The document discusses the topic of gratitude, including defining gratitude, barriers to gratitude, studies on gratitude and happiness, and providing a gratitude challenge. Specifically, it defines gratitude as an acknowledgment of benefits received, discusses how philosophers have emphasized gratitude's importance, outlines barriers like thoughtlessness and selfishness, reviews studies linking gratitude to increased happiness, and suggests keeping a daily gratitude journal for one week with prompts like writing thank you notes.

1. Be Grateful
Part 1- Definition and
barriers
Part 3- Gratitude and
happiness
Authentic-Happiness.com
Part 2- Gratitude studies
Part 4- Your "gratitude"
challenge
Do you know your Happiness Score? Get your Life Satisfaction Report. Free, no registration required. I Contact

2. 2Part 1- Definition of gratitude
* a feeling or attitude in acknowledgment
of a benefit that one has received or will
receive
* “Gratitude is the memory of the heart."
– French Proverb
Synonyms of gratitude:
thankfulness, gratefulness, or appreciation

3. 3Part 1- Definition of gratitude
* Historically, gratitude has been
celebrated by many philosophers and
spiritual teachers:
* Cicero wrote, “gratitude is not only the
greatest of virtues, but the parent of all
the others.”
* Buddha writes, “a noble person is
thankful and mindful of the favors he
receives from others.”

4. 4Part 1- Barriers to gratitude
* Too busy doing
* Not understanding where true help
comes from
* No time to dedicate to others
* Not looking up to what is looking
* Not paying attention to others' feeling,
comments or behavior
Thoughtlessness

5. 5Part 1- Barriers to gratitude
* Too many "Thanks...
but..."
* Can we share true
positive feelings if our
mind is cluttered with
negative emotions?
Thoughtlessness
Discontent

6. 6Part 1- Barriers to gratitude
* Disregarding team efforts
* Motivating by personal gain or credit
on the back of others
* All day on the phone with no respect
for others
* Disrupting meeting or conversation
Thoughtlessness
Selfishness
Discontent

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8. 7Part 2- Gratitude studies
* According to Sonja Lyubomirsky, practicing
optimism and gratitude is an integral part of
subjective happiness

9. 8Part 2- Gratitude studies
* The efficacy of gratitude interventions has
been studied and demonstrated in clinical
samples by Prof. Seligman
* Find out more about "Positive Psychology",
click on the picture below:

10. 9Part 2- Gratitude studies
* Robert Emmons defines gratitude as "the
forgotten factor in happiness research".
* For instance: a daily gratitude intervention
(self-guided exercises) with young adults
resulted in higher reported levels of the positive
states of alertness, enthusiasm, determination,
attentiveness and energy compared to a focus on
hassles or a downward social comparison (ways
in which participants thought they were better off
than others).

11. 10Part 3- Gratitude and Happiness
Albert Kienfie Liau

12. 11
* Use a real journal or an online app
* Complete one of the following 7
assignments everyday of the week:
Assignment 1: Write down how
grateful you are, what happened, for
what, to whom
Assignment 2: Take a picture of one
thing, person, place or specific moment
that makes you feel grateful.
Part 4- Your gratitude challenge
Create your gratitude journal

13. 12
Assignment 3: write a Thank You
note to yourself: for big items and
small things, for enjoying the last
walk, for taking the time to focus,
...
Assignment 4: find and
document 2 quotes about
gratitude: how do they relate to
you? To which situations?
Part 4- Your gratitude challenge
Create your gratitude journal

14. 13
Assignment 5: write down the 20
most wonderful things about you:
your strengths, what people like
you for, ...
Assignment 6: List 5 people in
your life who are difficult to get
along with. For each of those
people, write a list of 3-10 qualities
for which you’re grateful.
Part 4- Your gratitude challenge
Create your gratitude journal

15. 14
Assignment 7: write down and send
a Thank You note:
1. Best is hand-written
2. Address the recipient as Dear . . .
3. Open the letter by thanking for the
gift, hospitality or kindness offered
4. Then give some indication of you
enjoyed or used the gift
Part 4- Your gratitude challenge
Create your gratitude journal

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17. * wikipedia.com
* Seligman, M. E. P. (2002). Authentic Happiness: Using the New Positive
Psychology to Realize Your Potential for Lasting Fulfillment. New York, NY The
Free Press
* Emmons, Robert A., and Teresa T. Kneezel. "Giving Gratitude: Spiritual and
Religious Correlates of Gratitude." Journal of Psychology (2005)
* Watkins, P. C., Woodward, K., Stone, T., & Kolts, R. L. (2003). Gratitude and
happiness. Social Behavior and Personality
* McCullough, M. E., Tsang, J. & Emmons, R. A. (2004). Gratitude in
intermediate affective terrain: Links of grateful moods to individual differences
and daily emotional experience.Journal of Personality and Social Psychology
* Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness:
The architecture of sustainable change. Review of General Psychology,
* How Gratitude Can Change Your Life, www.thechangeblog.com/gratitude
* True Secret to Success: Gratitude | Inc.com, www.inc.com/.../gratitude-true-
secret-to-success.html
* The Power of Gratitude - Oprah.com www.oprah.com/spirit/The-Power-of-
Gratitude
Sources and References 15

18. Slide transcripts 16
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