Gratitude is a surprisingly powerful force. But what does it mean to be grateful? Gratitude is often defined as the expression of a deep appreciation for something or someone that is given freely without expecting anything in return.
Showing appreciation and gratitude for the things and people in our lives can help us adapt to change, cope with difficulties, regulate our emotions and improve our mental and physical well-being. Here are some benefits and tips to help you practice gratitude and lead a grateful life.
Benefits of practicing gratitude
Research studies have shown that gratitude can have a number of positive benefits for our lives. In fact, gratitude can…
Ways to practice gratitude
Like most good habits, expressing gratitude can take some practice. Here are a few different ways you can incorporate gratitude into your daily routine. Try them all or choose the one that feels like the best fit for you.
Keep in mind that it’s okay to start small and build up your practice. You don’t need to dedicate a large amount of time to enjoy the benefits of expressing gratitude.
Mindful walk
With busy schedules, it’s easy to miss out on the little things taking place around us. For this exercise, set aside 15 minutes each day to take a stroll outside. It can be helpful to walk at the same time each day to help you stick with this habit. As you’re walking, make a mental note of all the positive things you notice around you, including sights, sounds, smells and other sensations. It could be as simple as the number of dogs you pass, how the breeze sounds or pleasant smells you notice passing by different shops.
Send thanks
Write a letter, card or postcard to your student or someone in your life that you’re grateful for. When expressing gratitude, be sure to use specific examples. Be sure to include details in your letter such as what this person has done for you and what impact they have had on your life. If you haven’t seen them in a while, give them an update on what your life is like now. If appropriate, let them know how they have helped you get to this point. Keep in mind that this practice can be beneficial, even if you don’t end up sending them out.
Gratitude jar
For this exercise, you’ll need an empty jar or container, scratch paper and writing utensils. Each day, write down at least one thing that you’re grateful for. Encourage your family members or friends to write down their own pieces of gratitude (and don’t forget to include a few funny ones, too). Drop each slip of paper into the jar. At the end of the week, sit down together and read each item. You can make this exercise a weekly tradition by doing this over a shared meal, cup of cocoa or other social get together.
Writing or journaling
Journaling is a great way to practice gratitude. If a blank page feels intimidating, you can use these ideas to gain practice and kick-start your journal.
Not into journaling on paper? Consider using a gratitude app or notes page on your phone.
Appreciation notes
If journaling feels like too much, try keeping quick notes instead. You can use a notebook, phone app or Post-its to keep track of your thoughts. Jot at least one thing down every day. It can be as simple as something funny you saw today or something nice someone did for you. Write down any positive thought, memory or action that comes to mind (no matter how small).
Loving-kindness meditation
Meditation can help us pause and take a moment to practice mindfulness and feel more present in the current moment. Loving-kindness meditations can also help us expand our sense of kindness, compassion and gratitude for ourselves and others. Follow along with this Loving-Kindness Meditation from the Greater Good Science Center at UC Berkeley.
Avoiding gratitude guilt
While gratitude has a number of benefits, it can also bring a sense of guilt if we don’t feel we are being grateful enough. Here are some common pitfalls to avoid when creating a gratitude practice.