NaNoWriMo

NaNoWriMo
NaNoWriMo author

Today’s guest blog was written by Kathleen Corcoran

For several years, I’ve had the idea of a story bouncing around in my head. I had a vague plot and a few bits of interesting dialogue in mind. Occasionally, I’d dive into a flurry of research, absorbing every book I could find related to minor elements that might factor into the story. But I never actually sat down and wrote anything.

A talk with some friends revealed that all three of us were in the same spot. Great ideas, plenty of research… very few words written. One friend suggested that NaNoWriMo (National Novel Writing Month) might be the answer.

The official writing challenge has been in a kind of limbo for a few years, but the idea is pretty simple: write a complete draft of a novel, at least 50,000 words, in one month. Traditionally (since 2000 at least), NaNoWriMo has taken place in November, but we decided to do it in February. We wouldn’t have local celebrity endorsements or official contest entries, but we could try writing 2,000 words every day.

And so I spent January of this year coming up with an outline and writing character backgrounds. On the morning of February 1st, I sat down to answer a question I’d been considering for years: How would the residents and staff of a retirement community behave during the Zombie Apocalypse?

For the first few days, meeting the daily goal was easy. I got up extra early and typed up 2,000 words of scenes I’d already mapped out in detail. Dialogue that had been perfected and smoothed for years transferred from my brain to the screen with no trouble. By 6am, I had met my word count and could start my regular morning schedule.

And then, around the fifth day, I ran out of outline. All the interesting bits and scenes I’d so carefully worked out over the preceding month were already written. The rest was much more vague than I realized. Meeting my daily word count was no longer a simple matter of typing the words I had already polished.

Ladybug, my collaborator

With my road map gone, I developed a routine to force out the words every day. Before sitting down to write, I’d take my dog for a very early morning walk. In the freezing pre-dawn, I’d ask her about whatever story bits were giving me trouble. How to move a character who needed to be in two places at once? Which character should I send to scavenge medicine? What’s a realistic reaction for a nurse when confronted with the walking dead? Ladybug gave excellent feedback, though I admit I didn’t understand most of it. When I sat down to write, she’d park her chin on my knee to make sure I didn’t give up early.

Part of what makes NaNoWriMo successful is community support. Participants can meet up with other writers to work together. Schools or libraries sometimes sponsor all-night marathon writing sessions. My fellow novel sprinters and I were in different time zones, so meeting up in person to write together wasn’t really feasible. We checked in frequently over the phone and helped each other with sticky plot points, but we were basically working in isolation.

For the entire month of February, NaNoWriMo more or less took over my brain. I asked random people I met how their job skills would help them fight zombies. At work, I listened to nursing school lectures, podcasts about wheelchair accessible farming techniques, and audiobooks about the pathology of rabies. My spouse put up with me turning every conversation back to the problems of corpse disposal or scavenged weapons.

People around me started to get concerned. I asked a doctor for suggestions of medications that a patient would die without. At one point, my boss overheard me talking through a plot point with a friend: “I think I need to kill Hank, just to make everyone else sad. Plus, he doesn’t have the upper body strength to decapitate anyone.”

I had a really hard time killing anyone. After writing extremely detailed character backgrounds, I found that I liked these fictional people and didn’t want them to be in any danger. I didn’t even want them arguing with each other. Keeping everyone alive and happy during a zombie attack makes for a pretty boring story.

But the story kept growing! More characters, more subplots, more interesting bits I wanted to work in. Halfway through the month, when I had already written nearly 30,000 words, I decided to introduce an entirely different conflict.

I didn’t write particularly good words, but there were an awful lot of them. In fact, one scene wound up being a commercial for a particular brand of lock as an explanation for why a character couldn’t break into a pharmacy. But the idea of NaNoWriMo is to focus on quantity over quality, then go back and fix the quality later. After spending years with a nebulous idea of a story and endlessly procrastinating with research, I finally had some things written down.

So, did I succeed at NaNoWriMo? Well, sort of. The ultimate goal has two parts: a finished novel and 50,000 words. I completed the latter but not the former. My novel is well beyond the minimum word limit, but I haven’t quite finished the plot. Throwing in an additional villain and a moral quandary separate from zombies meant I have more threads to tie up.

Forcing out so many words every day did become easier as the month went on, but I was completely exhausted by the end. On the morning of March 1st, I opened my computer and stared at the screen for a while before simply walking away. In fact, I haven’t written anything else on the project since the end of February. The marathon writing habits of NaNoWriMo haven’t translated to a reasonable writing habit I could keep up.

Perhaps I should try for another 50,000 words in November.

WHAT’S WRONG WITH ME?

I’ve been writing a weekly blog for a gazillion years, but this week I struggled to find a topic that engaged me. Why?

It wasn’t a brain freeze. That would be brief: not coming up with the right word, answer, name, etc. A synonym would be drawing a blank: being unable to recall a required piece of information (or failing to find something).

Nor was it Net Brain: this is a syndrome I discovered when I worked at the American Psychological Association. While not an official diagnosis, it’s a handy one: it’s when something just falls out of your consciousness. Examples include missing an appointment (or any commitment). Briefly stated, you forgot.

Could it be a case of Beach Brain? An idle mind, also known as being “out to lunch” (when that isn’t literal). An example would be losing track of a conversation, movie plot, or whose play it is during mah jong.

Writer's Block by Leonid Pasternak
Leonid Pasternack understood my struggle!

My mental wanderings led me to think about other words and phrases we use to summarize disfunction.

FUBAR: f****d up beyond all recovery/remedy/recognition/etc. Also, utterly botched or confused. No, that doesn’t fit my situation; it clearly assumes that something has been done!

Procrastination isn’t apropos, either. I didn’t put off thinking about it, I just couldn’t make progress.

Unfocused? Synonyms for unfocused include muddled, bewildered, dazed, scatterbrained, confused, bemused, senile, negligent. Well, senility could be the root cause, but I refuse to consider it.

Having difficulty making decisions is one symptom of depression, but only one out of dozens of psychological, physical, and social symptoms. So, not depression.

I know of two words for suddenly forgetting something “right on the tip of your tongue” derived from the river Lethe in Greek mythology. If you are suddenly unable to remember a word that you definitely know you know, you are experiencing lethologica. When your brain suddenly refuses to supply the name of a familiar person, that’s lethonomia.

Bottom Line: I don’t know why I struggled so much this week, but I do know the outcome: I’m giving up!

SIBLINGS

My sister visited recently, four wonderful days after several years of not being together. No one else shares our upbringing, relatives, and history. We differ on religion and politics, but she’s my best friend. We understand each other. There’s always love and support between us.

Are we unique? Siblings are as diverse as any other group of people, and surely not all such relationships are wonderful. Jealousy. Spite. Embarrassment. Envy. Competition. Even physical or psychological abuse. But in general?

Having siblings can bring meaningful benefits—shaping relationships, personal growth, and even values. Here are some of the potential benefits, according to research.

Benefits of Siblings

Marx siblings
The Marx Brothers

Learning to Share

Having a sibling almost guarantees you will know how to share, whether willingly or by force. My sister and I shared toys, clothes, and bedrooms. As adults, we still offer each other jewelry, clothes, the starts of perennial plants, etc.

Sharing isn’t only toys and food, though we did that; it’s also time and attention. When there are multiple kids in the family, one child doesn’t monopolize the conversation, which teaches a child to listen as well as talk. Partly because I am the oldest, I had a lot more time with Dad early on while my sister spent more time with Mom.

Companionship and Support

Siblings often provide a lifelong bond, offering emotional support, shared memories, and a sense of belonging. They can be your first friends and confidants. My sister and I confided to each other about our love lives and marital issues.

Author Mary Eberstadt wrote, “Diverse findings show that being accompanied through early life by nonparental contemporaneous others (i.e., siblings) gives children and teenagers a leg up on socialization.”

Conflict Resolution Skills

Growing up with siblings teaches you how to navigate disagreements, compromise, and negotiate—skills that are valuable in all relationships.

Borgia siblings
The Borgia siblings had rather questionable conflict resolution skills.

Empathy and Understanding

Living with siblings helps you develop empathy as you learn to consider others’ perspectives and feelings.

March siblings
Cover of a Spanish translation of Little Women

Shared Responsibilities

Siblings can divide chores, share resources, and help each other with tasks, making daily life easier. This was especially true for us when our mother was ill for several years and I managed the household.

Cost Savings

From sharing clothes to splitting the cost of gifts or vacations, siblings can help reduce financial burdens. We shared clothes as children, vacationed together as adults—especially beach weeks with children—and frequently share the cost of flowers for funerals, decorating our parents’ graves, etc. Cost sharing isn’t a necessity so much as part of our bonds as sisters.

Lifelong Friendship

Many people describe their siblings as their closest friends, even into adulthood—which is how I started this piece.

Caregiving in Later Life

Siblings often support each other in times of need, whether it’s caring for aging parents or helping during tough times. After living in Florida for seventeen years, when my sister’s older husband started failing, she moved them to the town where I lived in Virginia for the explicit purpose of my support.

Sisters Venus and Serena Williams

Healthy Competition

Siblings can motivate you to excel in academics, sports, or other areas by fostering a spirit of healthy competition. Not part of my experience, but consider the Williams sisters’ tennis achievements.

Diversity of Experiences

Growing up with siblings exposes you to different personalities, interests, and perspectives, broadening your worldview.

Jackson 5 siblings
Jackson 5

Shared Family History

Siblings help preserve family traditions, stories, and cultural heritage, creating a sense of continuity and identity. Our recent visit was full of talk, supporting all of those.

Celebrations and Milestones

From holidays to birthdays, siblings make special occasions more joyful and memorable. We attended each other when we married, and still mark significant birthdays, anniversaries, and holidays with gifts, calls, and—too rarely—visits.

Other Siblings’ Relationships

I’m well aware that not all sibling relationships follow this pattern. I was still in elementary school when, realizing that my mother could have no more children, our parents adopted a brother, one month younger than I and in my sister’s class in school.

He and I never developed the closeness I’ve enjoyed with my sister. It may be that not sharing our earliest years was a big factor. It may have been not sharing many activities: he was deep into team sports and our school had none for girls. We also were not in the same classes. I always felt protective of him, and we always got along, but just not the same closeness.

I could go into my husband’s relationships with his siblings, or my daughters’ relationships with each other. Instead, look to your own family and friends.

The Inca War of the Two Brothers, a civil, dynastic war fought between siblings Huáscar and Atahualpa, 1529-1532

Bottom Line: Although it isn’t guaranteed, having siblings offers many potential benefits. Here’s hoping you have enjoyed many of them.

AI: FRIEND OR FOE?

Whatever your answer, the importance of Artificial Intelligence can’t be overstated. AI is all over print and other media, here to stay. Are we benefitting or suffering?

True confession: I started off feeling negative about AI for purposes other than searching for information.

AI for Prolific Writing

One of my favorite forms of escapist reading is Pride and Prejudice fan fiction. Recently I read several books by Rachelle Ayala. Pretty entertaining. I usually gave her four out of five stars. I marveled at her productivity. When I looked at all her publications, Kindle came up with 715 titles! I discovered multiple books in multiple series. And then I saw these two titles: Love by the Prompt: A Romance Writer’s Guide to AI-Powered Writing; and An AI Writer’s Journal: From 0 to 70000 in 14 Days.

My knee-jerk reaction was to vow never to read another of her books. In my opinion, her practices were equivalent to plagiarism: claiming another’s thoughts or ideas as one’s own. I didn’t actually read those two books, but I investigated a bit more. Ayala says, “I am a romance author of over 140 books with two additional pen-names ‘Clare Chu’ (Humor) and ‘Bella Vex’ (Horror).” It turns out that Rachelle Ayala is an award-winning USA Today bestselling author of contemporary romance and romantic suspense. Should I eschew better-than-average entertainment because I don’t approve of the method?

And going forward, how will I know?

Risks of AI Writing Careers

Looking into AI and writing a bit more, I read a recent Wall Street Journal article (11/22/25) profiling two sisters, an auto mechanic and a struggling writer. AI isn’t threatening the former career. Of the latter, “In moments of doubt, Sophia has considered a fallback plan, which was to get certification in AI prompt writing.” But she might need a fallback for her fallback: that once-hot job has been rendered obsolete as AI has become better at understanding poorly written prompts. She concluded, “I’m not at the point yet where I’m willing to compromise writing full-time.”

In truth, writers can use AI in ways I (for one) consider legitimate.

A brief search online turned up the following suggestions for ways a writer can use AI, allowing more time for the creative aspects of writing:

  • Automate tasks like research and data analysis
  • Improve grammar and spelling
  • Generate word choices
  • Draft and enhance content
  • Translate audio to text or vice versa for accessibility
  • Brainstorm creative ideas
  • Create personalized or supplementary material such as video content or internal communications

Personally, I doubt AI will ever generate works comparable to Shakespeare (or Jane Austen). But as the father of the daughters profiled in the WSJ article put it, “At my company, they say you won’t be replaced by AI, but you might be replaced by someone who knows AI better than you do.”

Although my focus is writing—creative writing—I’m aware of ways teachers can use AI to personalize teaching plans. In addition, according to my reading, AI can enhance healthcare delivery, improve disaster response, enable predictive analytics for government services to be more efficient, assist in cancer screening, expand access to social welfare processes, and empower underrepresented communities by addressing social challenges and driving targeted, data-driven solutions.

Downsides of AI

So why not embrace AI with open arms?

The process of training AI programs involves feeding massive amounts of data into the system. Companies have procured that data through copyright infringements, privacy violations, and wholesale scraping of the data of people who may not even be aware of it. Many authors are now including warnings at the end of their books that they do not consent to the use of their work to train AI. Every result from an AI program, including silly videos, audio deepfakes, AI therapists, machine-generated music, insurance claim denials, and medical screening, ultimately relies on the input of humans, whether they consented or not.

AI programs also require vast amounts of computing power, which in turn requires huge data centers, staggering amounts of energy, and massive cooling systems. A single question asked in ChatGPT uses ten times as much electricity as the same question asked in a web browser. Communities near data centers often face water shortages, skyrocketing electricity costs, constant industrial noise, and pollution endangering the health of local residents.

Google Data Center, Council Bluffs Iowa

Research also indicates that, while students who rely excessively on AI may “get the right answer” more quickly, they are less likely to remember the rationale over time. I fear over-dependence on AI will dull human problem-solving skills, critical thinking, and creativity.

And my AI generated response to this query: “Possible negatives of AI include bias in algorithms due to human input, high implementation costs and potential degradation over time, unemployment and workforce disruption, reliability and accuracy concerns, misalignment with use cases leading to ineffective outputs, lowered information integrity, risk of misleading results, and broader societal harms if systems are unfair or unsafe.”

Bottom Line: AI is friend AND foe.

Still My Top Ten Bookworm Delights

Recently, I was thinking of the many delights that accompany books. I first wrote about the delights of being a bookworm in April 2016, and I find my opinions haven’t changed! So here is that 2016 blog, in case you missed it then.

Bookworm delights come in all guises! I’m talking about the periphery, the delights beyond lovely language, powerful characters, and compelling plots.

Bookworm Delights #1: I love old books.

 DIRECTIONS FOR COOKERY, IN ITS VARIOUS BRANCHES, BY MISS LESLIE, 1843, book, bookworm delights, top ten tuesday
Directions for Cookery, In Its Various Branches

My oldest books are cookbooks. The oldest is DIRECTIONS FOR COOKERY, IN ITS VARIOUS BRANCHES, BY MISS LESLIE, 1843; unfortunately it isn’t at all photogenic. It includes many helpful hints:

  • Two jills are half a pint
  • Preparations for the sick
  • Receipts [sic] for perfumery and for pudding catsup
  • Uses for peach pits and plum stones

It also has some fascinating advertisements for other helpful references available in 1843:

  • A treatise on the physiological and moral management of infancy
  • A book on the culture of flowers and grapes
  • THE HOUSE BOOK: OR, A MANUAL OF DOMESTIC ECONOMY BY MISS LESLIE

Sometimes old books yield bonuses. This 1899 printing of the WHITE HOUSE COOKBOOK came with four 1917 U.S. Dept. of Agriculture pamphlets with titles like “Do You Know Corn Meal? ITS USE MEANS Service to Your Country, Nourishing Food for You.”

inexpensive paperbacks, bookworm delights, top ten tuesday

I don’t actually collect antiquarian books, cookbooks or otherwise. But I like having old books around, and many on my shelves date from the 1930s onward.

Given my druthers, I’d still read the fifty- and sixty-cent paperbacks rather than the shiny new editions from the bookstore.

Bookworm Delights #2: I love sets of books.

books by Tony Hillerman on shelf, bookworm delights, top ten Tuesday
Books by Tony Hillerman

When I find an author I really enjoy, I want to read everything he or she wrote. And I keep the ones I like best, both fiction and non-fiction.

Bookworm Delights #3: I love books about places I’ve lived. 

Therefore, I have an array of books about Upstate New York, Washington, DC, and Maryland, as well as Ohio and Virginia.

Bookworm Delights #4: When I travel, especially abroad, I love bringing home books of memories. 

travel book, bookworm delights, Top Ten Tuesday

I have everything from books of cityscapes to fiction in translation and historical summaries. I’ll spare you photos of all the foreign cookbooks I’ve accumulated. But here are a couple representing Germany and Italy, places I’ve visited more than once.

Bookworm Delights #5: Oddball books give me great pleasure.

My favorites of these are the three volumes of Bull Cook and Authentic Historical Recipes and Practices by George Leonard Herter and Berthe E. Herter.

The first printing of the first volume was in 1960, and the three volumes are extremely entertaining examples of do-it-yourself publishing. The books contain wonderful paragraphs of opinion and assertion, with no attempt to document sources for the statements. For example, his recipe for Doves Wyatt Earp begins with four pages of purported biography of Earp. The recipe itself begins, “Pick ten doves and cut off their wings, feet and head. Remove the entrails and singe off the hair feathers with a candle.” Some of the recipes are quite tasty, the historical bits are fun reading, and all three volumes are illustrated with hundreds of black-and-white photographs, most of them by the author—at least, no photo credits are offered.

three oddball books, bookworm delights, Top Ten Tuesday

Closely related to oddball books are books on oddball topics—or if not oddball, at least on narrow topics—which I enjoy immensely because of the information therein.

There are whole books out there on toads, dung, how to hide one’s assets and disappear, and just about anything else you could think of.

Bookworm Delights #6: I love having shelves of unread books!

It feels like money in the bank.

With unread books on hand (and this can include unread books on an e-reader!), should you suddenly find yourself unemployed or otherwise short of money to buy more books just now, no problem! Ditto should you find yourself laid up with a broken back or a lingering case of flu.

Bookworm Delights #7: I love receiving books from family and friends.

It’s better if I actually enjoy the book. But opening books inscribed by loved ones, knowing they were thinking about me and my interests—however imperfectly—when they bought them, makes me glow.

And what are books without bookmarks?

Bookworm Delights #8: I love bookmarks.

book darts, Bookworm delights for Top Ten Tuesday
Book darts

My favorite commercial bookmarks are book darts

They are simple, slim, and elegant. They stay put. And they can mark a page at top or side or bottom (though I don’t see the point of bottom). Unfortunately, the local Barnes and Nobel doesn’t carry them anymore.

And did you know that Post-It Notes were invented by a man who was trying to create a bookmark that would stay put when reading on airplanes?

postcards, bookworm delights, Top Ten Tuesday

And speaking of bookmarks, decades ago I started using postcards as markers in cookbooks—books that often need more than one marker AND are opened frequently.

Bookworm Delights #9: I love coming across a postcard sent thirty years ago by someone traveling near or far.

They make me smile and think of the sender. Many of those senders are dead now. And I suppose postcards are going the way of the dodo bird, as friends now send e-mails with photos. Oh, sigh. All the more reason to treasure the ones I have.

Last but not least. . .

Bookworm Delights #10: I delight in my reading chair! 

recliner where I read, bookworm delights, Top Ten Tuesday
Recliner where I read

True bookworms read anywhere and everywhere. I read in doctors’ waiting rooms, and in the dentist’s chair waiting for the impression gunk to set up. In the car when it isn’t my turn to drive. When I’m in bed, lights out, the only glow that from my Kindle. Yes, I’ve even been known to read in the bathroom. But the best, coziest reading—whether with fireplace or AC—is in my recliner, feet up, padded armrests supporting my elbows.

Bottom Line: Bookworm delights are as many and as varied as bookworms themselves. What are yours? Tell me in the comments below, on Facebook, or Twitter.

THINK AGAIN!

Doesn’t everyone have favorite brands? Speaking for myself, I’ve never really thought about the “parents” of brands I prefer or brands I avoid. But, lo and behold! It turns out that just a few companies control almost every major food and beverage brand worldwide.

Nestlé’s Brands

“N-e-s-t-l-e-s, Nestlé’s makes the very best chocolate” or so the old jingle goes. Nestlé is chocolate, right? Think again. The Nestlé company makes more than 2,000 brands, from global icons to local favorites. Among the ones I think most familiar to Americans:

  • Nescafe coffee
  • Coffee Mate
  • Nesquik
  • Starbucks Coffee at home
  • Purina pet food
  • Alpo
  • Beneful
  • Beggin’ dog treats
  • Fancy Feast
  • Tidy Cat
  • Nature’s Bounty nutritionals
  • Osteo-Biflex supplements
  • Puritan’s Pride supplements
  • Perrier
  • San Pellegrino
  • DiGiorno
  • Häagen-Dazs
  • Carnation
  • Cheerios
  • Trix
  • Gerber
  • Heinz
  • Maggi seasonings
  • Hot Pockets
  • Lean Cuisine
  • Stauffers
  • KitKat
  • Toll House

Mars Brands

The Nestlé company isn’t alone in product diversity. Mars, more than 100 years old and still family owned, for example, makes one think candy, but think again! Their products include many candies, of course, such as:

  • 3 Musketeers
  • American Heritage Chocolate
  • Dove
  • Dove Bar
  • Kudos
  • M-Azing
  • M&M’s
  • M&M’s World
  • Mars
  • Milky Way
  • My M&M’s
  • Snickers
  • Twix

Wrigley

The Wrigley Company brands (Mars being the parent company) include:

  • Altoids
  • Big Red
  • Doublemint
  • Eclipse
  • Eclipse Ice
  • Excel
  • Extra
  • Freedent
  • Juicy Fruit
  • Life Savers
  • Orbit
  • Skittles
  • Starburst
  • Wrigley’s
  • Wrigley’s Spearmint
  • Winterfresh

Mars Veterinary Division

Veterinary care and research are a wholly unexpected (by me) Mars endeavor, but maybe you thought pet products?

  • Cesar Canine Cuisine
  • Chappi
  • Crave
  • Iams Kit-e-Kat
  • Max
  • My Dog
  • Natura
  • Nutro Products
  • Pedigree
  • PrettyLitter
  • Temptations
  • Whiskas

Quaker Oats Brands

Quaker Oats registered the first trademark for a breakfast cereal in 1877, and since then, Quaker means oats, right? Well, yes. But it also means so much more now!

  • Old Fashioned & Quick Oats
  • Instant Oatmeal
  • Steel Cut Oats Instant
  • Oatmeal Cups
  • Gluten Free Oatmeal
  • Organic Oatmeal
  • Oat bran

But also

  • Granola (in a couple of varieties)
  • Grits (several versions)
  • Rice cakes
  • Rice crisps
  • Rice thins
  • Rice chips
  • Chewy Granola Bars
  • Variety Bundles
  • Protein Granola Bars
  • Oatmeal squares (brown sugar, cinnamon, & honey nut)
  • Barley
  • Corn Meal
  • Mixes
  • Oat Flour

Pepsi Brands

Although you might think of Quaker Oats Company as a stand-alone, think again! It was actually acquired by PepsiCo in 200l, primarily to gain control of Gatorade. So now one umbrella company also produces these, among others:

  • Pepsi
  • Lay’s
  • Mtn Dew
  • Doritos
  • Gatorade
  • Ruffles
  • Cheetos
  • Brisk
  • Propel
  • Pasta Roni
  • Sabra
  • Simply Baked
  • Rice A Roni
  • SunChips
  • Jack Link’s

So, what’s my point? There isn’t one, really, just my shock and awe that when it comes to commercial brands, earlobes are connected to elbows—i.e., bodies of products that seem to have no relation to each other.

Bottom Line: It seems multi-national companies are “all over the map” when it comes to diversifying product lines. And does it matter?

The Importance of Writing

Humans have been telling stories for millennia, and the invention of the written word has allowed us to preserve and share our stories. The importance of writing, any kind of writing, is difficult to overstate.

Lesser Importance of Writing for Money

According to an article by Alison Flood of The Guardian, a 2014 survey revealed that 54% of “traditionally-published” authors and nearly 80% of self-published authors earn less than $1,000 a year. In this same survey, only a minority of respondents listed making money as “extremely important”—around 20% of self-published writers and 25% of traditionally-published authors. Overall, Flood concluded, “Most authors write because they want to share something with the world or gain recognition of some sort.” Clearly, most writers aren’t in it to put food on the table.

If you aren’t writing to put food on the table, you’re writing to feed your soul.  And if you are writing to put food on the table, you are likely on a starvation diet!

Importance of Writing for Health

So why write? Because it’s good for you! A regular writing practice can benefit every aspect of your life. Many people have researched the importance of writing. I’ve combined below some of the findings discussed by Baihley Grandison (“11 Reasons Writing is Good for Your Health”, Writers Digest), Amanda L. Chan (“6 Unexpected Ways Writing Can Transform Your Health“, Huffington Post), and Jordan Rosenfeld (“Your Writing Practice is Calling | Why Do You Write?“, Medium).

Physical

  • Increase memory capacity
  • Healthier immune system
  • Reduce blood pressure
  • Improve lung function
  • Boost athletic performance
  • Writing what you’re thankful for could help you sleep better
  • Writing entertains you and others, and having fun is an important part of good health
  • It could help cancer patients think about their disease

My own experience with breast cancer and its treatment gave rise to three publications: a magical realism piece, “Beast and the Beauty”; a memoir titled “Hindsight” about altering my view of my mother’s invalidism; and a newspaper essay titled “Repair or Redecorate After Breast Cancer.”

Social

  • Learn to communicate better
  • Boost job prospects
  • Writing connects you with others through blogging, writing groups, live readings, and self-publishing outlets like Scribd and Smashwords
  • Through writing, we preserve stories and memories that may otherwise be lost

Mental

  • Expressing emotions through words may speed healing
  • It can form a fundamental part of your gratitude practice
  • Creativity has been proven to have positive effects on health, self-esteem, and vitality
  • Writing is good for your brain, creating a state similar to meditation
  • Writing hones your powers of observation, giving you a fuller experience of life
  • Writing hones your powers of concentration and attention, which is more fractured than ever thanks to technology and TV
  • Writing strengthens your imagination, and imagination is key to feeling hope and joy

Importance of Writing in My Life

From college until I left paid employment thirty years later—excepting the occasional lines of private poetry—I wrote only academic articles and research reports. When no longer employed, with no title and no built-in social network, I found myself lost. And depressed.

That’s when I started writing Dark Harbor.  Mysteries had been my favorite escapist reading, so of course I thought I could write one! I quickly realized I had no idea what I was doing and enrolled in a writing class at the VMFA Studio School. And here I am, four books and more than seventy short stories later, still writing.

It keeps my brain sharp. I learn new things when researching stories—everything from the effects of ketamine on humans to the price of gasoline in 1930 to the characteristics of Buff Orpington hens. I understand myself better in relation to my family. I meet interesting people. (I’ve never met a boring writer!) My journal helps me keep track of personal events, thoughts, and trivia. Publishing—even without much financial reward—is good for my self-esteem. And now that I am a writer, I no longer define myself by what I used to be—as in, “I’m a retired academic.”

Bottom Line: Write for your health, for your community, for your sanity, for your soul. Whatever the reason, write!

GOOD VIBES

People typically feel relaxed and calm when they do things that stimulate the parasympathetic nervous system, allowing them to let go of tension and stress. When the bad vibes threaten to overwhelm you, consider the following suggestions to return good vibes to your life!

Sounds Can Promote Relaxation

Listening to calming music can promote good vibes. Such music typically features slow, soothing melodies, minimal percussion, and soft instrumentation such as piano, guitar, and strings. The tempo is generally slow, and the volume is often kept low to create a peaceful atmosphere.

Nature sounds, such as ocean waves or rain, rustling leaves, chirring of insects.

Gentle ambient noise, such as a fan or “noise machine.”

Sights

If you feel the craziness closing in, your eyes can help restore your good vibes!

Water is key: Looking at water, especially calm bodies like a lake or a quiet ocean, can significantly lower heart rate and blood pressure, inducing a meditative state. 

Natural patterns: Fractal patterns found in nature, like the branching of trees or the ripples on water, can be particularly soothing. 

Wide open spaces: Expansive landscapes with open horizons can promote a sense of peace and tranquility. 

Activities

There are steps you can take to improve the vibes in your life, some easier than others.

Deep breathing: Focusing on slow, deep breaths is a highly effective way to activate the relaxation response in the body. It’s a simple and effective way to reduce anxiety and anger.

Heat: Taking a warm bath or applying heat to tense muscles can induce relaxation.

Physical activity with low intensity: Gentle stretching, yoga, or walking can help release tension in the body. 

Get into nature. Nature is calming because it provides a sensory experience that engages multiple senses with sights, sounds, and smells that are often repetitive and predictable, which can help to reduce stress, lower heart rate, and promote relaxation. Being in nature essentially acts as a distraction from daily worries and allows for a sense of connection to something larger than oneself. Many of these benefits come to gardeners. There is also something called the biophilia hypothesis: research suggests humans have an innate connection to nature, which can lead to feelings of well-being when exposed to natural elements.

Keep a journal. It provides a safe place to express and process your thoughts and emotions, allowing you to gain clarity, release pent-up feelings, and reflect on experiences, often leading to a sense of reduced stress and anxiety. 

Get creative. Creativity often leads to a sense of self-expression, reduced stress, and a feeling of control over your inner world, essentially providing an outlet to process and release tension. Creativity can put us in a flow state, meaning we become focused with optimal attention on a task or activity. This is sometimes called being “in the zone.” When we are in the zone, it can feel euphoric, and we become more mindful and relaxed.

Mind Games

The phrase “mind games” tends to evoke images of power-hungry bosses or abusive ex-partners. However, you can also play mind games with yourself to encourage healthy practices!

Mindfulness practices: Meditation and other mindfulness techniques help to quiet the mind and become more aware of the present moment, reducing stress.

Relaxing imagery: Can help calm down angry feelings.

Being grateful: Practicing gratitude can reduce cortisol, the key stress hormone. You can record your gratefulness in a journal.

Visual imagery: Imagining peaceful scenes or calming scenarios can help to distract from worries and promote relaxation. 

Environment

The outside impacts the inside. By the same token, surrounding yourself with good vibes has a powerful impact on mental well-being.

Warm environments are more relaxing than cold ones.

Color palette: Soft, muted colors like blues, greens, and pastel shades are generally considered calming.

Limit clutter in your personal environment.

Limit your exposure to negative stimuli, such as disturbing news.

Habits

On their own, small habits may not make much difference. But when you practice them regularly, you may find an appreciable improvement.

Regularly engage in positive social interaction: Spending time with loved ones or engaging in pleasant conversations can promote feelings of well-being and reduce stress. 

Sleep: Getting enough sleep is important for thinking clearly and controlling negative emotions. To sleep better, you can avoid caffeine, alcohol, and heavy meals before bed. 

Nutrition: Eating well is a key part of maintaining calm. See below.

Physical activity: Exercise can help you feel calmer.

Routines: Having a consistent morning routine can reduce decision-making and stress. 

Eating and drinking

What you put into your body can have a major impact on how your brain works. Nutritionists have identified many foods that support mental health and well-being.

Lots of people relax with alcohol, but this is not a good primary practice, given the empty calories, loss of control, and potential for addiction.

Instead limit caffeine and drink chamomile tea and green tea. 

Complex carbohydrates are good, including whole grains like breads and pastas, brown or wild rice, and oatmeal. 

Omega-3 fatty acids, found in fish like salmon, tuna, and halibut; avocados; flaxseed.

Magnesium from foods such as leafy greens like spinach and Swiss chard; legumes, nuts, and seeds; dark chocolate; bananas.

Vitamin C is good, from berries like strawberries, raspberries, blueberries, and blackberries; and, of course, oranges.

Surprise! You can get probiotics from pickles, sauerkraut, and kefir. 

Other good foods: yogurt, dark leafy greens, asparagus, oysters, cashews, liver, beef, and egg yolks.

You can also try eating lean proteins to help calm you.

Emotional Control

The physical environment can certainly influence good vibes, but exercising emotional control can have a powerful effect on mental health.

Treat yourself kindly: Calm people don’t beat themselves up about mistakes or weaknesses.

Seeing the middle ground: Expect that there will be glitches, even when people do their best.

Respecting boundaries: Setting boundaries can lead to long-term benefits. 

Use your phone judiciously. Be mindful about media you consume.

Why Bother?

Regular practice of relaxation techniques will assist you in relieving muscle tension, reducing anxiety, and improving your overall wellbeing.

Other physiological benefits:

  • Decrease in heart rate
  • Decrease in respiration rate

Being calm and relaxed significantly improves both mental and physical health:

  • Reducing stress
  • Lowering blood pressure
  • Enhancing focus
  • Improving sleep quality
  • Boosting mood
  • Allowing for better decision-making, ultimately leading to a higher quality of life

Essentially, it allows your body and mind to recharge and function optimally.

Bottom Line: There are myriad ways to relax and promote calm, and the benefits are well worth the effort.

CHOCOLATE: The Good, the Bad, and the History

I’m a confirmed chocolate lover. And I’m not alone here! Great taste, a reward after a tough day, a favorite holiday gift

Chocolate is the preferred choice of sweets for many. Which is what makes chocolate big business. The chocolate industry is worth over £100 billion. Chocolate is the most popular U.S. candy product, favored by 90% of consumers. Nearly half (47%) spend $5-$10 a few times a month buying chocolate at the grocery store. (FYI: Switzerland is the world’s top consumer of chocolate per capita.)

Consumers buy an incredible 90 million pounds of chocolate candy during Halloween week, giving it a strong lead compared to other holidays. Retailers sell almost 65 million pounds during the week leading up to Easter. Although 57% of Valentine’s Day gift-givers give candy, only 48 million pounds of chocolate are sold during Valentine’s week. This includes more than 36 million heart-shaped boxes of chocolate every year for Valentine’s Day.

Of the $1.9 billion sold on Halloween candy each year, $1.2 billion was for chocolate candy and only $680 million for sugar candy.

And then there is the impact of the chocolate industry on other products! U.S. chocolate manufacturers currently use 40 percent of the almonds produced in the United States and 25 percent of domestic peanuts.

Chocolatey Celebrations

Chocolate is so popular that many days of the year are designated for its celebration in various ways.

  • 1/31 National Hot Chocolate Day
    • People originally consumed chocolate as a beverage. Thomas Jefferson was a big fan of a drink using stone-roasted cacao, sugar and spices.
  • 2/25 National Chocolate Covered Nut Day
  • 5/15 National Chocolate Chip Day
  • 6/16 National Fudge Day
    • Chocolate is only one option for fudge flavors!
  • 7/7 International World Chocolate Day
  • 7/25 National Hot Fudge Sundae Day
  • 8/4 National Chocolate Chip Cookie Day
    • Ruth Wakefield invented the chocolate chip cookie in the 1930s. In 1939 she sold her recipe and the Toll House name to Nestlé, reputedly in return for a lifetime supply of chocolate!
  • 8/20 National Chocolate Pecan Pie Day
  • 9/27 National Chocolate Milk Day
    • According to the Smithsonian, an Irish botanist, Sir Hans Sloane, in Jamaica in the early 1700s, drank a cocoa drink that he found so bitter he added milk, thus creating the first chocolate milk mixture. He then left Jamaica and returned to England, where he sold the chocolatey concoction as medicine.
  • 10/13 National M&M Day
  • 11/7 National Bittersweet Chocolate with Almonds Day
  • 12/13 National Cocoa Day
  • 12/28 National Chocolate Candy Day

The popularity of chocolate is reflected in chocolate-themed Hershey Park, the largest amusement park in Pennsylvania, as well as Hersheytown. A huge new park is scheduled to open in 2027. In addition, there are more than 60 chocolate museums around the world, including in Belgium, Canada, Germany, Spain, and the United States.

Keep in mind that chocolate and cocoa are not the same thing. Essentially, chocolate is a processed version of cocoa that includes added ingredients like sugar and cocoa butter to achieve its smooth texture and appealing flavor. 

A Little Chocolate History

From the Codex Tudela, an Aztec woman pouring chocolate from one vessel to another

Historians credit the Olmec civilization of southern Mexico as being the first to roast the fruit from the cacao tree, then grind it down and mix it with water and other ingredients (but not milk or sugar). Archaeologists have discovered Olmec pottery with trace amounts of chocolate dating back to
around 1700 BCE.

During the Revolutionary War, medics would often dole out cups of hot chocolate to wounded and dying soldiers. Military leaders gave out hot chocolate mixes monthly to soldiers, and sometimes offered them in lieu of wages.

Milton Hershey of Lancaster, PA introduced the first Hershey milk chocolate bar in 1900. Foil-wrapped Hershey’s Kisses appeared in 1906. Ever wondered about that little piece of paper hanging out of a Hershey’s Kiss? That was the company’s way of flagging their candy so consumers would know that it was an original Hershey’s Kiss. The little paper tail is known as a plume.

Soldiers’ rations in the Spanish Civil War inspired Forrest Mars, Sr to create M&Ms: plain chocolate candies in a shell of hard sugar. Chocolate melts at 93°F, which is below the average human body temperature. Remember this slogan? “M&Ms melt in your mouth, not in your hand!”

Mars joined Bruce Murrie (son of Hershey executive William Murrie) to produce M&Ms in 1941, marketing them as in response to slack chocolate sales in summer.

During World War II, M&Ms were sold exclusively to the US military because of their durability.

Hershey’s had an exclusive contract with the American military to supply chocolate for soldiers’ rations during World War II. They specifically created the D-Ration Bar to “taste a little better than a boiled potato” to discourage soldiers from eating only their chocolate ration and nothing else. The recipe for these emergency chocolate rations made a viscous liquid so thick that it clogged the regular manufacturing machines and required hand-packing into molds.

Hershey produced a Tropical D-Ration specifically designed to withstand the high temperatures in the Pacific Theater.

M&Ms were the first candies to go into space, sent with the crew of the NASA shuttle Columbia in 1981.

Chocolate Medicine

Chocolates are a popular form of self-medication.

In the 1800’s, physicians commonly advised their broken-hearted patients to eat chocolate to calm their pining.

Chocolate has been shown to improve depression and anxiety symptoms and to help enhance feelings of calmness and contentedness. Both the flavanols and methylxanthines are believed to play a role in chocolate’s mood-enhancing effects. The presence of compounds like phenylethylamine in cocoa can contribute to feelings of happiness and well-being as well.

Even the smell of chocolate can help you relax and reduce stress! A study conducted by psychologist Neil Martin at Middlesex University in Enfield, England concluded that the aroma of chocolate reduced attentiveness.  Also, there are at least six varieties of flowers that naturally smell like chocolate: Carolina Allspice, Columbine-Chocolate Soldier, Chocolate Daisy, Chocolate Vine, Cosmos -Chocolate, and the Oncidium Orchid. A chocolate alternative for aromatherapy, perhaps!

Approximately 70% of people in a cross-sectional survey were less like to report depressive symptoms if they had eaten dark chocolate within the last 24 hours.

Chocolate can’t replace traditional treatment options for depressive feelings with mood disorders, but science may support its role in your diet.

Other cocoa benefits, maximized by choosing minimally processed cocoa powder or dark chocolate with high cocoa content:

Cacao pods in varying states of ripeness
  • Antioxidant power: cocoa is packed with antioxidants, particularly flavanols, which combat free radical damage in the body and may protect against chronic diseases. 
  • Cardiovascular health: studies suggest cocoa can help lower blood pressure, improve blood vessel function, and potentially reduce the risk of heart disease due to its impact on blood flow. 
  • Improved cholesterol and blood sugar levels.
  • Brain function: cocoa may enhance cognitive abilities like memory and focus due to its influence on neurotransmitters like dopamine and serotonin. 
  • Potential anti-inflammatory effects: cocoa’s polyphenols may help reduce inflammation in the body.

Chocolatey “Perks”

Chocolate’s reputation as a pick-me-up is greatly aided by the fact that chocolate is sweetened, so there’s a sugar boost along with the caffeine.

A one-ounce piece of milk chocolate contains about the same amount of caffeine as a cup of decaffeinated coffee.

Although a bar of dark chocolate has about 29 milligrams of caffeine, a small cup of regular coffee has about 94.

Dark chocolate has more caffeine than any other type of chocolate. Cocoa solids contain the caffeine. Cocoa beans harvested during a dry season contain more caffeine. The method of processing and roasting the beans also affects the caffeine content.

Chocolate type matters! Dark chocolate, with higher cocoa content, generally has more health benefits compared to milk chocolate, which contains more sugar and fat.  In fact, more than half of people in a recent survey from the National Confectioners Association described dark chocolate as a “better for you” candy.

Over-Indulgence

Beware too much chocolate! Addiction to chocolate is called “chocoholism.” It is not a scientifically recognized term.

Cocoa powder is naturally bitter, no sugar at all. The effects of added sugar intake from chocolate— higher blood pressure, inflammation, diabetes, and fatty liver disease — are all linked to an increased risk for heart attack and stroke.

Weight Gain
High calorie intake from chocolate can lead to weight gain if consumed excessively, especially when replacing healthier food options. 

Dental Issues
The sugar in chocolate can contribute to tooth decay if not properly brushed after consumption. 

Digestive Problems
Some people might experience stomach upset, bloating, or diarrhea due to the fat and sugar content in chocolate, especially milk chocolate. 

Cardiovascular Concerns
Regularly consuming large amounts of chocolate, particularly with high saturated fat content, might contribute to elevated cholesterol levels and increase the risk of heart disease. 

Blood Sugar Fluctuations
The sugar in chocolate can cause blood sugar spikes, potentially contributing to diabetes risk in susceptible individuals. 

Caffeine Overdose
While the caffeine content in dark chocolate is lower than coffee, consuming excessive amounts can lead to sleep disturbances, anxiety, and jitters. 

Skin Issues
Some people experience acne breakouts after consuming large quantities of chocolate.

Individual Sensitivities
People with specific allergies or digestive sensitivities should be cautious with chocolate consumption and consult a healthcare professional if needed. 

Chocolate Dangers

And then there are heavy metals. Cadmium and lead—two heavy metals linked to a host of health problems in children and adults—are virtually unavoidable in dark chocolate. Consumer Reports scientists recently measured the amount of heavy metals in 28 dark chocolate bars, including Dove, Ghirardelli, Lindt, and Hershey’s, for lead and cadmium. All of them contained both metals. For 23 of them, just an ounce of chocolate violates California’s maximum allowable dose levels (MADL) for lead or cadmium.

Significant exposure to cadmium can cause lung cancer, birth defects, and other reproductive harm. Significant exposure to lead can slow children’s growth growth and development and damage the brain and nervous system.

The good news is that it’s possible for dark chocolate to maintain low levels of heavy metals: five of the 28 bars tested had levels of lead and cadmium within the California limitations.

Johns Hopkins Medicine toxicologist Andrew Stolbach told NPR “The [MADL] safety levels for lead and cadmium are set to be very protective, and going above them by a modest amount isn’t something to be
concerned about,” he said. “If you make sure that the rest of your diet is good and sufficient in calcium and iron, you protect yourself even more by preventing absorption of some lead and cadmium in your diet.”

Note: Chocolate can be toxic to cats and dogs because they can’t metabolize theobromine, a component in chocolate. 

Bottom Line: Moderation is key. Enjoying chocolate in moderation as part of a balanced diet is key to reaping potential benefits without experiencing negative effects.

THANKFUL, GRATEFUL, BLESSED

Pretty much everyone appreciates what’s good in their lives during Thanksgiving. But if you know what’s good for you, you’ll make it a daily activity!

Benefits of Gratitude

Practicing gratitude can have many benefits. From sources across the web, these benefits include:

Mentally Grateful

—Improved mood: Gratitude can make people feel happier and more content. Writing a gratitude letter and counting blessings “were associated with substantial improvements in optimism” (Huffman, Dubois, Healy, Boehm, Kashdan, Celano, Denninger, & Lyubomirsky, 2014).

—Improved relationships: Expressing gratitude can help build and maintain social bonds.

—Reduced anxiety and depression: Gratitude buffers people from stress and depression (Wood, Maltby, Gillett, Linley, & Joseph, 2008). Writing gratitude letters leads to better mental health in adult populations seeking psychotherapy (Wong, Owen, Brown, Mcinnis, Toth, & Gilman, 2016).

—Gratitude may enhance peace of mind, reduce rumination, and have a negative effect on depressive symptoms (Liang, Chen, Li, Wu, Wang, Zheng, & Zeng, 2018).

—Increased productivity: Gratitude can increase productivity by activating the prefrontal cortex, which is responsible for critical thinking and rational thought processes.

—Strengthened self-worth.

Optimism: Positive reframing underlies the relationship between trait gratitude and a sense of coherence. A sense of coherence is how confident a person feels about potential life outcomes. It is the degree to which a person feels optimistic and in control of future events (Lambert, Graham, Fincham, & Stillman, 2009).

—Reduced stress: Gratitude can help calm the nervous system and reduce stress. (UCLA HealthMar 22, 2023)

Physically Grateful

from The Greater Good Science Center

— Every time a person expresses or receives gratitude, dopamine releases in the brain, thus making a connection between the behavior and feeling good. The more a person practices gratitude, the more often dopamine releases.

—Better sleep: People who practice gratitude tend to sleep better and longer.

—Better physical health: People who practice gratitude report better physical health and are more likely to seek help for physical concerns. Patients who expressed optimism/gratitude two weeks after an acute coronary event had healthier hearts (Huffman, Beale, Beach, Celano, Belcher, Moore, Suarez, Gandhi, Motiwala, Gaggin, & Januzzi 2015).

—Reduced risk of disease by reducing inflammation at the cellular level.

—Reduced difficulties with chronic pain.

—Increased blood flow to the hypothalamus, which controls stress and sleep.

— Gratitude and spiritual wellbeing are related to positive affect, sleep quality, energy, self-efficacy, and lower cellular inflammation (Mills, Redwine, Wilson, Pung, Chinh, Greenberg, Lunde, Maisel, & Raisinghani, 2015).

The Science of Being Grateful

The Greater Good Science Center offers a plethora of information on this subject. In a paper titled, “The Science of Gratitude” (2018), they outline several benefits to gratitude practice.

Individual Gratitude

  • More satisfaction with life
  • Increased happiness and positive mood
  • Less materialistic
  • Less likely to experience burnout
  • Better physical health
  • Better sleep
  • Less fatigue
  • Lower levels of cellular inflammation
  • Greater resiliency
  • Encourages the development of patience, humility, and wisdom

Group Gratitude

  • Strengthens relationships
  • Increases prosocial behaviors
  • May help employees’ effectiveness
  • May increase job satisfaction

Research Into Gratitude

Emmons & Mishra (2011) concluded that there is “considerable evidence that gratitude builds social resources by strengthening relationships and promoting prosocial actions.”

Wong and Brown (2017) determined that gratitude does four things:

  • Gratitude disconnects us from toxic, negative emotions and the ruminating that often accompanies them. Writing a letter “shifts our attention” so that our focus is on positive emotions.
  • Expressing gratitude helps us even if we don’t explicitly share it with someone. We’re happier and more satisfied with life because we “said it to ourselves.”
  • The positive effects of gratitude writing compound like interest. You might not notice the benefit of a daily or weekly practice, but after several weeks and months, you will.
  • A gratitude practice trains the brain to be more in tune with experiencing gratitude — a positive plus a positive, equaling more positives.

“In the past, I always thought of gratitude as a spontaneous response to the awareness of gifts received, but now I realize that gratitude can also be lived as a discipline. The discipline of gratitude is the explicit effort to acknowledge that all I am and have is given to me as a gift of love, a gift to be celebrated with joy.”

Henri J. M. Nouwen (1932-1996)
from Return of the Prodigal Son

Bartlett & DeSteno (2006) published research about gratefulness and helping behavior:

  • Gratitude facilitates helping behavior,
  • Grateful people help the people who helped them (benefactors) and strangers similarly, and
  • Reminding people who helped them (a benefactor) still increased helping behavior exhibited toward strangers. The reciprocity norm wasn’t a factor.

Dickens and DeSteno (2018) found an association between self-control (patience) and gratitude. Grateful people delay future rewards to a higher degree than ungrateful people, positively affecting one’s finances. Increasing levels of gratitude could also help people positively affect health-related behaviors.

Robert Emmons (2010), a preeminent scholar in this field, makes the argument that gratitude allows a person to do several things:

  • Celebrate the present
  • Block toxic emotions (envy, resentment, regret, depression)
  • Be more stress-resilient
  • Strengthen social ties and self-worth

Practice Being Grateful

These suggestions at Positive Psychology were adapted from Sansone & Sansone (2010) and Emmons (2010) and are easy to do daily or weekly.

  1. Journal about things, people, or situations for which you are grateful. Consider including negative situations like avoiding an accident, for instance.
  2. Think about someone for whom you are grateful.
  3. Write a gratitude letter to someone for whom you are thankful. Consider sending it or giving it to them in person.
  4. Meditate on gratitude (present moment awareness).
  5. Do the “Count Your Blessings” exercise (at the end of the day, write down three things for which you were grateful).
  6. Practice saying “thank you” in a real and meaningful way. Be specific. For example, “Thank you for taking the time to read this article and leave a comment. I enjoy reading your contributions because they broaden my understanding of this subject.
  7. Write thank you notes. Some might say this is a lost art. Challenge yourself to write one hand-written note every week for one month.
  8. If religious, pray about your gratitude or use specific prayers of gratitude. Interfaith Worker Justice offers Muslim, Jewish, and Christian examples. Secular Seasons has several graces and invocations. You also can find a collection of secular gratitude approaches on BE. Orlando Humanist Fellowship.
  9. Recall a negative event. Doing this helps you appreciate your current situation.
  10. Be mindful of your five senses. How does each enhance your life?
  11. Create visual reminders to practice gratitude. Sticky notes, notifications, and people are great for this.
  12. Focus on the good that others have done on your behalf.
  13. Actions lead to gratitude. Smile, say thank you, and write gratitude letters.
  14. Be a grateful gazer. Be on the lookout for opportunities to feel grateful.
  15. Give something up. We tend to adapt to newness; sometimes it’s a good idea to give something up so that we can increase our appreciation of it.
  16. Think about what your life would be like if a specific positive event [hadn’t] happened. Write all the decisions and events that would have been different in your life. For instance, what if you didn’t meet your spouse? What if you didn’t get the dream job you have now? What if you hadn’t stopped a particular bad habit?
There’s always something to be grateful for!

Lack of Gratitude

Unfortunately, not everyone eagerly jumps onto the gratitude bandwagon. Emmons (2013) offers the following characteristics of ingratitude:

  • Excessive sense of self-importance
  • Arrogance
  • Vanity
  • Unquenchable need for admiration and approval
  • Sense of entitlement

Thomas Gilovich (2017) describes ingratitude as the result of “adaptation, dwelling on negatives, and skewed perceptions of hardships.” In Enemies of Gratitude, Gilovich explains how and why these three experiences interfere with one’s ability to express gratitude.

Appreciating the positives in one’s life making life better seems a little woo-woo, not to mention circular. But there’s a ton of research indicating that it works. And it’s a small, no-cost investment with potentially great rewards.

Bottom Line: Go for grateful!