A daily gratitude journal

How can we make the gratitude of Thanksgiving last all year long?  How about a gratitude journal?  

  • Get a journal. Any journal will do, as long as it is dedicated for this purpose.
  • Pick a consistent time of day.
  • Pick a length of time that you want to focus on gratitude each day.  It can be as little as 2-3 minutes, or as long as you would like.
  • Write as many things as you can be grateful for in that time.  If you miss a day, start again tomorrow.  

Expressing appreciation with the Gottman Card Decks app

This week, your mission if you choose to accept it is to use the Gottman Card Decks app to express appreciation for one another.  

Instructions: "Build fondness and admiration by using these simple phrases as examples of things to thank your partner for. Or just scroll through and show your partner the screen if it's hard for you to express yourself out loud!" 

Appreciation: a key to being heard

According to Dr. Gottman’s research, the masters of relationship had 20 times more positive interactions than negative interactions during everyday interactions, and five times more positive than negative interactions during times of conflict.  Our ratio of positive to negative interactions is strong when our relationships are full of fondness, affection, gratitude and humor.  When we create rituals that build gratitude and affection for one another, we are putting our relationship in what Dr. Gottman calls “the positive perspective”. When our relationships are in the positive perspective, we are more able to hear our partner’s needs. 

When expressing our needs, it can be helpful to include what we appreciate and what we admire about the other person. When we express that, we can help our partner be able to hear us.  

When we are deeply entrenched in the negative perspective, or when our needs have been building up, it can be hard to stop and express appreciation. In his book Love and Respect, Dr. Emerson Eggerichs describes this pattern as “the crazy cycle.” He says that when a man feels disrespected, he responds without love. When a woman feels unloved, she responds without respect.  He says that the one who considers him/herself more mature should be the one who takes the first step towards expressing love and respect.