We all have those days when our spirits need a little lift, and today, I’ve got a scientifically backed method to help.
I want you to grab a pen and paper and write a short letter to a friend or loved one. But not just any letter – make it a letter of appreciation. Tell them why you’re grateful for them or what they mean to you.
Here’s the fantastic part: According to behavioral science professor Nicholas Epley from the University of Chicago, this simple gesture will lift your spirits in just 12 minutes. And the effects aren’t just temporary – you’ll keep feeling good for up to a week!
The Science Behind the Smile
You might wonder, “John, how can writing a letter make such a big difference?” Well, it’s all about brain chemistry. When we share positive thoughts, it increases the production of our brain’s mood-boosting chemicals.
It’s like giving your brain a natural, happiness-inducing supplement!
But it’s more than just chemicals. When we express gratitude, we are reminded of the good in our lives. We shift our focus from what’s going wrong to what’s going right, and in doing so, we often realize that we’re more blessed than we thought.
Do this today:
1. Set aside 12 minutes (Netflix can wait).
2. Choose someone you appreciate – a friend, family member, mentor, or coworker.
3. Write them a heartfelt letter expressing your gratitude. Be specific about what you appreciate about them.
4. You don’t have to send the letter (although you certainly can if you want to spread the joy). The act of writing itself is what boosts your mood.
5. Notice how you feel immediately after writing, and pay attention to your mood over the next week.
A Moment of Reflection
It’s easy to get caught up in our to-do lists and worry about what’s ahead. But taking just a few minutes to appreciate the people in our lives can shift our perspective.
Remember, gratitude isn’t just a gift we give to others—it’s a gift we give ourselves. Recognizing and expressing the good in our lives opens us to more positivity and joy.
