the Thanksgiving table this coming Thursday and you’re asked what you are thankful for, you’ll be well prepared to answer!