Updated 26 January 2016

UltimateYou Challenge Day 3: List 5 things that you are grateful for

Some people view the concept of gratitude as new age hoo-ha reserved for yoga types. Not true. Having an attitude of gratitude can improve your overall mood and health almost instantaneously.

It is very powerful and will put you in a positive mindset for your day when you start to focus more on the things that you have rather than the things you do not have.

Get started, grab a piece of paper and a pen. Find a quiet spot where you can think.

Take a few deep breathes to relax. Smile. Write down 5 things that you are grateful for.

They can be as simple or complex as you like. You can write just keywords or go into more detail - that’s up to you. As long as you take a little time to reflect on each one, you’re immersing yourself in positive thoughts which is very beneficial to your mental state.

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This is a fantastic thing to do each morning when you wake to set the right tone for the day. It is hard to be upset and in a bad mood when you are grateful for your life and the good things in it.

It is also more beneficial to focus on people, experiences and situations rather than material possessions. Many people are unhappy about not having the things in life they do not really need.

Positive people can see the silver lining. There are people with Cancer who have a more positive outlook on daily life then people with far less hardships.

Your reality resides in your mind and gratitude is a fantastic place to start.You can simply start by acknowledging that you are alive.

Take five minutes and walk around the block or your office park. Breathe in the fresh air and focus on what you’re doing. You’re walking.

You’re alive. Your body works. Be grateful. There are too many people in the world who don’t have that luxury.

Some Benefits of Gratitude

Some of the benefits according to Doctor Randy Kamen are:

- Improved physical, emotional, and social well-being

- Greater optimism and happiness

- Improved feelings of connection in times of loss or crises

- Increased self-esteem

- Heightened energy levels

- Strengthened heart, immune system, and decreased blood pressure

- Improved emotional and academic intelligence

- Expanded capacity for forgiveness

- Decreased stress, anxiety, depression, and headaches

- Improved self-care and greater likelihood to exercise

- Heightened spirituality -- ability to see something bigger than ourselves

Gratitude Exercises

Doctor Kamen goes on to advise a number of useful strategies should you wish to persist with this theme.

- Keep your gratitude journal by your bedside and each night or morning list 3-5 positive experiences from the day. Elaborate on one of these ideas.

- Make a ritual of 2-5 minute "gratitude meditations."

- Take a few deep breaths before your gratitude exercises to be grounded, present, mindful.

- Say thank you often -- particularly to those who serve you!

- Linger on thoughts of positive moments from the day.

- Write down a letter of thanks to someone who has made a difference in your life -- give it to them in person if possible.

- Express gratitude at meals alone or with loved ones.

- Practice not gossiping, complaining or judging for a day etc.

- Write down what you appreciate about yourself.

- Express or show gratitude to your partner and family.


You can sign up for FREE here: Ultimate You 

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