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How Gratitude and Positive Emotions Help You Create Success

Updated on April 23, 2015
Feeling gratitude is its own success!
Feeling gratitude is its own success!

The Positive Power Of Gratitude Creates Positive Emotions and Lasting Success

"Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow." — Melody Beattie

A few years ago, I read about the “power of gratitude” in a magazine. The author suggested that, each evening before going to bed, we write down a half dozen things for which we were grateful. Cultivating an "attitude of gratitude," she said, would make us feel and sleep better.

Being a more than an occasional insomniac, I thought I’d give a try. I bought a notebook, titled it Gratitude Journal” and began cultivating gratefulness and thankfulness by recording the things that I appreciated about each day. I also began collecting gratitude quotes and poems, and recording them in my journal.

It worked! I felt better about my day. I felt relaxed, content, and fell asleep easier and slept longer. I was amazed that such a simple technique could produce such powerful results.

Love What You Have; Create What Matters Most!

About the same time as I was starting my gratitude journal, I re-read a book called How To Want What You Have: Discovering the Magic and Grandeur of Ordinary Existence, by Timothy Miller. In it, Miller, a Buddhist, and a Cognitive Behavioral Therapist, outlines ways to be happy with what you have—even as you strive to create what you most deeply want.

One of Miller’s primary suggestions is to cultivate his Buddhist "attitude of gratitude" is to practice Compassion, Attention, and Gratitude (CAG) throughout each day.

Compassion, means seeing others as you see yourself.

Attention means noticing, being mindful of each moment, and experiencing it fully.

Gratitude means giving thanks for the many blessings you have.

After my first reading of Miller’s book, I'd tried his approach enough to realize that practicing CAG created positive mental and spiritual effects. But, I didn’t practice it long enough or consistently enough for the skills to become habitual. I'd slowly slid back into my old ways and habits.

Back then, before I'd truly "grokked" the benefits of gratitude and appreciation, I had a tendency to grind my way through each day, getting stuff done, but complaining and griping about just about everything as I did.

I was too critical to be compassionate. I complained too much about what was wrong to pay attention to and notice what was right in the world. I “should” on myself, others, and the world for not being as I thought they ought to be. And, when you’re "full of should,” it’s very hard to give thanks. It's difficult to be compassionate, attentive, or grateful. Spiritual gratitude totally eludes you.

When I read Miller's book a second time, and started keeping a daily Gratitude Journal, my ability to practice Compassion, Attention, and Gratitude increased significantly. I was developing an gratitude attitude, and experiencing the positive power of giving thanks for what I had.

Gratitude As A Strength

My understanding and practice of gratitude increased even more when I took Martin Seligman’s Values-In-Action (VIA) Signature Strengths Survey. My VIA assessment showed that “gratitude and appreciation” was one of my five key strengths.

The theory behind the VIA approach states that the more we apply our Signature Strengths on a daily basis, the more authentically happy, optimistic, and successful and we are likely to become. The printout I received suggested that I practice noticing things that I appreciated throughout the day, and let myself feel grateful for them. This further reinforced the CAG practice I’d learned from Timothy Miller.

I redoubled my efforts to practice appreciation and gratitude. I made it a regular part of my day. I routinely practiced appreciating and being grateful for my health, for work I love to do, for the freedom to live in such a beautiful place, and for helpful neighbors. I’m grateful for friends who care about me. I’m grateful for the people who appreciate my writing, coaching, and teaching.

Embracing the 10,000 Delights

As part of my daily routine, especially on the numerous walks I take to break up my workdays, I also like to pay attention to what eastern philosophers call “ the 10,000 delights” of nature.

I appreciate the songs of birds. I appreciate blue sky and misty fog. I’m grateful for rain and for the sun that shines through the clouds at the end of rain. All around me, I find things to appreciate and to be grateful for.

I am lucky. I have a good base on which to practice awareness and appreciation of nature. For five years, I was senior trainer with the Institute for Earth Education. I taught workshops in Acclimatization, a sensory and conceptual approach to ecological understanding and practice. Many of the practices I shared with children and adults were sensory awareness exercises that helped them become keenly attuned to and in love with the natural world.

The simple act of holding, rubbing, smelling, slowly peeling, and consciously eating a fresh orange on a crisp summer morning while you wiggle your toes in the cool sand of a mountain lake could become an act of love. Doing such exercises in nature reminded me of William Blake’s famous lines, “To see a World in a Grain of Sand/And Heaven in a Wild Flower.” That’s appreciation!

Daily, I’m still delighted by and grateful for the smiles and laughter of children. When I recall the saying, “a child is God’s way of saying that the world should go on,” I’m filled with warmth, joy, hope, and a deep connection to a positive future.

I still use many of the practices I developed and taught during those years. Of course, such practices take time. To do them I had to learn to stop and take time to practice.


Another daily practice I cultivated is “stopping.”

On my way to the village each day at noon, I stop at a little bridge over a brook and let myself relax. I do a brief breathing and relaxation exercise to open and soften my heart, and put myself in an appreciative state.

Then I lean on the railing of the bridge and watch and listen appreciatively as the flowing water trills harmony with thrushes perched in the willows that draw sustenance from the stream. I let myself feel grateful for the intricate beauty and peacefulness of that little corner of the world—and for my place in it.

This small practice almost always has a huge impact on my day. No matter how crabby or negative I let myself get (usually because my writing is not going as I think it “should”), stopping on the bridge for a minute or two to appreciate and be grateful for what matters to me almost always shifts me from negative into positive emotions. The whole day, including my writing, goes better from then on out.

Practicing these simple acts of appreciation and gratitude has not only made it easier for me to love what I have. The positive energy generated by doing so makes it easier for me to create the results I truly want in all areas of my life.

Gratitude and Success

One benefit of gratitude is that it can make you more successful at whatever matters to you. When you are grateful and appreciative, you tend to get more of what you want in life and work. Why?

Because, largely, you get what you focus on. And when you pay attention to and give thanks for what you are grateful for, you focus on what you care about. Energy-robbing negativity fades away. In its place, you feel the highly energized sense of being focused on and part of what truly matters to you.

When you focus on what matters to you, and take action to support it, you're more likely to create the success you long for. You are also more likely to attract the kind and quality of support from others that you most need, when you need it.

“Gratitude is so important,” says Wes Hopper, author of The Astonishing Power of Gratitude, because it is powerfully attractive. Quoting Wallace Wattles, he says, “It connects us with the Source.” [Click the link to get the free ebook].

“You cannot exercise much power without gratitude because it is gratitude that keeps you connected with power. The creative power within us makes us into the image of that to which we give our attention. The grateful mind is constantly fixed upon the best, therefore it will receive the best.”

As we stretch, develop, and learn to live well on a healthy planet, we create ripples of positive emotions. And not just the pleasant, fleeting, surface emotions, but deeper, meaningful, life and world changing emotions such as love, compassion, contentment, and connection to meaning and Spirit.

Positive Emotions and Success In Life, Work, and … Whatever!

"Pleasant emotions like hope, inspiration, joy, and well-earned pride literally open us," says leading Positive Psychologist Barbara Fredrickson, in a recent article. "As the blinders of negativity fall away, we take in more of what surrounds us. We see both the forest and the trees."

Imbued with pleasant emotions, we appreciate the connections we have with others more than the divisions between us. This appreciation makes it easier to cooperate and work with others. It makes it easier to co-create successful results.

"But that's not the half of it," continues Fredrickson. "Positivity's mental openness fertilizes just the sort of creative and integrative thinking that hard-to-find solutions and compromises are made of. With the throng of problems facing (us), we sorely need this expansive thinking. In addition, when we think broadly we discover and build new skills, new alliances, and new resilience - which make us better prepared to handle future adversity."

During these difficult times being prepared to handle adversity is one of the most useful skill sets we can develop. Being able to shift gears, see the opportunities in crisis, and learn new skills and practices can make bad times good.

Even small amounts of positive emotions, if we experience them regularly, can help us develop our skills and strategies for coping with adversity, making us better off next season than we are today.

Fredrickson says her research shows that, "when we experience genuine, heartfelt positive emotions in a 3-to-1 ratio with negative emotions, we cross a psychological tipping point on the other side of which we function at our very best."

Functioning at our very best! From such a deep, solid foundation of skills and positivity, creating what matters most becomes easier. And although it becomes more challenging, life also gets more engaging, exciting, and fulfilling.

So, I keep adding to my Gratitude Journal each evening. I practice Miller's CAG exercises daily. I embrace the ten thousand delights, and I stop, and look for opportunities to be grateful, to appreciate what I have, even as I strive to create what I truly want.

I can't be sure that I'll succeed at all that I set my hand to, but I do know that since I've been practicing gratitude, appreciation, and generating positive emotions, life flows more easily and effectively. And success at what matters comes easier, and more often.


Bruce Elkin is the author of Simplicity and Success, THRIVE!, and The ABCs of Emotional Mastery. For more of his writing, please visit his HubPages profile.

His Holiness.
His Holiness.

Gratitude & Enlightenment!

"Every day, think as you wake up, today I am fortunate to be
alive, I have a precious human life, I am not going to waste it. 
I am going to use all my energies to develop myself, to expand
 my heart out to others; to achieve enlightenment for the benefit
 of all beings." 
-- The Dalai Lama  

Interview With Dr. Barbara Fredickson


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    • profile image

      Lou Hamilton 

      9 years ago

      You may also find this helpful:

      Creating Success in Daily Life- a journal for your every day accomplishments with inspiring writings and photographs

      Available from Amazon UK

    • Bruce Elkin profile imageAUTHOR

      Bruce Elkin 

      10 years ago from Victoria, BC Canada

      Thanks so much for your feedback and support. I'm delighted that you got something of value from my hub. I'm grateful you stopped by.


    • tdarby profile image


      10 years ago

      What a great hub. For the past year or so I have practiced being more grateful. I really appreciate the idea of a gratitude journal, what a wonderful way to not only remember but etch it down in a more permanent way. Thanks!

    • profile image

      Daniel Brenton 

      10 years ago

      This post was highlighted in the March 10 edition of "Gratitude Watch":

      Thank YOU for promoting the value of gratitude.

    • Bruce Elkin profile imageAUTHOR

      Bruce Elkin 

      10 years ago from Victoria, BC Canada

      Hi Shaun, THanks for your story. I can't help you, but perhaps someone else who sees it can. All the best!

    • profile image

      Shaun Best 

      10 years ago

      Dear Director:A positive attitude can do miracles. I've been practicing positive psychology since the early 1990’s (terminology: challenged vs. the terms in the legal disability environment, i.e., disabled, retarded, handicapped, etc., which are a negative educational self-fulfilling prophecy/fear factor) could you assist me as I try to get other universities in Arkansas on board with this positive/ethical/humane way of treating other humans. This disability environment of shame, disgrace, inferiority, hatred, etc., is one of the biggest economic ramifications of forced warehousing - humane potential. My own family (mothers side) tried to have me institutionalized, twice. My story is unique because being a cognitively challenged/optimistic individual vs. brain disabled, brain retarded, brain handicapped/pessimist individual. I’m viewed by many in society as a freak, mentally disabled, thus nothing I say makes valid sense. However, we know better, as the optimistic explanatory learning style promotes beneficial aspects of humanity, whereas the pessimistic explanatory learning style promotes reduced aspects. I'm the survivor of 35 known brain injuries, with the first being a coma of three months at age 12 in 1977. I've been able to re-enter the workforce as a substitute teacher. If my recovery can be utilized to activate, educate, initiate, motivate, stimulate, validate others on this path, please utilize my information. It was a miracle that happened on 12.24.77, I walked after waking from the three month coma. If I can work with you, please consider my request.I’ve a few web pages that officially document my beneficial contribution to society:,,, etc.Have An optimistic Day the Best Way: Positivism!!Shaun Best, Protector of the Natural StateChallenged Conquistadors, Inc.1110 Pine CircleSmackover, AR 71762(870)725-3612

    • Bruce Elkin profile imageAUTHOR

      Bruce Elkin 

      10 years ago from Victoria, BC Canada

      Shalini, thank you for your support and encouragement.

      And you, too, Amanda. My father used to remind me of the Oscar Wilde quote when I was young and would whine about something. It took a while, but I finally got the meaning, and it has stuck with me all these years.

      Thank you both! I appreciate your comments.

    • Amanda Severn profile image

      Amanda Severn 

      10 years ago from UK

      What great sentiments. We do have a beautiful world, and we just need to remind ourselves from time to time. I'm very fond of this quote from Oscar Wilde:

      'we are all of us lying in the gutter, but some of us are looking at the stars'

      Just because things look bleak from time to time, doesn't mean that we cannot appreciate the beauty outside our situation. Thanks for posting!

    • Shalini Kagal profile image

      Shalini Kagal 

      10 years ago from India

      Thank you for reminding us to feel grateful for the 1000 or more delights around us every single moment!

    • dineane profile image


      10 years ago from North Carolina

      Perfect Thanksgiving Day reading material :-)

    • RGraf profile image

      Rebecca Graf 

      10 years ago from Wisconsin

      A Journal for Gratitude is a great idea. I think that for Thanksgiving this year, I'm going to hand out notebooks and have everyone begin to keep one. They really need to focus on that (as well as me.)

      Thank you so much.

    • Tom Rubenoff profile image

      Tom rubenoff 

      10 years ago from United States

      Thank you for another uplifting hub. It is good to have these pointers to enjoying life.


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