We combined something no one liked to do (but had to be done) with something everyone enjoyed. When it came time to clean up we turned on our favorite Disney soundtrack and we turned doing the dishes into a nightly dance and karaoke party. So, we turned after-dinner clean-up into a ritual. We wanted our children to learn responsibility and Anna and I didn’t want to be left a giant mess to clean up every night. Obviously, we determined that this habit could not continue. It was amazing to see how quickly they could vacate the room, leaving my wife and me alone to clean up. One of my children’s least favorite tasks was helping to clean up after dinner was over. It strengthens our relationships and brings us closer. It allows us to connect and reflect upon our day. One of my family’s favorite rituals is having dinner together every evening. Have you ever managed to gain a challenging healthy habit – or to break an unhealthy habit? If so, how did you do it? It reminds you of all the resources, all the assets, all the skills you have at your disposal-so you can use them to more easily do what matters most. It immediately shifts you from a lack state (regrets, worries about the future, the feeling of being behind) and puts you into a have state (what is going right, what progress you are making, what potential exists in this moment). On the other hand, when you focus on something you are thankful for, the effect is instant. But over time, the toxicity of these negative emotions builds up robbing us of peace and contentment. It also generates a positive, self-sustaining system wherever and whenever it is applied. It starves negative emotions of the oxygen they need to survive. Gratitude is a powerful, catalytic thing. The importance of gratitude cannot be overstated. When you focus on what you have, you gain what you lack. Here’s a truth that took me far too long to realize: When you focus on what you lack, you lose what you have. What’s something you know now about happiness that you didn’t know when you were 18 years old? Hopefully, they will be able to see, through my writing, what my experiences were like and what was most important to me. Perhaps more importantly, it will be something that my children and grandchildren can have one day when I am gone. And it gives me something that I can look back on every so often so I can recall many of the important moments, insights, or lessons I have learned along the way. It helps me recognize what I am most grateful for. Journaling gives me the opportunity to reflect on my day and allows me to see much of the otherwise invisible progress that I have made. It’s a small practice that has paid huge dividends for me.

Greg: For more than 10 years, I have kept a journal. Gretchen: What’s a simple activity or habit that consistently makes you happier, healthier, more productive, or more creative? I couldn't wait to talk to Greg about happiness, habits, and creativity. Now he has a new book that just hit the shelves: Effortless: Make It Easier to Do What Matters Most ( Amazon, Bookshop).

He also hosts the podcast What's Essential with Greg McKeown. He's written for many publications, and is the author of the bestselling book Essentialism: The Disciplined Pursuit of Less ( Amazon, Bookshop).

He has dedicated his career to discovering why some people and teams break through to the next level-and others don’t. Greg McKeown is a CEO, author, and social innovator.

Effortless greg mckeown