30-Second Morning Stretch

A simple 30-second morning stretch will warm up your muscles and lubricate your joints.

This is like movement medicine after a long drive or commute or a lot of sitting at your desk.

If you hold your stretches for five to 10 seconds each as I do and use consistent, steady breathing during the hold -- you activate the parasympathetic nervous system. This calms your body and helps remove stress, making focus work easier.

As soon as I climb out of bed (I mean, the very first thing I do), I complete a 30-second stretch. Here are the basic steps:

a) Reach down and touch your toes. Hold for 10 seconds.

b) Slowly slide back up and rotate at the hips, left and right, for 10 seconds.

c) Lift your hands over your head, reaching for the ceiling for a couple of seconds, then lean right with your arms still stretched out, and then left. Do this for about 10 seconds.

Nothing has been simpler and more effective than 30-second stretch. If you make it routine, you'll find your body naturally charges your system with energy at the same time in the mornings.

Memory declines with age, but if you'd like to remember where you placed your keys well into your golden years, try implementing a 30-second daily eye exercise.

The goal is to get both sides of your brain to work together, achieved simply by moving your eyes side-to-side for 30 seconds before going about your day's activities.

Living from gratitude has the power to transform all areas of your life, so you get yourself into the HABIT of living with gratitude.

One of the ways that you can generate a field of gratitude each and every day, even when you wake up not feeling too grateful, is to incorporate a simple but powerful 30-second morning gratitude practice into your morning routine.

 30 Second Gratitude Practices to Foster Happiness in Your Life 

1. Appreciate the Small Things

Let every little positive aspect of life make an impression on you. Did you get a great parking place at the mall? Are you happy to wear your favorite outfit to work? These little things can add up to a great day when you let them.

2. Express Thanks

Practicing gratitude means thanking the people in your life for everything they do for you. Take 30 seconds to write a note or a text to a friend or loved one. You will brighten their day and perhaps spread the habit of gratitude to someone else.

3. Find Five Things to be Thankful For

Every day, take a few seconds to write down five things you are thankful for. They can be big things, like your beautiful children, or little things like the nice cup of tea you had that morning. Keep this list on hand so you can refer to it when you are feeling low. This will help you refocus your mind on gratitude.

4. Search for Silver Linings

This could be one of the more difficult gratitude tips. When something bad happens, try to turn it around and see the good. This one is hard to put into practice, but when you can master it, you’ll be a happier person. You may have been caught in the rain without an umbrella, but you saw a beautiful rainbow.

5. Be Grateful Intentionally

When you reflect on being grateful, think about why you want to change your attitude. What will your life be like if you focus on being grateful? What will it be like if you choose to stay negative? The answer will lead you toward a more grateful way of life.

6. Think about Yourself

Reflect on yourself and find five things you are grateful for. This is another difficult item for people who have self-esteem issues, depression, or anxiety. Even though it is difficult, it is worthwhile to examine yourself for positive qualities. These can be big or small. Perhaps you have a knack (gift, faculty) for being able to tell when a friend is upset. Maybe you like your brown eyes.

 

7. Think about the People Who Changed Your Life

 

8. Center Yourself 

What are you grateful for?

When we embrace thoughts of gratitude, we immediately shift our focus from the negative to the positive things in our lives.  

This is an insightful statement which perfectly describes the gift of gratitude. It's a gift that's given to all of us if we choose to accept it. 

"When you are grateful, fear disappears, and abundance appears."

The Neuroscience of Gratitude

Research has proven that our mental and physical well-being, job satisfaction, and overall happiness are positively impacted by focusing on what we're grateful for.

Gratitude is essential for a fulfilling life. 

Gratitude affects our brain and body. This educational article:  Neuroscience Behind Gratitude: How Does Cultivating Appreciation Affect Your Brain? When we express gratitude, the brain releases a surge of dopamine. That surge helps us feel good. It gives a natural high, creating good feelings that motivate us to repeat specific behaviors, including expressing gratitude even more.

When we feel good, we're more likely to spread positivity.

Another powerful effect of gratitude is that it can boost serotonin. Serotonin contributes to feelings of well-being, stabilizes our mood, and helps us feel more relaxed.

Given the benefits of gratitude for our brain and health, choosing to "amp up" daily gratitude makes sense.

1 Way To Have More Gratitude Every Day

Even when faced with challenge, One True You, LLC leadership and life coaching professionals are experiencing the difference the practice of gratitude makes.

There are countless ways to express gratitude. Here's 1 way to immediately experience the difference:

1. Begin With Mindful Breathing:  When we focus on our breathing we connect inward. Mindful breathing can help calm feelings of stress and anxiety. 

2. Express Gratitude by Writing Down 5-10 Things That You're Grateful For

When this simple practice becomes a daily habit, it helps us learn to appreciate and be grateful for each moment.

Studies have shown that over a period of weeks by following a gratitude practice, we start showing changed brain patterns that lead to greater empathy and happiness. 

When we consistently and repeatedly practice gratitude, we become more present and aware of what we have and appreciate in our lives.

A Harvard University study linked the act of being grateful with increased happiness. The study reported, “After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives." Harvard researchers believe that gratitude is a tool that can be cultivated and strengthened over time with practice. 

Cultivate an Attitude of Gratitude

As One True You, LLC celebrates six years of helping leaders experience more fulfilling lives, I share my heartfelt gratitude. Thank you to everyone who's placed their trust in our coaching relationship and has experienced amazing successful outcomes. The changes you've made in your lives serve as inspiration to those beginning their journeys. My wish to all:

"Believe in yourself, your unique talents and strengths, and may you always find gratitude in your life...each and every day."

About the Author: 

Deborah Petropoulos, is an Executive Coach specializing in Leadership Coaching and Life Coaching. She works with high-performing leaders in Global Pharmaceuticals and other industries who are experiencing mid-life challenges, workplace stress and burnout, considering a career change, or want to create a plan for retirement and what's next in life.