Having a daily gratitude practice is a hot topic in the health and wellness world. Positive emotions have been linked with better health, longer life,and greater well-being in many scientific studies.
We used to believe that happiness cultivated a feeling of gratitude, but we are now learning that it is quite the opposite. Having an attitude of gratitude is generating more happiness among us. One simple way we can do this is to check whether we are saying three little words that can make us into a negative nelly and we probably say them often.
Three Little Words –
These three little words are “I got to” Cut this phrase out of your vocabulary immediately. What you can say instead to improve your mood instantly is “I get to“.
It’s easy to see a day-to-day task as a mundane chore, even if it really is an opportunity we’re happy to have. Remind yourself by saying “I get to “instead of “I have to” when thinking about the task to foster a more gracious mindset.
While you won’t necessarily say “I get to clean the bathroom!” with genuine excitement, other situations put the change into perspective. For example: saying “I get to go to work” or “I get to take my son to soccer practice” helps you remember that these are opportunities you would miss if they were gone.
It’s a simple change that can remind you to be thankful and happy throughout your day for the things you normally take for granted.
Beating Negative Bias –
Here’s something that’ll make you think twice: The majority of us have conversations are characterized by a complaint.
It makes sense. Human brains have what’s called a negative bias. We tend to notice things that are threatening which are goes back to our ancestors’ time when being able to spot threats was crucial to survival.
It’s an easy trap we all fall into from time-to-time-but it’s one that can not only make our perspectives on life a little more blue, but can also negatively impact brain chemistry.
Fortunately, this is where the tiny language tweak can help: Instead of saying “I have to,” say, “I get to.”
Here’s why it works: “‘I have to’ sounds like a burden or a commitment. ‘I get to’ is an opportunity. And our brain responds very powerfully to the way we use language when we talk and the way we use language in our thoughts.
Got to = obligation
Get to = opportunity
Framing our behaviors as something you get to do helps you lean into it with a bit more enthusiasm (and help you appreciate the fact that you are able to even do it in the first place). It brings a sense of opportunity-and a welcoming of the experience, which has a positive benefit for us.
So while positive thinking (and all the perks that come with it) is about positive thoughts, it’s also about positive attitudes, which can, in turn, cultivate gratitude and appreciation, encouraging even more positive behaviors and, yep, thoughts, too.
Complaints on the other hand? They can leave us feeling more vulnerable and threatened in the world, furthering a cycle of negativity and fear.
Attitude of Gratitude –
Having an attitude of gratitude is important. Gratitude shifts our mindset. Shifting focus from ourselves to appreciating someone or something gives us the opportunity to express thankfulness for every part of our life.
An attitude of gratitude means making the conscious habit of expressing appreciation on a regular basis for big and small things alike. We may be grateful for our relationships, health, business, material items, food in our cupboards, running water in our homes, and our overall sense of well-being.
Practicing an Attitude of Gratitude changes perspective – it can sweep away most of the petty, day-to-day annoyances on which we focus so much of our attention-the “small stuff” situations that bring up feelings of impatience, intolerance, negative judgment, indignation, anger, or resentment.
Gratitude is a vehicle to diffuse self-pity and self-centeredness, increase feelings of well-being, and prompt mindful awareness of that which is beyond oneself-of belonging to a greater whole, and of connection to others, as well as to the world.
There are no guarantees of anything and we can take nothing for granted in this life. Every day is a gift; every breath is a gift. What we do with them is a choice.
Make a start by using those powerful 3 words – “I get to….”
As many times as you can each day.
This subtle but powerful change in language—from “I have to” to “I get to”—can transform mundane tasks into moments of appreciation. For example, instead of viewing daily chores or responsibilities as burdens, you can frame them as privileges. This simple shift in mindset can help you appreciate the ability to work, care for family, and even complete household tasks, knowing that these are things many people might not have the opportunity to do.
Gratitude is more than just feeling thankful; it’s an active practice that rewires your brain to notice the positive aspects of your life. As research has shown, positive emotions like gratitude can lead to better health, greater well-being, and a longer life.
By consistently practicing gratitude, you’re not only boosting your mood but also reducing stress and improving brain chemistry. The act of appreciating both small and large aspects of life creates a ripple effect that encourages more positive thinking and behavior. This cycle of gratitude leads to greater emotional resilience, deeper connections with others, and a more fulfilling life overall.
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