- What am I grateful for, or who am I grateful to today? (Give at least three examples.)
- Who did I send an email to in my social support network thanking them or praising them for their efforts. (At least one per day.)
- Did I take time to meditate at my desk for at least two minutes today?
- What exercise did I do today? (This could be by playing sport, visiting the gym, doing yoga, riding my bike to work, or walking up and down three flights of stairs instead of taking the elevator.)
- What was the most meaningful experience of the last 24 hours? (Write at least a couple of paragraphs.)
Neuro-psychology experiments have shown that if people journal highlights from their day every day, then new pathways will be created through the brain. This allows these daily highlights to be automatically generated from then on, resulting in long term benefits such as less symptoms of stress with greater mental health and happiness. After completing various versions of this exercise several times on this blog, I am now taking on a new exercise by answering five simple questions each day.
30/06/2012
A new beginning!
Starting tomorrow (Sunday 1st July 2012), I am going to answer the following five questions every day on this blog for the whole month of July:
15/03/2012
Day 24 - Wed 14 Mar 2012
The highlight of my day was chatting to my boys on Skype this evening.
I am grateful to have the opportunity to travel to exotic locations.
I would like to acknowledge myself for:
1) Exercising in the swimming pool twice today.
2) Walking back to my hotel alone through the dark streets after dinner.
3) Waiting up to chat to the boys tonight when I was really tired.
I am grateful to have the opportunity to travel to exotic locations.
I would like to acknowledge myself for:
1) Exercising in the swimming pool twice today.
2) Walking back to my hotel alone through the dark streets after dinner.
3) Waiting up to chat to the boys tonight when I was really tired.
14/03/2012
Day 23 - Tue 13 Mar 2012
The highlight of my day was chatting in Spanish with a girl at the airport for about 20 mins.
I am grateful to the Copa airline staff for getting me a vegetarian meal out of business class.
I would like to acknowledge myself for:
1) Going for a swim. It was the first bit of aerobic exercise I have had since kayaking.
2) Chatting with the bus driver in Spanish all the way from the airport to the city.
3) Working out a time that I can chat to the boys on Skype tonight.
I am grateful to the Copa airline staff for getting me a vegetarian meal out of business class.
I would like to acknowledge myself for:
1) Going for a swim. It was the first bit of aerobic exercise I have had since kayaking.
2) Chatting with the bus driver in Spanish all the way from the airport to the city.
3) Working out a time that I can chat to the boys on Skype tonight.
13/03/2012
Day 22 - Mon 12 Mar 2012
The highlight of my day was dining at a Peruvian restaurant in Santiago.
I am grateful for receiving a wake-up call this morning, as my alarm did not go off.
I would like to acknowledge myself for:
1) Getting out of the hotel and into a taxi on time this morning.
2) Working out how to post a box home rather than paying for an over-priced locker.
3) Taking the Metro rather than a taxi to the hostel.
I am grateful for receiving a wake-up call this morning, as my alarm did not go off.
I would like to acknowledge myself for:
1) Getting out of the hotel and into a taxi on time this morning.
2) Working out how to post a box home rather than paying for an over-priced locker.
3) Taking the Metro rather than a taxi to the hostel.
12/03/2012
Day 21 - Sun 11 Mar 2012
The highlight of my day was also the highlight of my holiday so far: attending the amazing football match between Boca Juniors and Independiente.
I am grateful to the receptionist at my hotel for getting me a ticket to the game.
I would like to acknowledge myself for:
1) Taking a room in this hotel and not staying at the awful backpackers.
2) Walking all the way back into town from the football match.
3) Eating healthy food and not drinking beer after the game.
11/03/2012
Day 20 - Sat 10 Mar 2012
The highlight of my day was re-acquainting myself with the back streets of Buenos Aires.
I am grateful for the good Internet connection at my hostel.
I would like to acknowledge myself for:
1) Asking the Dutchies if I could share a cab with them to the airport.
2) Demanding a vegetarian meal at the airport when I found out my order for one had failed again.
3) Booking my Buenos Aires accommodation in advance, and not leaving until the last minute.
Day 19 - Fri 9 Mar 2012
The highlight of my day was watching a game of football on the TV in the Dublin pub while eating one of their pizzas.
I am grateful for the good Internet connection at my hostel.
I would like to acknowledge myself for:
1) Speaking to the customs guy at the post office rather than joining the long queue.
2) Paying the extra for a single room when I really need to catch up on sleep.
3) Inviting girl in reception to join me for dinner.
Day 18 - Thu 8 Mar 2012
The highlight of my day was the drinking session in the Dublin pub.
I am grateful for the hot water in the sauna shower this morning.
I would like to acknowledge myself for:
1) Getting up early to view Cape Horn as we approached it.
2) Going out for the evening without any of the other passengers.
3) Speaking in Spanish to lots of people at the pub.
Day 17 - Wed 7 Mar 2012
The highlight of my day was reading the Guardian sports pages.
I am grateful for the calm crossing of the Drake Passage.
I would like to acknowledge myself for:
1) Skipping breakfast.
2) Eating only a small lunch.
3) Spending most of the day resting in bed rather than socialising.
Day 16 - Tue 6 Mar 2012
The highlight of my day was swimming in the Antarctic Ocean.
I am grateful to the guy who took a photo of me swimming.
I would like to acknowledge myself for:
1) Having a rest instead of kayaking again after lunch.
2) Skipping dinner after eating a big breakfast and lunch.
3) Remembering to do this journal everyday.
Day 15 - Mon 5 Mar 2012
The highlight of my day was speaking with Leanne and the boys.
I am grateful to the chef for making such great food.
I would like to acknowledge myself for:
1) Putting my hand up for kayaking despite the bad weather.
2) Eating a moderate amount of food at the buffet.
3) Going to the ship's bar to socialize after dinner.
Day 14 - Sun 4 Mar 2012
The highlight of my day was the afternoon zodiac trip to land.
I am grateful to the purser for helping me to use the satellite phone every day.
I would like to acknowledge myself for:
1) Not going out on the zodiac ride in the wind and rain this morning.
2) Trying to call home every day.
3) Self-reflection regarding my interaction with others on the boat.
Day 13 - Sat 3 Mar 2012
The highlight of my day was visiting the bridge at night, seeing the spotlights checking for icebergs.
I am grateful for having the opportunity to sleep and rest in bed during the day, while I have been ill.
I would like to acknowledge myself for:
1) Getting dressed out in the corridor, so as not to wake my roommate.
2) Trying to phone home again even though I could not get through.
3) Answering emails even though I haven't felt like going online.
Day 12 - Fri 2 Mar 2012
The highlight of my day was the sauna and hot shower before breakfast.
I am grateful to the ship's doctor for taking the time to see me.
I would like to acknowledge myself for:
1) Letting my roommate have a lie-in by showering downstairs.
2) Staying in bed when I really wanted to socialise upstairs.
3) Not taking zodiac trip because I was feeling dizzy.
Day 11 - Thu 1 Mar 2012
The highlight of my day was kayaking with the whales.
I am grateful to Phil for helping me to improve my kayaking stroke.
I would like to acknowledge myself for:
1) Getting up early to go to the gym before breakfast.
2) Taking coaching from Phil without making it mean anything.
3) Skipping dinner tonight after eating a really big lunch.
Day 11 - Thu 1 Mar 2012
The highlight of my day was kayaking with the whales.
I am grateful to Phil for helping me to improve my kayaking stroke.
I would like to acknowledge myself for:
1) Getting up early to go to the gym before breakfast.
2) Taking coaching from Phil without making it mean anything.
3) Skipping dinner tonight after eating a really big lunch.
Day 10 - Wed 29 Feb 2012
The highlight of my day was sliding down the snow slope like a penguin.
I am grateful for the friendship shown by my fellow passengers.
I would like to acknowledge myself for:
1) Being the first to slide down the snow slope.
2) Offering to take photos for others.
3) Having an early night and not going to the bar.
Day 9 - Tue 28 Feb 2012
The highlight of my day was setting foot on Antarctica for the first time.
I am grateful for being invited to join a darts game in the bar.
I would like to acknowledge myself for:
1) Getting up early to go to the gym before breakfast.
2) Swapping to sit at the front of the zodiac hence getting really wet.
3) Getting up in the night during the storm to save objects from falling.
Day 8 - Mon 27 Feb 2012
The highlight of my day was sitting out on the back deck chatting with Lorrie about football.
I am grateful for having a quiet roommate.
I would like to acknowledge myself for:
1) Making the effort to go to the gym.
2) Breaking away from my clique of friends to have dinner with Dan's friends.
3) Skipping lunch after such a big breakfast.
Day 7 - Sun 26 Feb 2012
The highlight of my day was sailing out of Ushuaia harbour on the cruise.
I am grateful for having a quiet roommate.
I would like to acknowledge myself for:
1) Making a powerful request for a change of roommate.
2) Having an early night to catch up on missed sleep.
3) Enrolling the girls to come to a pub with me to watch the League Cup Final.
26/02/2012
Day 6 - Sat 25 Feb 2012
The highlight of my day was meeting some of the people who will be on my cruise.
I am grateful for the advice I got about renting cold weather clothing from the clothing store.
I would like to be acknowledged for:
1) Working out how to transfer extra money onto my Travelex Mastercard.
2) Looking after my health by taking a nap this afternoon when I really needed one.
3) Getting in touch with the shop owner by phone when the clothing hire shop closed early.
I am grateful for the advice I got about renting cold weather clothing from the clothing store.
I would like to be acknowledged for:
1) Working out how to transfer extra money onto my Travelex Mastercard.
2) Looking after my health by taking a nap this afternoon when I really needed one.
3) Getting in touch with the shop owner by phone when the clothing hire shop closed early.
Day 5 - Fri 24 Feb 2012
The highlight of my day was the evening I spent in the Dublin pub in Ushuaia.
I am grateful for the weather being not as cold as I thought it would be.
I would like to be acknowledged for:
1) Walking up to strangers in the pub and starting a conversation that lasted several hours.
2) Not making it mean anything that the vegetarian food I ordered on both flights didn't appear.
3) Waking up early to Skype the boys before 6 am for the last couple of days.
I am grateful for the weather being not as cold as I thought it would be.
I would like to be acknowledged for:
1) Walking up to strangers in the pub and starting a conversation that lasted several hours.
2) Not making it mean anything that the vegetarian food I ordered on both flights didn't appear.
3) Waking up early to Skype the boys before 6 am for the last couple of days.
24/02/2012
Day 4 - Thu 23 Feb 2012
The highlight of my day was taking in the view from the Brazilian side of the falls. Spectacular!
I am grateful to Argentinian guy for translating the bus driver's talk for me on the drive past the dam.
I would like to acknowledge myself for:
1) Making friends with and helping the two Australian girls on my tour.
2) Exploring the dodgy back streets of Ciudad del Este alone and without fear.
3) Giving the Paraguayan guy some money for showing me around.
I am grateful to Argentinian guy for translating the bus driver's talk for me on the drive past the dam.
I would like to acknowledge myself for:
1) Making friends with and helping the two Australian girls on my tour.
2) Exploring the dodgy back streets of Ciudad del Este alone and without fear.
3) Giving the Paraguayan guy some money for showing me around.
22/02/2012
Day 3 - Wed 22 Feb 2012
The highlight of my day was the quad bike riding through the jungle. It was amazing!
I am grateful to be staying in a secure and friendly backpackers.
I would like to acknowledge myself for:
1) Making conversation in Spanish with the Argentinian guy and his girlfriend in the jeep.
2) Getting up early and going for a swim before breakfast.
3) Going into town for a meal and a drink with Boyd when I was really tired.
I am grateful to be staying in a secure and friendly backpackers.
I would like to acknowledge myself for:
1) Making conversation in Spanish with the Argentinian guy and his girlfriend in the jeep.
2) Getting up early and going for a swim before breakfast.
3) Going into town for a meal and a drink with Boyd when I was really tired.
Day 2 - Tue 21 Feb 2012
The highlight of my day was the tour of the Boca Juniors Stadium.
I am grateful to be staying in a secure and friendly backpackers.
I would like to acknowledge myself for:
1) Getting organised and arriving at the ferry early - not at the last minute.
2) Taking a local bus into the rough area of La Boca.
3) Getting to the airport for my flight north early - with more than an hour to spare.
I am grateful to be staying in a secure and friendly backpackers.
I would like to acknowledge myself for:
1) Getting organised and arriving at the ferry early - not at the last minute.
2) Taking a local bus into the rough area of La Boca.
3) Getting to the airport for my flight north early - with more than an hour to spare.
21/02/2012
Day 1 - Mon 20 Feb 2012
After 38 days of doing the gratitude exercise, it is no longer a struggle, so a new pathway should be present through my brain! Now that I have just arrived in South America, I am going to set myself a new task:
One highlight of my day, plus one gratitude, and then three things I wish to acknowledge myself for.
The highlight of my day was the lunch hour I spent in a little back-street cafe off the beaten track in Buenos Aires.
I am grateful for that I was able to find a hotel in Colonia, Uruguay when all seemed to be fully booked due to the long weekend here.
I would like to acknowledge myself for:
1) Keeping going when it seemed that I would never find a hotel with a vacancy.
2) Not eating lunch at one of the tourist places, but looking until I found something more authentic.
3) Organising myself to get across the river to Uruguay when it seemed impossible at first.
One highlight of my day, plus one gratitude, and then three things I wish to acknowledge myself for.
The highlight of my day was the lunch hour I spent in a little back-street cafe off the beaten track in Buenos Aires.
I am grateful for that I was able to find a hotel in Colonia, Uruguay when all seemed to be fully booked due to the long weekend here.
I would like to acknowledge myself for:
1) Keeping going when it seemed that I would never find a hotel with a vacancy.
2) Not eating lunch at one of the tourist places, but looking until I found something more authentic.
3) Organising myself to get across the river to Uruguay when it seemed impossible at first.
19/02/2012
Day 38 - Sun 19 Feb 2012
The highlight of my day was my breakfast meeting with Rick this morning.
1) I am grateful to Bernd for buying my motorbike - one less thing to worry about.
2) I am grateful to Bernd for lending me his car this evening as it poured with rain.
3) I am grateful to Alan for allowing me to room captain for him this evening.
1) I am grateful to Bernd for buying my motorbike - one less thing to worry about.
2) I am grateful to Bernd for lending me his car this evening as it poured with rain.
3) I am grateful to Alan for allowing me to room captain for him this evening.
Day 37 - Sat 18 Feb 2012
The highlight of my day was my telling a bedtime story to Bernd's girls.
1) I am grateful for the wonderful listening that I get from my coach.
2) I am grateful for the opportunity of having an early night.
3) I am grateful to Marie for cooking a wonderful dinner for me.
1) I am grateful for the wonderful listening that I get from my coach.
2) I am grateful for the opportunity of having an early night.
3) I am grateful to Marie for cooking a wonderful dinner for me.
18/02/2012
Day 36 - Fri 17 Feb 2012
The highlight of my day was the kayaking trip that I took around the lake followed by a wet exit.
1) I am grateful to my solicitor for working to my deadlines.
2) I am grateful that the rain wasn't too heavy on my trip to Sydney.
3) I am grateful to Mick for allowing me to sleep at his house.
Day 35 - Thu 16 Feb 2012
The highlight of today was undoubtedly the last class of my SELP course and the talk I gave at the end.
1) I am grateful for the ability to be grateful!
2) I am grateful to the course leader Terese for all she has helped me with through my course.
3) I am grateful to all my classmates for their acknowledgements of my transformation.
1) I am grateful for the ability to be grateful!
2) I am grateful to the course leader Terese for all she has helped me with through my course.
3) I am grateful to all my classmates for their acknowledgements of my transformation.
15/02/2012
Day 34 - Wed 15 Feb 2012
The highlight of my day was collecting my passport and visa from the Cuban Embassy without any hiccups.
1) I am grateful for the free access I have to doctors at my university.
2) I am grateful to Jessie for looking after Charlie all day today, as he was coughing and sneezing.
3) I am grateful for the state of my mental health and for my positive attitude to life.
1) I am grateful for the free access I have to doctors at my university.
2) I am grateful to Jessie for looking after Charlie all day today, as he was coughing and sneezing.
3) I am grateful for the state of my mental health and for my positive attitude to life.
14/02/2012
Day 33 - Tue 14 Feb 2012
The highlight of my day was going for a motorbike ride with both the boys. It has been ages since I have done that!
1) I am grateful to Leanne for being so co-operative in negotiations.
2) I am grateful to my solicitor for getting everything done on time.
3) I am grateful to Jessie for looking after the boys whenever I go out.
1) I am grateful to Leanne for being so co-operative in negotiations.
2) I am grateful to my solicitor for getting everything done on time.
3) I am grateful to Jessie for looking after the boys whenever I go out.
Day 32 - Mon 13 Feb 2012
The highlight of my day was drinking beer at the pub with my soccer buddies. It was only the second time that I had drunk beer since the start of the year and the start of my diet.
1) I am grateful to my ANU counsellor for his advice over the last five years.
2) I am grateful to my SELP coach for her amazing coaching and her stand for me.
3) I am grateful to Bernd and Marie for allowing me to stay at their place so many times.
1) I am grateful to my ANU counsellor for his advice over the last five years.
2) I am grateful to my SELP coach for her amazing coaching and her stand for me.
3) I am grateful to Bernd and Marie for allowing me to stay at their place so many times.
12/02/2012
Day 31 - Sun 12 Feb 2012
The highlight of today was organising the games for Oscar at his birthday party at the oval.
1) I am grateful for the chance I have to go and see the penguins, whales and seals at Antarctica.
2) I am grateful to Leanne for doing such a great job with Oscar's party today.
3) I am grateful to Jessie for looking after Charlie while he was sick today.
1) I am grateful for the chance I have to go and see the penguins, whales and seals at Antarctica.
2) I am grateful to Leanne for doing such a great job with Oscar's party today.
3) I am grateful to Jessie for looking after Charlie while he was sick today.
11/02/2012
Day 30 - Sat 11 Feb 2012
The highlight of my day was taking Oscar kayaking out to the island on Lake Burley-Griffith.
1) I am grateful for having this great office space at ANU to work on my thesis.
2) I am grateful for for being able to borrow the Learn Spanish CDs from the local library.
3) I am grateful for being able to borrow the amazing Antarctica book from the library.
1) I am grateful for having this great office space at ANU to work on my thesis.
2) I am grateful for for being able to borrow the Learn Spanish CDs from the local library.
3) I am grateful for being able to borrow the amazing Antarctica book from the library.
Day 29 - Fri 10 Feb 2012
The highlights of my day were playing lunchtime soccer and receiving a Chinese massage after work.
1) I am grateful that my car is so reliable and comfortable to drive.
2) I am grateful that my wife and I are able to negotiate well together.
3) I am grateful for having such a comfortable bed.
1) I am grateful that my car is so reliable and comfortable to drive.
2) I am grateful that my wife and I are able to negotiate well together.
3) I am grateful for having such a comfortable bed.
10/02/2012
Day 28 - Thu 9 Feb 2012
The highlight of my day was of course the car ride up to Sydney on my way to SELP.
1) I am grateful for to Therese for her commitment to running the SELP course.
2) I am grateful to Vanessa for running through the seven steps with me tonight.
3) I am grateful to Leanne for being reasonable in her negotiations with me.
1) I am grateful for to Therese for her commitment to running the SELP course.
2) I am grateful to Vanessa for running through the seven steps with me tonight.
3) I am grateful to Leanne for being reasonable in her negotiations with me.
09/02/2012
Day 27 - Wed 8 Feb 2012
The highlight of my day today was doing the seven steps with Leanne, and our discussion that followed.
1) I am grateful for the courage that I gained to keep going with Leanne after our dinner.
2) I am grateful to the lady at the embassy for accepting my visa application even though I did not have my travel insurance docs.
3) I am grateful to John for helping Leanne and I with our decision making processes.
1) I am grateful for the courage that I gained to keep going with Leanne after our dinner.
2) I am grateful to the lady at the embassy for accepting my visa application even though I did not have my travel insurance docs.
3) I am grateful to John for helping Leanne and I with our decision making processes.
08/02/2012
Day 26 - Tue 7 Feb 2012
The highlight of my day was spending a couple of hours with an old friend of mine, who I hadn't seen since she moved to Melbourne.
1) I am grateful that I am getting back in touch with old friends.
2) I am grateful that I am able to fit everything into my life and have it all!
3) I am grateful to Jahne and Tim for helping me to see possibility, where others could only see no possibility.
1) I am grateful that I am getting back in touch with old friends.
2) I am grateful that I am able to fit everything into my life and have it all!
3) I am grateful to Jahne and Tim for helping me to see possibility, where others could only see no possibility.
07/02/2012
Day 25 - Mon 6 Feb 2012
The highlight of my day was the constructive chat that Leanne and I had in the evening.
1) Grateful to Michael for recommending John the counsellor to me.
2) I am grateful to Andy for inviting me over to house to watch the English soccer games.
3) I am grateful to me for listening to my body and having an early night last night.
1) Grateful to Michael for recommending John the counsellor to me.
2) I am grateful to Andy for inviting me over to house to watch the English soccer games.
3) I am grateful to me for listening to my body and having an early night last night.
05/02/2012
Day 24 - Sun 5 Feb 2012
The highlight of my day was watching the boys swimming this morning. Charlie swam two widths of the pool and Oscar swam two lengths, both twice as far as they managed the previous day. And also the great bike ride that we had this morning from Kioloa to Bawley Shops and back.
1) I am really grateful to Jessie for looking after the boys this afternoon, so that I could go to Uni.
2) I am grateful to Leanne for her support and improved communication recently.
3) I am grateful that my car didn't run out of fuel before I got to a petrol station yesterday!
1) I am really grateful to Jessie for looking after the boys this afternoon, so that I could go to Uni.
2) I am grateful to Leanne for her support and improved communication recently.
3) I am grateful that my car didn't run out of fuel before I got to a petrol station yesterday!
Day 23 - Sat 4 Feb 2012
The highlight of my day was the couple of hours spent on the beach with my boys at Kioloa.
1) I am grateful for the great weather that we had while camping this weekend.
2) I am grateful to Oscar for all of the help he gave me with the tent, etc.
3) I am grateful Kaz for the inspiring chat we had on the phone last night.
1) I am grateful for the great weather that we had while camping this weekend.
2) I am grateful to Oscar for all of the help he gave me with the tent, etc.
3) I am grateful Kaz for the inspiring chat we had on the phone last night.
04/02/2012
Day 22 - Fri 3 Feb 2012
The highlight of my day was buying some new moleskin trousers to take on my travels.
1) I am grateful that my chiropractor could see me and treat my injured hip at short notice.
2) I am grateful that I have the energy to stay up late and work on my thesis.
3) I am grateful that the weather will be sunny on Saturday so I can take the boys camping.
1) I am grateful that my chiropractor could see me and treat my injured hip at short notice.
2) I am grateful that I have the energy to stay up late and work on my thesis.
3) I am grateful that the weather will be sunny on Saturday so I can take the boys camping.
03/02/2012
Day 21 - Thu 2 Feb 2012
The highlight of my day was the amazing car trip back from Sydney, when I helped both of my friends to clarify exactly what their 'act' is.
1) I am grateful to Michael for driving me up to Sydney for each class.
2) I am grateful to everyone in my class for sharing, which allows me to learn from them.
3) I am grateful to the Universe for allowing me the financial freedom that I have.
1) I am grateful to Michael for driving me up to Sydney for each class.
2) I am grateful to everyone in my class for sharing, which allows me to learn from them.
3) I am grateful to the Universe for allowing me the financial freedom that I have.
01/02/2012
Day 20 - Wed 1 Feb 2012
Today's highlight was kayaking out on the Lake Burley-Griffith with Charlie.
1) I am grateful to John for organising the lunchtime soccer three times a week.
2) I am grateful to Charlie for being such a good boy when watching me play soccer today.
3) I am grateful for the weather holding up today for our kayaking adventure.
Day 19 - Tue 31 Jan 2012
The highlight of my day was playing soccer this evening on the astroturf.
1) I am grateful to the doctor and nurse for giving me the inoculations today.
2) I am grateful to my teammates for being such good teammates!
3) I am grateful to Simon for listening to me when I needed to share something.
1) I am grateful to the doctor and nurse for giving me the inoculations today.
2) I am grateful to my teammates for being such good teammates!
3) I am grateful to Simon for listening to me when I needed to share something.
30/01/2012
Day 18 - Mon 30 Jan 2012
The highlight of my day was taking my boys on a bike ride around the lake in Gungahlin, which they always really enjoy doing.
1) I am grateful that the communication with my wife seems to be improving.
2) I am grateful that my son was able to enjoy his birthday celebrations with all of us together.
3) I am grateful that I am able to borrow such good books from the library.
1) I am grateful that the communication with my wife seems to be improving.
2) I am grateful that my son was able to enjoy his birthday celebrations with all of us together.
3) I am grateful that I am able to borrow such good books from the library.
Day 17 - Sun 29 Jan 2012
The highlight of my day was sleeping in until 11 am, which I was able to do because my wife and children were in Sydney!
1) I am grateful to live in such a beautiful village and be only half an hour from the city.
2) I am grateful for having an office at ANU where I can go and work on my thesis in peace.
3) I am grateful that my focus has improved and that I am flying along with my thesis.
1) I am grateful to live in such a beautiful village and be only half an hour from the city.
2) I am grateful for having an office at ANU where I can go and work on my thesis in peace.
3) I am grateful that my focus has improved and that I am flying along with my thesis.
29/01/2012
Day 16 - Sat 28 Jan 2012
The highlight of my day was discovering that self acknowledge is at the root of so many of blocks. When I have finished my gratitude journal, I am going to do a self acknowledgement one!
1) I am grateful to my coach for being a stand for me.
2) I am grateful for being blessed with such great classmates on my course.
3) I am grateful that I made it home safely, as I was getting very tired while driving.
1) I am grateful to my coach for being a stand for me.
2) I am grateful for being blessed with such great classmates on my course.
3) I am grateful that I made it home safely, as I was getting very tired while driving.
Day 15 - Fri 27 Jan 2012
The highlight of my day was the drive up the coast with my friend Vanessa, great company, great conversations!
1) I was grateful for having Vanessa in the car to keep me awake during my long drive.
2) I am grateful to my friends for letting me stay at their house overnight in Sydney.
3) I am grateful to all the staff at Kioloa for making my stay there so wonderful.
1) I was grateful for having Vanessa in the car to keep me awake during my long drive.
2) I am grateful to my friends for letting me stay at their house overnight in Sydney.
3) I am grateful to all the staff at Kioloa for making my stay there so wonderful.
27/01/2012
Day 14 - Thu 26 Jan 2012
The highlights of my day today were riding my bike down to the beach and getting so much done on my thesis.
1) I am grateful for the amazing peace and quiet that I experience when I come here.
2) I am grateful for being able to speak to my boys on Skype every day while I am away.
3) I am grateful for the internet! It makes my research so much easier.
1) I am grateful for the amazing peace and quiet that I experience when I come here.
2) I am grateful for being able to speak to my boys on Skype every day while I am away.
3) I am grateful for the internet! It makes my research so much easier.
25/01/2012
Day 13 - Wed 25 Jan 2012
The highlight of my day today was the yoga class I took. My body was feeling very tight all over, so I knew 90 mins of stretching would help and it did!
1) I am grateful for the cool weather today, it's always easier to work when it is not so hot.
2) I am grateful for the peace and quiet I experience here. It is a truly amazing place!
3) I am grateful to the yoga teacher for holding a class just when I needed one.
1) I am grateful for the cool weather today, it's always easier to work when it is not so hot.
2) I am grateful for the peace and quiet I experience here. It is a truly amazing place!
3) I am grateful to the yoga teacher for holding a class just when I needed one.
Day 12 - Tue 24 Jan 2012
What a great day! Three really successful meetings followed by wonderful progress on my thesis, and then the highlight of my day: my first game of football in several months, which we won 4-3
1) I am grateful for still being able to play competitive football at my age.
2) I am grateful to Kaz for being my buddy.
3) I am grateful to John, for all of the great advice he gives me about my PhD.
1) I am grateful for still being able to play competitive football at my age.
2) I am grateful to Kaz for being my buddy.
3) I am grateful to John, for all of the great advice he gives me about my PhD.
23/01/2012
Day 11 - Mon 23 Jan 2012
1) I am grateful to the staff at Landmark for all of the support they have given me.
2) I am grateful to the gardeners, who look after our garden so well.
3) I am grateful to Leanne for keeping our house clean and tidy.
The highlight of my day was my meeting with my PhD supervisor, who approved all of the recent changes I had made.
2) I am grateful to the gardeners, who look after our garden so well.
3) I am grateful to Leanne for keeping our house clean and tidy.
The highlight of my day was my meeting with my PhD supervisor, who approved all of the recent changes I had made.
Day 10 - Sun 22 Jan 2012
1) I am grateful that I can watch English soccer games on the internet.
2) I am grateful for all of the help that I got from Narelle on the ILP course.
3) I am grateful to Michael for giving me lots of lifts to Sydney to do the SELP course.
Highlight of my day was watching the Man. City - Spurs game this evening. Five goals, some brilliant football. Well worth staying up for.
2) I am grateful for all of the help that I got from Narelle on the ILP course.
3) I am grateful to Michael for giving me lots of lifts to Sydney to do the SELP course.
Highlight of my day was watching the Man. City - Spurs game this evening. Five goals, some brilliant football. Well worth staying up for.
Day 9 - Sat 21 Jan 2012
1) I am grateful for my boss for allowing me to have this time off.
2) I am grateful for having my mountain bike with me to go riding on.
3) I am grateful that I have the opportunity to go to Antarctica.
My bike ride was brilliant again. Just what I needed - it completely cleared my head, which was starting to get heavy from conflicting ideas I was having about the introduction chapter of my thesis.
2) I am grateful for having my mountain bike with me to go riding on.
3) I am grateful that I have the opportunity to go to Antarctica.
My bike ride was brilliant again. Just what I needed - it completely cleared my head, which was starting to get heavy from conflicting ideas I was having about the introduction chapter of my thesis.
21/01/2012
Day 8 - Fri 20 Jan 2012
1) I am grateful to Anja for how well she is looking after Jonathan.
2) I am grateful for the peace and quiet around her that enables me to write.
3) I am grateful that Antarctica has not melted yet!
The highlight of my day was making it to the top of the mountain on my bike, down to the village and back here with only one rest stop. I can feel my body starting to tone from cycling every day.
2) I am grateful for the peace and quiet around her that enables me to write.
3) I am grateful that Antarctica has not melted yet!
The highlight of my day was making it to the top of the mountain on my bike, down to the village and back here with only one rest stop. I can feel my body starting to tone from cycling every day.
20/01/2012
Day 7 - Thu 19 Jan 2012
1) I am grateful for having such a reliable car.
2) I am grateful for having such an understanding wife.
3) I am grateful to the staff here for allowing me to stay another week.
The highlight of today was spending several hours listening to my Spanish lessons in the car on the way to and from Sydney. And of course my SELP class, in which I realised how much effective action I am taking in all areas of my life at present.
2) I am grateful for having such an understanding wife.
3) I am grateful to the staff here for allowing me to stay another week.
The highlight of today was spending several hours listening to my Spanish lessons in the car on the way to and from Sydney. And of course my SELP class, in which I realised how much effective action I am taking in all areas of my life at present.
19/01/2012
Day 6 - Wed 18 Jan 2012
1) I am grateful that my back has recovered from the injury last year.
2) I am grateful for my friends allowing me to stay at their house in Sydney.
3) I am grateful for being able to cook great meals for myself.
The highlight of my day was the bike ride up the mountain through the forest. I felt a real sense of achievement after having not made it to the top yesterday.
2) I am grateful for my friends allowing me to stay at their house in Sydney.
3) I am grateful for being able to cook great meals for myself.
The highlight of my day was the bike ride up the mountain through the forest. I felt a real sense of achievement after having not made it to the top yesterday.
17/01/2012
Day 5 - Tue 17 Jan 2012
1) I am grateful to have such great house.
2) I am grateful to have such a cool travel agent, who is helping me sort out all of the details for my trip.
3) I am grateful to have a great relationship with my son in Europe.
The highlight of my day was taking a bike ride up a mountain. I only got half way and was too tired to continue, so came back down. I will try again tomorrow and see how far up I can get then.
2) I am grateful to have such a cool travel agent, who is helping me sort out all of the details for my trip.
3) I am grateful to have a great relationship with my son in Europe.
The highlight of my day was taking a bike ride up a mountain. I only got half way and was too tired to continue, so came back down. I will try again tomorrow and see how far up I can get then.
Day 4 - Mon 16 Jan 2012
A friend recommended the following website to me where you can do a free happiness test: http://www.authentichappiness.sas.upenn.edu/Default.aspx
I will check my score again at the end of my 21 days of gratitude!
1) I am grateful to have such great PhD supervisors to advise me with my thesis.
2) I am grateful to have an iPad.
3) I am grateful to have both my parents still alive and available for me to chat with.
The highlight of my day was getting lots done on my thesis. I worked solidly on it until about 2 am! Another highlight was the bike ride I took down to the beach and back. It was good to do some real exercise after not being able to play soccer for so long because of my back injury.
I will check my score again at the end of my 21 days of gratitude!
1) I am grateful to have such great PhD supervisors to advise me with my thesis.
2) I am grateful to have an iPad.
3) I am grateful to have both my parents still alive and available for me to chat with.
The highlight of my day was getting lots done on my thesis. I worked solidly on it until about 2 am! Another highlight was the bike ride I took down to the beach and back. It was good to do some real exercise after not being able to play soccer for so long because of my back injury.
15/01/2012
Day 3 - Sun 15 Jan 2012
1) I am grateful to the staff at the Coastal Campus for allowing me to stay another week here.
2) I am grateful to Darren and his boys for putting up the boy's new playground in our garden.
3) I am grateful to Leanne for everything she does for me!
The highlight of my day was going swimming with Oscar after lunch and watching him swim 33 m of a 50 m outdoor pool. I also enjoyed our bike ride around the village this morning, and I enjoyed listening to an audio book about football stats as I drove down the mountain to the Coastal Campus late this afternoon.
2) I am grateful to Darren and his boys for putting up the boy's new playground in our garden.
3) I am grateful to Leanne for everything she does for me!
The highlight of my day was going swimming with Oscar after lunch and watching him swim 33 m of a 50 m outdoor pool. I also enjoyed our bike ride around the village this morning, and I enjoyed listening to an audio book about football stats as I drove down the mountain to the Coastal Campus late this afternoon.
Day 2 - Sat 14 Jan 2012
1) I am grateful to the manager of the hiking store for giving me a staff discount voucher.
2) I am grateful to Oscar for behaving so well when we went out shopping.
3) I am grateful for Marie getting me on this diet. I am much more conscious about what I eat now.
The highlight of my day was going to the hiking shop with Oscar and buying things we will need for our South American adventure. I also enjoyed going for a bike ride with him across the common this morning.
2) I am grateful to Oscar for behaving so well when we went out shopping.
3) I am grateful for Marie getting me on this diet. I am much more conscious about what I eat now.
The highlight of my day was going to the hiking shop with Oscar and buying things we will need for our South American adventure. I also enjoyed going for a bike ride with him across the common this morning.
13/01/2012
Day 1 - Fri 13 Jan 2012
Finding three highlights at the end of my day has become second nature for me now. It is nowhere near as challenging as it once was. I am now going to change tack, and promise to each day produce three things that I am grateful for. I will add just one highlight of my day to the end of my list for good measure. I am going to reset the day counter to Day 1, so that I can keep track of how many days I have been doing the gratitude list for.
1) I am grateful for Leanne setting me free.
2) I am grateful to have such a wonderful daughter.
3) I am grateful that I am able to travel and write.
The highlight of my day was my meeting with two members of my supervisory panel, who gave me great feedback on my final two chapters.
1) I am grateful for Leanne setting me free.
2) I am grateful to have such a wonderful daughter.
3) I am grateful that I am able to travel and write.
The highlight of my day was my meeting with two members of my supervisory panel, who gave me great feedback on my final two chapters.
Day 47 - Thu 12 Jan 2012
1) Dropping off the boys at school.
2) Driving up to Sydney with two friends. Amazing conversations - amazing people!
3) The conversations in the car on the way back from Sydney.
I am grateful to my coach for talking me into going to class tonight. I got a lot out of it.
2) Driving up to Sydney with two friends. Amazing conversations - amazing people!
3) The conversations in the car on the way back from Sydney.
I am grateful to my coach for talking me into going to class tonight. I got a lot out of it.
11/01/2012
Day 46 - Wed 11 Jan 2012
1) Dropping the boys off at school on my way into the university this morning.
2) A very productive conversation with a Physics professor about my thesis.
3) Taking my boys to the pub for dinner. They were very well behaved and ate everything!
What am I grateful for today? I am grateful for having the time and space to work on my PhD.
2) A very productive conversation with a Physics professor about my thesis.
3) Taking my boys to the pub for dinner. They were very well behaved and ate everything!
What am I grateful for today? I am grateful for having the time and space to work on my PhD.
Day 45 - Tue 10 Jan 2012
1) Dropping both boys off at day care with their bikes this morning.
2) Meeting the manager of a camping shop, who gave me a staff discount voucher!
3) Spending an evening clearing up my desk and home office.
I am grateful to have such a supporting supervisory panel for my PhD.
2) Meeting the manager of a camping shop, who gave me a staff discount voucher!
3) Spending an evening clearing up my desk and home office.
I am grateful to have such a supporting supervisory panel for my PhD.
10/01/2012
Day 44 - Mon 9 Jan 2012
1) Meeting with Greg in Braidwood about his upcoming art exhibition.
2) Discussing the changes I have made to my PhD thesis with my supervisor.
3) Sitting and chatting around a fire in Simon's garden with friends over a glass of wine.
I am grateful for having such a good friend as Simon in my life!
2) Discussing the changes I have made to my PhD thesis with my supervisor.
3) Sitting and chatting around a fire in Simon's garden with friends over a glass of wine.
I am grateful for having such a good friend as Simon in my life!
08/01/2012
Day 43 - Sun 8 Jan 2012
1) Going for a job along the beach in the cold and the wind this morning.
2) Emailing chapters six and seven to my PhD supervisor for her to review.
3) Talking to my boys and their cousin Katelyn on Skype this evening.
I am grateful for having such two such happy healthy loveable boys in my life.
2) Emailing chapters six and seven to my PhD supervisor for her to review.
3) Talking to my boys and their cousin Katelyn on Skype this evening.
I am grateful for having such two such happy healthy loveable boys in my life.
Day 42 - Sat 7 Jan 2012
1) Walking along the rocks on the head this morning.
2) Re-writing Chapter 6 of my thesis, which was the trickiest one to do.
3) Watching the movie Nanny McFee in bed on my iPad before going to sleep.
Today, I am grateful for the opportunity I have been given to take time off work to finish my thesis.
2) Re-writing Chapter 6 of my thesis, which was the trickiest one to do.
3) Watching the movie Nanny McFee in bed on my iPad before going to sleep.
Today, I am grateful for the opportunity I have been given to take time off work to finish my thesis.
06/01/2012
Day 41 - Fri 6 Jan 2012
Now that I have completed 40 days of this exercise, I am going to expand it slightly. At the end of each day, I will continue to enter the three highlights of my day, plus at least one thing in my life that I am grateful for - no matter how small.
1) Sitting on the rocks at the beach this morning looking out to sea while contemplating life.
2) Listening to the Football Weekly podcast while eating my tuna sandwich at lunchtime.
3) Talking to my boys on Skype about how their day went at soccer camp.
I am grateful for my level of fitness: I still play football several times a week - often against players half my age!
1) Sitting on the rocks at the beach this morning looking out to sea while contemplating life.
2) Listening to the Football Weekly podcast while eating my tuna sandwich at lunchtime.
3) Talking to my boys on Skype about how their day went at soccer camp.
I am grateful for my level of fitness: I still play football several times a week - often against players half my age!
05/01/2012
Day 40 - Thu 5 Jan 2012
1) Walking along Kioloa Beach in the sun before I started writing this morning.
2) Talking to the boys on Skype about their day at soccer camp.
3) Cooking and eating a wonderful prawn and vegetable curry in Balti sauce.
2) Talking to the boys on Skype about their day at soccer camp.
3) Cooking and eating a wonderful prawn and vegetable curry in Balti sauce.
Day 39 - Wed 4 Jan 2012
1) Lying in bed watching a live Premier League football match this morning.
2) Finally getting back into the swing of reading and editing my PhD thesis.
3) Staying up late and watching American Beauty in bed on my iPad.
2) Finally getting back into the swing of reading and editing my PhD thesis.
3) Staying up late and watching American Beauty in bed on my iPad.
03/01/2012
Day 38 - Tue 3 Jan 2012
1) Dropping the boys off at AIS, where they will be doing soccer camp all week.
2) Getting a Bowen therapy treatment for my back.
3) Settling into my room at the Kioloa ANU Coastal Campus, where I will be spending a week.
2) Getting a Bowen therapy treatment for my back.
3) Settling into my room at the Kioloa ANU Coastal Campus, where I will be spending a week.
02/01/2012
Day 37 - Mon 2 Jan 2012
1) Clearing stones from the back of the house with Oscar and Leanne.
2) Going to university and working on my thesis for the first time in 18 months!
3) Watching a DVD of the documentary 'Race to Dakar' with Charlie Boorman.
2) Going to university and working on my thesis for the first time in 18 months!
3) Watching a DVD of the documentary 'Race to Dakar' with Charlie Boorman.
01/01/2012
Day 36 - Sun 1 Jan 2012
1) Teaching the boys how to do card tricks.
2) Cutting down the hedge behind our house with a chain saw.
3) Paying for my return flight to South America - it is a reality now!
2) Cutting down the hedge behind our house with a chain saw.
3) Paying for my return flight to South America - it is a reality now!
Day 35 - Sat 31 Dec 2011
1) Visiting the train and war museum in Cowra with the boys.
2) Showing Oscar how to replace a flat tyre on my car.
3) Going to a New Year's Eve BBQ at my friend Simon's house.
2) Showing Oscar how to replace a flat tyre on my car.
3) Going to a New Year's Eve BBQ at my friend Simon's house.
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