And you know what? Here in the US we are just about to celebrate one of my favorite holidays, Thanksgiving.

你知道嗎？在美國我們將要慶祝我最喜歡的節日之一：感恩節

I love it for two reasons. One because I get to cook for my friends,

我喜歡它有兩個原因。一個是因為我要為我的朋友們下廚

and two because I get to eat a lot of mashed potatoes, and those are two things I can do all day long.

第二個是因為我可以吃很多的土豆泥，而且做整天也不厭倦

Now, this is also a time of the year when we all start to hear a lot about gratitude,

現在，這也是一年當中我們開始聽到許多有關感恩話題的時候

and I love gratitude because I think it is the number one super tool to transform your life.

我喜歡感恩因為我想這是排名第一的超級工具可以轉變你的人生

But here’s the thing, gratitude can feel a little, you know, cliche.

但有一件事，感恩聽起來可能有點，你知道的，陳腔濫調

You might think like, “Ugh, gratitude. I’m so over it. Been there, done that. It’s so Oprah in the 90s.”

你可能會想：噢，感恩啊。我早就經歷過了，我己經很常感恩了。90 年代歐普拉節目常常強調這個

Here is the deal though, if you’ve got gratitude fatigue I can pretty much bet you’re doing it wrong.

這樣你看好不好，如果你覺得感恩讓你感到厭煩，我可以果斷地打賭你感恩的方式錯了

I know, right? Who knew you could do gratitude wrong. I didn't know that until I read this here book by Robert Emmons called Gratitude Works.

我知道你在想什麼，對嗎？誰會知道你感恩的方式可能錯了。我直到看了Robert Emmons 的書，書名是Gratitute Works，我才知道這件事

Now, Robert is the leading researcher on gratitude.

Robert 是當今感恩相關理論的領航研究員

Now, here’s the thing, I wanna teach you one trick that I learned from Robert

現在，我想和你說一件事，我想教你一個我從 Robert 書中學到的技巧

that’ll help take your gratitude practice from something that’s, you know, kinda nice into a total miracle smoothie for your emotional well being.

它將幫助你將你的感恩習慣從…這麼說，一個相當不錯的情況提昇到一個全然不可思議的境界，獲得內心的喜樂

Now, before I tell you this one strategy, I’ve gotta be up front. This is about gratitude journaling.

現在，在我告訴你這個方法之前，我想要先說明。這是關於一個感恩的旅程

And before you go, “Ugh, journaling. That’s just too much work. I don't wanna do it.” Stop.

在你心中冒出：「呃，旅程。那太麻煩了。我不想做這個」之前，快停止

Journaling is awesome. Two reasons. Number one, when you journal you start to uncover personal insights about yourself

旅程是很棒的。有兩個原因。第一個原因，當你在旅行途中你開始發掘對自我的了解，

which can really help you unwire any negative patterns that you have, and we all have them.

這可以真正幫助你化解任何你擁有的習慣性負面意識，我們都有。

Number two, when you journal on the regular

第二個原因，當你的旅程走在常規的軌道上

you really develop discipline and discipline is awesome for following through and getting results.

你真的會培養出紀律而遵照紀律並堅持到底是很棒的進而可以得到理想結果

Now, these two benefits never come when you just think about gratitude,

到這裡，當你只空想感恩時這兩個好處並不會實現

so don't be so quick to dismiss the journal practice.

所以不要這麼快就決定放棄這個旅程的練習

Ok, so here is the big magic gratitude trick. If you want the most ROI for your gratitude practice,

好的，現在來說這個大魔術般的感恩技巧。如果你想要在你的感恩練習中獲得最多

the dividends are in the details. It turns out that most of us are pretty lazy when it comes to our gratitude practice,

我們要仔細審視這些被除數。原來大部分的我們對於感恩練習都非常的懶惰

What’s wrong with that? It is way too general. So research shows that if we want the most bang for our gratitude buck,

為什麼會這樣呢？因為這麼做太一般了。所以研究指出如果我們想要在感恩上獲得最大價值

we have got to get specific. That means way more depth and less breath. Check this out.

我們必須要更具體明確。那意味著方法要更深入而且更紮實。來看看這個

The University of Southern California did a 10 week study on gratitude journaling with 3 groups.

南加州大學做了一個為期十週，共三組人的感恩旅程研究。

The first group were generalists: writing down 5 general things a day they were grateful for.

第一組是一般問題：寫下五個在一天中讓他們感到感恩的平常事情

The second group got specific: they picked one thing a day and wrote 5 sentences about it.

第二組問題變得比較明確：他們選擇一天中的一件事並寫五個關於這件事的句子

The third group wrote about ways which they were better off than other people.

第三組要寫下他們比別人更好的地方

Excuse us. Here’s the results.

讓我們看看結果如下

It turns out that the group that wrote 5 sentences about one thing

關於一件事情寫五個句子的群組

were more elated, excited, and alert than the other groups and less tired, sad, and lethargic.

和其他組相比他們顯得更興高采烈、興致勃勃以及謹慎，而且比較不會感到疲憊、悲傷和遲鈍

Bottom line, details equal dividends. And I gotta tell you, this really, really works.

如下面所示，感恩的美好來自每個細項。而我想告訴你，這真的真的有效

So I tried it. I am so grateful for Josh, but instead of just of just saying, “I’m grateful for Josh,”

所以我嘗試這麼做了。我真的很感激 Josh，但與其只說：「我很感激 Josh」

I wrote down five really specific things that I’m grateful for and I want to read them to you right now.

我寫下五個我感激的特定事情，而我現在想要唸給你們聽:

So I’m grateful that over the 11 years that we’ve been together

我感謝過去十一年來我們在一起的日子

he’s brought me a hot beverage in the morning at least 1,500 times.

他在早晨帶杯熱飲給我至少有一千五百次

He makes me laugh more than anyone else in the world because he’s just so funny.

他讓我笑的比世界上所以有其他人都多因為他實在太有趣了

He always says he’s sorry first even if I’m being overly sensitive, and not just to placate me, but because he genuinely is sorry.

他總是先道歉即使是我有時候過度敏感，並不只是要安撫我而是他發自內心地感到抱歉

And he consistently hopes… helps me to slow down to enjoy life.

而他始終希望…幫我放慢步調來享受生活

And, most importantly, he makes the most delicious blueberry banana walnut peanut butter pancakes for me and all my friends.

而重要的，他做最美味的藍莓香蕉胡桃花生奶油烤餅給我及我的朋友們

Ok, so if you wanna help spread the word about the right way to do gratitude, then you gotta share this here tweetable.

好的，所以如果你想要幫忙散播正確的感恩方式，那麼你應該分享這裡的推特佳句

“When it comes to gratitude, the dividends are in the details.”

「當說到感恩，美好都在細節裡」

So now I would love to hear from you, and I want you to get grateful in the comments.

現在我想到聽聽你們的想法，而且我想要你們留下感恩的留言

So choose one person or thing that you’re grateful for and write five specific, detailed reasons why.

選擇一個你感恩的人或是事情並寫五個具體詳細的原因

As always, the best discussions happen after the episode over at MarieForleo.com,

一如往常，最好的討論都在 MarieForleo.com 網站影片之後

so get your butt over there and leave a comment now.

所以現在就到那裡並留個言吧

Did you like this video? Are you grateful for it? If so, subscribe to our channel and, of course, share it with your friends.

你喜歡這部影片嗎？你對它感到感恩嗎？如果是的話，訂閱我們的頻道並且當然地，把它分享給你的朋友們。

And if you want even more incredible resources to create a business and life that you love,

而如果你想要更多不可思議的資源來建立你喜愛的事業和生活

plus some personal insights from me that I only get to talk about in email,

加上一些我只在電子郵件中談論的個人觀點

come on over to MarieForleo.com and sign up for email updates.

快來 MarieForleo.com 網站並註冊以便收到網站內容更新的電子郵件通知

Stay on your game and keep going for your dreams because the world really does need that special gift that only you have.

堅持在你的舞臺上並繼續追求你的夢想，因為這個世界真的非常需要你獨一無二的天賦

Thank you so much for watching and I’ll catch you next time on MarieTV.

非常感謝你的收看，我們下次 MarieTV 再見