Adding a 'Thank You' to Gratitude Journaling

Almost a decade ago, my wife Robyn introduced me to the practice of keeping a gratitude journal. Over the years, I experimented with different methods, including a four-part gratitude exercise. However, I've found that the simpler version—writing down three things I'm grateful for each day—resonates most with me. Recently, I made a small yet profound modification to this practice.

At the end of each gratitude, I add a simple “Thank you” to acknowledge the forces and people making my life better. This small change has significantly impacted my daily gratitude practice, and I recommend trying it if you keep a gratitude journal.

First, it’s humbling. Giving “credit” for the good things in my life makes me realize the generosity and care others are capable of. I am often in awe of their talents, grace, and how they share both with me.

Second, I feel loved—the opposite of alone. Every time I write the name of someone who has done something—knowingly or unknowingly—for me, it’s as if I feel that person giving me a hug or a smile. With a stroke of a pen, writing the name of another person in gratitude builds a feeling of love in my heart and reminds me that no matter what I think or what is happening around me, I am not alone.

Interestingly, I can’t always articulate something specific to acknowledge in my daily gratitude. Sometimes, all I can think to thank is the universe, the culture, God, or the Earth. It’s a reminder of how expansive human life can be and breaks me out of the minutiae of the daily grind. It helps me reach a headspace where small things remain small and the traces of bigger things emerge.

This emergence of these bigger forces is motivating. It makes me want to forget about the narrow and childish things that can often consume too much of my energy. When I remember that there are forces out there conspiring to make my life joyous, it makes me want to add a dollop of untraceable love and support out into the universe for others.

Ultimately, this is the broadest lesson from adding a “thank you” to my daily gratitude: by thanking the people behind my blessings, it helps me to think of and make sacrifices for others myself. If we are trying to be good people in the toughest moments, this is exactly the motivation we need to cultivate.

Gratitude and grief for slow-feeling time

My thirty-third year was not actually longer or shorter than any other trip of mine around our sun. Every day I was thirty three, still had 24 hours in it and it still had three hundred sixty five whole days, each with a sunrise and sunset.

And yet, thirty three will be the age I held onto the longest.

It was the year that we put everything on hold. We held off on house projects and trips. We held off on swim lessons and soccer practices. Instead, it was just us, our family, our close friends, and our neighbors. And  everything was slow-feeling. It was like we could savor each day just a little more because we were holding off on letting our lives change with the seasons.

But I don’t think I’ll remember this longest-age-I-ever-was year, exactly as the year of “slow-feeling” time. I’ll remember the year that our boys realized they were brothers. I’ll remember the year Myles became a walking, talking, bruiser and Bo got his big-heart and his imagination. I’ll remember the year Robyn and I had so much time together, and we started this ritual of turning to each other and saying, “Hey babe, it’s a good life.” I’ll remember the year Riley finally trusted me enough to become father and son.

It was all so slow-feeling because we were just stewing and simmering in all of it - all the muck and the tantrums and the love, tears, chocolate chip cookies, and all the grief and singing and hugs, and uncertainty and glorious monotony. That is what I will remember from the age I held the longest.

The day I turned thirty-four we played tennis at the park. It was our immediate family. Our boys running to and fro, Robert minding the net with his new racket, for the first time. And perhaps symbolically, I literally ran out of the soles of my shoes. And none of us said it, but playing tennis as a family was like the unofficial end of this year that was stewing, and simmering, and slow-feeling. We pulled the pot from the stove and that was that.

In short spurts I’ve noticed this gift of slow-feeling time starting to fade away. Our friends are starting to become busy again. We are running more errands or heading into offices every once in awhile. We’re talking about swim lessons and soccer practices like we were 18 months ago. We’re doing house projects and planning trips. Our friends and family are starting new jobs, moving cities, and making moves again. The sizzling and crackling of fast-feeling time is coming back.

And I have had this chewing feeling that I haven’t been able to put my nose on until today. It’s grief. 

I’m thirty four now and the year of my longest held age, in all it’s muck and wonder, is over. With all the relief of vaccines, and reopening, and reunions, life has resumed it’s forward motion, yes. The year of slow-feeling time is over.

And I know I can’t hold onto my boys at this wonderful age any longer. They’re going to make up grow their way through lost time. Robyn and I will have more days where we are ships passing in the night. Riley’s snout will get grayer, and so will I. Everyone we love will be busier.

And it won’t be any faster or slower than it ever was. But it will feel faster. It will feel like I’m having to let go more. It will feel like a changed season and a new era. And it all will feel too fast, just like it did before I was thirty three.

And I guess what I’m asking for, Father, is a blessing. A blessing of friendships that endure as the seasons change. The blessing of having time feel slow every now and again. The blessing of gratitude for glorious monotony. The blessing of memories and stories and celebrations we can remember as our hair grays. 

Thank you, Father, wherever you are out there, for the gift of slow-feeling time and the chance to understand it so early in life. Please bless us with more birthdays to cherish and the good sense to age with grace.

Whose shoulders am I standing on?

I stand on the shoulders of many.

My parents, my wife, my high-school teachers and club advisers, my professional mentors, civil servants that have worked in my community, scholars who have created knowledge I learned, my friends, my grandparents, veterans of war, veterans of peace, artists, kind strangers, and probably many more that I don’t know.

When asking myself, “whose shoulders am I standing on?” it compels me to keep pushing through adversity. Because, how could I insult all those who lifted me up by giving up now?

But it also raises another question in my mind, “who am I putting on my shoulders?”

Both questions are worth asking. Spending five minutes with those questions brought me to a place of peace, gratitude, and service.

One less reason, or, People Who Look Like Me (and my sons)

Yesterday, I came across this clip of Chadwick Boseman on the Tonight Show with Jimmy Fallon. It moved me to tears.

The scene is staged with a room that contains a framed moved poster for Black Panther. Fans are delivering video messages of appreciation to Boseman. What they do not know, is that the actor is behind the curtain watching them speak in real-time. He then surprisingly pops out to say hello, and the exchanges Boseman and his fans were emotional, funny, and for me transcendent. 

I finally internalized what it meant to have people of color who look like you, who are pathbreaking.

The appropriate context here (especially if it's you Bo and Myles who are reading this many years after 2020), is that I've never had a well-known Indian-American that I've related to AND been inspired by.

There are plenty of Indian-American politicians, but many are so far outside of the mainstream that I don't relate to them. The others seem like they've anglicized themselves to win votes.

The lndian-American cultural figures, like actors, businesses executives, and television personalities, either have played caricatures of Indians or are in fields (e.g., like Dr. Sanjay Gupta or Dr. Atul Gawande) that are already associated with Indian vocations, or, they're not American-born (e.g., like Satya Nadella).

And more than that, I've never seen any Indian-Americans that have had a gravitas, grace, or poise about them that have made them exceptional (at least in a domain that resonates with me).

When I saw the Fallon clip, I realized that Chadwick Boseman wasn't just a good actor that played the Black Panther, Jackie Robinson, and Thurgood Marshall. He had gravitas. He was exceptionally talented. He had grace. He was so profoundly regal when playing king T'Challa that his playing of the role was pathbreaking, especially when so much of what Black Panther was is unique and pathbreaking on its own. He persisted through serious illness, in private, to make a gigantic cultural impact.

I remember the second Halloween we had in our home in Detroit. It was 2018, after Black Panther had come out earlier that year. There were so many young, black, men who dressed as the Black Panther. They wanted to be like Chadwick Boseman / King T'Challa. And truth be told, I want to be like King T'Challa. Boseman's work inspired me, too.

And I think there are a handful of people who were not just good at their jobs, they are pathbreaking for one reason or another. People like President Obama, or Beyonce, or a in-process example might be AOC. Or JK Rowling, or Dolly Parton, or Oprah. Or FDR, Viktor Frankl, or perhaps even Eminem. These people did not just make exceptional contributions, they have compelling character or inspiring personal stories.

A lot of people talk about how it's important to have role models that look like you. The narrative around that idea is often something like, "if they made it, I can make it." But I'd put a different spin on it: if they made it my [South Asian ancestry, but everyone fills in their own blank] is no longer a reason why I can't make the contribution I want to. And honestly, it's no longer an excuse either. And that’s truly liberating.

And why I mention that reframe is because for me (and I think this is true with a lot of minority groups) I have this soundtrack in my head telling me that I shouldn't try to do hard things, because I'm destined to fail. Because I'm Indian, or because I'm short. Or because I didn't go to Harvard. Or because my parents are immigrants and don't have a rolodex full of connections. People like me don’t do stuff like this. People like me can’t make exceptional contributions and have grace and gravitas.

These are all these stories that I know are dumb to believe. But it's so freaking hard not to listen to those stories. Or not feel like you're an impostor that has to compensate for some deficiency. And by the way, I don't think anyone (even white men) is immune to this phenomenon. Everyone needs path breaking role models that are like them.

I didn't know until recently that Sen. Kamala Harris or Ambassador Nikki Haley were half Indian. And I was even more surprised to find out that both of them (in their own ways) haven't turned away from their South Asian heritage. They don't hide it, at least in my opinion.

And I suppose it remains to be seen whether either of them are truly pathbreaking, but I don't see any reason why they can't.

And I feel so relieved. I had been without role models who look like me for so long, I didn't realize how important it was to me personally, and how much having a role model that looked like me changed my perception of my own self.

But I am more relieved for my sons. If either Sen. Harris or Ambassador Haley becomes a President or Vice President (and serves with distinction), they are both very close role models for my mixed race half-Indian sons. And my sons will grow up their whole lives with a path breaking role model that proves to them that their mixed-race ancestry doesn't have stop them from making a generous contribution to their communities.

It is a wonderful gift for me, as their father, to know that even if there are so many other reasons for them to doubt themselves, with people like Senator Harris and Ambassador Haley, they have one less reason.

4-Part Daily Gratitude

Starting a gratitude changed the course of my life. I don’t even think that’s an overstatement.

In my times of highest anxiety, thinking about gratitude helped me to think about and even feel my feelings. I suppose it may vary from person to person, but I am not able to function normally when I’m completely gripped by high-intensity emotions. Being emotionally stable is a necessary condition for living out my best intentions.

Writing down gratitudes helps me stay centered, even, and calm. There are many ways to do this. Here is how I approach it, which I took from a meditation class on Glo.

I write down four sentences as part of my morning routine. I happen to do this as part of my first order of business before I start my work day.

I recommend keeping your gratitude journal in the morning, but doing this at any time daily is great. Here are the four parts to my daily gratitude journaling:

• Who is someone I am grateful for?

• What is something I am grateful for?

• What am I grateful for in the coming day?

• What is a problem I am grateful for?

If I’m feeling angry, I might add, “Who do I forgive?”. When in despair, I might add, “What do I pray for?”.

There’s no 100% right way to do a gratitude journal, as long as you write out what you are grateful for. It’s hard at first, but definitely worth going deep on, every day.