Attitude of Gratitude
The benefits of making gratitude a habit are nearly endless. Research shows that people who regularly practice gratitude by taking time to notice and reflect upon the things they're thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems (which could really come in handy in 2020). As I have found in my own practice...with gratitude comes abundance.
Here’s a few keys to getting started:
KEEP IT FRESH. The best way to reap the benefits of gratitude is to notice new things you’re grateful for every day. Journaling works because it slowly changes the way we perceive situations by adjusting what we focus on. While you might always be thankful for your great family, just writing “I’m grateful for my family” week after week doesn’t keep your brain on alert for fresh grateful moments.
GET SPECIFIC by writing “Today my husband cleaned the house when he knew I was really stressed” or "My sister invited me over for dinner so I didn't have to cook after a long day." And be sure to stretch yourself beyond the great stuff right in front of you. Opening your eyes to more of the world around you can deeply enhance your gratitude practice. Make a game out of noticing new things each day.
BE REAL about your practice. Being excited about the benefits of gratitude can be a great thing because it gives us the kick we need to start making changes. But if our excitement about sleeping better because of our newfound gratitude keeps us from anticipating how tired we’ll be tomorrow night when we attempt to journal, we’re likely to fumble and lose momentum.
MAKE A PLAN. When we want to achieve a goal, try using the technique of mental contrasting—being optimistic about the benefits of a new habit while also being realistic about how difficult building the habit may be – leads us to exert more effort. Recognize and plan for the obstacles that may get in the way. For instance, if you tend to be exhausted at night, accept that it might not be the best time to focus for a few extra minutes and schedule your gratitude in the morning instead.
GET CREATIVE. Journaling might not be for everyone or you might just want to switch it up every now & then. So get creative with how you can practice gratitude. I’ve heard of some people keeping a rock or something small in their pocket and every time they touch it it serves as a reminder to take the time to be grateful. Or I’ve also had a client who liked to write her grateful moments on a piece of paper and put it in a jar. On New Year’s Eve, she’ll empty the jar and review everything she wrote. When a good thing happens, she now exclaims, “That’s one for the gratitude jar!” I love this idea because it immediately makes the moment more meaningful and keeps us on the lookout for more.
Questions to Ponder:
How would implementing gratitude into your day-to-day routine change the way you feel or how you see the world?
What can you do (other than journaling) to practice gratitude or appreciation?
What are some of the obstacles that could get in your way when trying to create a new habit?