Chapter 1: Understanding Gratitude and Happiness

One surprising insight I came across later in life is that happiness is not a byproduct of success; rather, success is a result of happiness.

Consider relationships as an example. Have you ever noticed that when you're feeling down, it seems harder to attract a partner? Conversely, when you find joy within yourself, opportunities for connection arise effortlessly. This principle extends beyond romance; it applies to various life aspects.

You won’t achieve happiness by shedding 15 pounds; instead, you'll reach that goal once you cultivate happiness first. Similarly, securing a lucrative job often follows a state of contentment rather than preceding it. Time and again, happiness paves the way for success, not the other way around.

So, what can you do to foster happiness?

Start by engaging in scientifically-backed activities that promote joy, such as maintaining a gratitude journal.

The Science of Gratitude & How to Build a Gratitude Practice - This video explores the benefits of gratitude and provides practical tips for creating a gratitude practice that can elevate your happiness.

The concept of a gratitude journal is straightforward: your brain tends to focus on what you actively seek. For instance, if you search for red cars while driving, you'll notice them more than any other color. By training your mind to look for joyful moments, you’ll naturally begin to recognize happiness in your daily life.

Gratitude journaling helps condition your brain to seek out and appreciate joyful experiences, leading to an overall increase in happiness. Moreover, reminiscing about happy memories can be just as fulfilling as experiencing them anew, essentially allowing you to relive those moments.

Now that you’re intrigued, how do you start? Each morning, as your first task, jot down responses to any of the following prompts:

1. What is one of your happiest memories? Reflect on moments like graduating college or celebrating a significant life event.
2. Recall a potentially negative situation that had a positive outcome. Perhaps you had a close call that turned out well.
3. Describe a time when you felt utterly relaxed. Think of cozy moments spent indoors or serene days in nature.
4. Consider what you might be grateful for in the future. Anticipate milestones like weddings or personal achievements.

After writing down your thoughts, take a moment to notice how you feel. This is the transformative power of gratitude journaling. Spending just five minutes each morning and evening answering these questions can shift your perspective. In about 90 days, your mind will start to recall happy moments more readily throughout the day, leading to unexpected successes.

Post-Script:

Are you interested in cultivating discipline akin to that of a monk?

Download my free Notion template, The Monk's Toolbox: 5 Tools I Used to Develop Monk-Like Discipline.

Chapter 2: Practical Steps to Cultivate Gratitude

I Tried Andrew Huberman's Gratitude Practice & How You Can Too - This video outlines a personal experience with a gratitude practice based on Andrew Huberman's insights, sharing effective techniques you can apply in your life.