The world's most powerful 60 second habit

I am going to be very bold and say that I have here the most powerful habit you should start doing in 2013.

It cost nothing except 60 seconds of your time each morning and I want you to start doing it daily with me starting January 1st 2013.
The world’s most powerful 60 second habit!

  • Get a small notebook and within 30 minutes of waking each morning, write down just one thing you are grateful for.
  • Just one thing and it should not take longer than 60 seconds to write it.

Done. That’s all you have to do.

This one simple habit is worth more than bars of gold. I am very serious about that.

Universities around the world have studied the art of gratitude and scientifically proven its benefits as one of the surest ways to improve a persons sense of well being.

Here is one example from Dr. Robert Emmons of the University of California at Davis and Dr. Michael McCollough of Southern Methodist University in Dallas, Texas:

“The first group kept a diary of the events that occurred during the day… the second group recorded their unpleasant experiences, [and] the last group made a daily list of things for which they were grateful.”

The results of the study indicated that daily gratitude exercises resulted in higher reported levels of alertness, enthusiasm, determination, optimism and energy.

Additionally, the gratitude group experienced less depression and stress, was more likely to help others, exercised more regularly and made more progress toward personal goals.

According to the findings, people who feel grateful are also more likely to feel loved.

Wow…Isn’t it incredible to think you can tap into all that positivity through a simple habit done daily!

Each time you write one thing you are grateful for, imagine it like you are making a priceless deposit into your emotional bank account. Each time you take the time to be grateful, you are rewarding your future self.

So let’s start this habit together on January 1st and get 2013 off to a great start! 60 seconds a day is all it takes.

You can post your comments and progress on this blog post below

Some quick pointers before you begin:

-Get your small notebook ready this week and place it somewhere you will have easy access to it. Be sure it’s a really nice notebook so that it feels important and special to you.

-Don’t start until January 1st! Helps build suspense.

-If you struggle to come up with things each day to be grateful for, write these questions in at the back of notebook.

What am I truly grateful for in my life?
What relationships do I have that others don’t?
What do I take for granted?
What freedoms, unique abilities, and options do I have that others don’t?
What advantages have I been given in life?
Who has helped me recently?
What happened yesterday that I am grateful for?

Looking forward to hearing how you all get on. You can post your progress here



11 replies on “The world's most powerful 60 second habit

  • Polly Meyers

    Hi Barry,
    I’m always pleased to post your article on Twitter and our Facebook page. You give people great ideas to practice in their every day lives. We help people lay the calming nutritional base they need to practice your suggestions and make them stick.
    Thank you again.
    Love, Polly
    Break Free From Anxiety

  • Elizabeth

    Hi there,

    I’ve started this practice… it’s amazing what a lot of things come to mind when I think of what to be grateful for!! And it makes you aware of the nice things around you…

  • Paul

    Started doing this and so far so good,

    Last night was the first night I went for a walk in over three weeks so I felt really good. Looking forward to continuing this and seeing the benefits it can provide.

    Happy New Year

  • Thanesh Kumar

    Hi Barry, My name is Thanesh from Malaysia.Last month i purchased the Panic Away program when i was desperate for a solution for my Panic Attacks and GAD.

    I have started the gratitude exercise from January 1st 2013 and enjoy doing it everyday. The execise makes me feel good and i go through my day with the feeling of being blessed & protected by Divinity.


  • Barbara

    Thank you so much for this blog! I came across it while researching my panic attacks. It amazes me that you posted this about gratitude. I have been reading books on gratitude and the way they change our focus and emtional state. One person quoted in a book I’m reading now that it’s impossibe to be thankful and worried at the same time. They explain that gratitude makes you happier and lighter. I completely agree with your post and I plan on starting this myself! Better late than never, right? Thanks so much and have a great day!

  • Gail Martin

    What a fabulous idea this was. I had my notebook and pen on my bedside table waiting for January 1st. So far, I have written in it every day……7 days in a row. It does start the day off on the right foot: with gratitude.

    So glad that I am doing this and I intend to establish this as a positive habit in my life.

    Thank you for suggesting this.

  • Leng

    thanks so much. I will on this. I know your ideas will really help like he panic away. Thanks for this . this is a big help for us . Liza

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