Check any test taker's to-do list and you'll have a litany that includes various incarnations of learn, study, practice, and 'test'. Less common on these lists are strategies to make one happier during the hunkering down of study itself. This stressful time can be made less so by some practices to improve ones overall mental well being. The simple act of expressing gratitude can actually contribute to one being happier and more focused, and, what better a season is there to discuss this, than the one we're in now!

In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.(1) When we're in this 'state' everything comes easier and people who are positive tend to have a, better attitude about how they perform on high-stakes tests.

Gratitude seems simple enough: we likely say 'thank you' for gifts or favors, and may even send thank you notes. But now is the season where we dig a little deeper and express gratitude towards others, and that which we have to be thankful for. There is a spectrum of gratitude - - from which test takers and individuals alike can benefit. From saying thank you to people who help us out by waiting our tables or doing our dry cleaning, to those who empower us to perform our best on tests: our bosses for giving us time off to our tutors who teach us the skills we need to succeed. Everthing is fair game: from expressing appreciation for your family and friends to recognizing the possibility of great opportunity ahead of you: just visualize entering into your dream-business book store, purchasing first semester books. What could be better? Oh, the stuff that comes after: increases in paychecks, upgraded jobs and career opportunities, not to mention the networking and life-long friendships made...can't you just see it, not that far away, now.

For the here-and-now, it's beneficial to step back, and reevaluate when we feel satisfaction in our lives, without giving ourselves a hard time with what isn't quite where we want it to be. Life is a constant flow, and in the test taking process, one can often feel victory and defeat repeatedly, sometimes multiple times in a single day. We might want things a little differently - thinking that shifts and changes, would make things better, but acknowledging where we are right now, and the goodness of that moment is what gratitude is all about. It helps people to focus on the 'haves' rather than the 'have nots'.

There are medical benefits too, as discussed in Harvard Medical School's monthly newsletter(2). So, tweaking Harvard's list as a way to cultivate gratitude, and tweaking it for you, dear test-taking demographic, I'm providing some exercises here that will improve your mindset -- and I hope, in turn, your performance. Experiment with one or all of them. At first it might feel trite and even forced, it's been proven that our mental state improves and grows stronger with use and practice.


Ways to cultivate gratitude

Write a thank you note to a colleague, friend or mentor. Express your enjoyment and appreciation of that person's impact on your life at this point in time - - either how they've helped you in the past or how they are helping you now. The Harvard newsletter recommends you send it, or better yet, deliver and read it in person if possible. Make a habit of sending at least one gratitude letter a month.

Better yet: take time each week to write a graditude letter to yourself.

If you have a demanding school and/or work schedule, you might find that you have no time to write. Take a couple of moments to think about someone who has done helped you out - - even substantially and call to thank them or even mentally thank them. Make a check list that goes something like:

_______ helped me by _______.

I felt _______ because of this new found _______ I know I'm able to do the following:__________

_____________________________________________.

and so on.

Keep a gratitude journal. Make it a practice to document your gratitude each day. Write it down or share with a loved one. Take note of how this makes you feel. To relive the appreciation you feel as well as to express your feelings. Likely, you'll feel great.

Designate Time to Recognize Appreciation. Once a week, prior to beginning to study or take a diagnostic test, write down you're grateful for. Whether you view these as 'blessings' or reframes, you can view your 'journey' from a place of abundance, rather than as a 'chore' or something 'stressful.' We remind our clients that education is an is a means to improve ones understanding of the world not to mention contribute to your livilihood. Pick at least three things to write down each time. Again, be specific about what you distinguish as our appreciation and think about how it feels.

Time to be Mindful. Whether you like Yoga, meditation or prayer, taking time to check in with yourself to focus in on the present moment without judgment is a beneficial exercise in 'tuning in'. Figure out how it works for you - - whether you want to focus on a word or phrase (such as "success" or "relaxation"), a mandala, or even a candle's flame. Take the time to be, and in that, notice what you're grateful for (the progress you've made, taking the time to succeed and upgrade your career, etc.).

So get busy and give some thanks!

Both (1) and (2) footnotes taken from Harvard article: https://www.health.harvard.edu/healthbea ... ou-happier. For more information on how to feel really thankful, contact TPNY. You'll be thankful you did.