Zero Effort Gratitude

Zero Effort Gratitude is a gratitude journaling practice that begins with neutrality (simply observing what's not terrible) and ends with optimism (assuming good things are ahead for you).

This is a journaling practice that acknowledges that you're not always in a position to feel grateful.

Its purpose is to build gratitude from the ground up.

1.) Neutrality - What Doesn't Suck?

Neutrality Journaling is an alternative to gratitude journaling where you journal about what's not bad.

You'd do this when thoughts and feelings of gratitude are out of reach. This is to keep you from reaching for something to qualify or forcing positivity.

Neutrality lowers the barrier to entry making gratitude journaling significantly easier AND it keeps your journal entry honest.

You can make a list or journal in detail. Consider the mundane, typical, average parts of your life that remain uneventful. How's the weather? Traffic? Food you're enjoying? TV shows? Hobbies?

2.) Gratitude Journaling What Gifts Do I Receive?

"Gratitude" can be a tall order.

The word "gratitude" feels quite grand to me.  I mean, I enjoy playing The Sims, but I'd feel a bit odd saying, "I'm grateful for The Sims". Still, it feels associated with the spirit of the journal which is to focus my awareness on the gifts I receive in life.

Let's make "gratitude" more general.

Journal about things you like,

friends, family members,

what you're looking forward to,

hobbies,

small accomplishments, etc.

Gratitude can take practice.

Because it requires using your awareness in a particular way. That's not necessarily easy.

2 ½.) Gratitude Tracking Looking Out For What I Receive.

Gratitude tracking is going into your day looking for life's gifts then you journal about them.

For me, this looked like packing a journal in my bag and journaling on my breaks. Play around and find what works for you.

Going out looking for gifts and then actually finding them makes you prove to yourself that life is beautiful and it primes you for what's next — optimism.

3.) Optimism- What Does The Day Have For Me?

This is where you enter your day with the assumption that there will be gifts for you..

You might become open to journaling about what you expect your future to look like or how you can influence your world around you.