Let’s talk about gratitude – it’s basically feeling thankful for the good things in your life. It’s easy to forget to be grateful when things get tough, but making gratitude a part of your daily routine can actually bring you a ton of benefits and help build your happiness.
So, I’m here to give you the lowdown on how you can increase your gratitude and start noticing all the things in your life that you can be thankful for. Let’s dive in!
What is Gratitude?
Have you ever felt thankful for something or someone and felt all warm and fuzzy inside? That’s what we call gratitude! It’s that feeling of appreciation that we experience when we recognize the good things in our lives.
Gratitude can happen spontaneously, but did you know that you can also actively work on cultivating more gratitude in your life? Research has shown that people who have high levels of gratitude reap a ton of benefits, so why not give it a try and see how it can change your life?
So, what exactly is gratitude? It’s the act of recognizing and appreciating the good things in our lives, whether they are big or small. It can be as simple as feeling grateful for a sunny day, a cup of coffee in the morning, or a friendly smile from a stranger.
When we focus on the positive things in our lives and express gratitude for them, we shift our mindset from negativity to positivity. This shift can have a powerful impact on our mental and physical health, relationships, and overall well-being.
Remember, gratitude is a practice, and it takes time to develop. But with a little effort and mindfulness, you can increase your own gratitude and reap the benefits that come with it.
The Benefits of Gratitude
Practising gratitude is a simple yet powerful way to improve your overall well-being. Not only does it boost your mood and help you enjoy life more, but it also has physical health benefits. By focusing on the good things in your life, you can strengthen your relationships, cope better with tough times, and balance out the negative with positive memories.
Below are some reasons why gratitude can lead to a more fulfilling and satisfying life:
1. Boost your mood instantly with gratitude
Practising gratitude can have an instant effect on your mood. When you focus on the good things in your life, it can help you feel happier and more content. Even just taking a few minutes each day to think about what you’re grateful for can make a big difference.
2. Strengthen your relationships
When you express gratitude towards others, it can help strengthen your relationships. It lets them know that you appreciate them and value their role in your life. This can help you feel closer to friends and family, and create deeper connections with them.
3. Enjoy life more
Focusing on gratitude can help you enjoy life more. When you take time to appreciate the good things in your life, you’re more likely to find joy in everyday experiences. It can help you feel more satisfied and fulfilled, even during difficult times.
4. Boost your physical health
Believe it or not, gratitude can have physical health benefits too. Research has shown that people who regularly practice gratitude tend to have better sleep, lower stress levels, and even stronger immune systems. So, taking a moment to focus on the good things in your life can actually be good for your body.
5. Cope with tough times
When you’re going through a tough time, it can be easy to focus on the negative. But, practicing gratitude can help you cope better. It can help you find the good in a bad situation and remind you that there are still things to be grateful for.
6. Balance out the negative
As humans, we tend to remember negative events more easily than positive ones. But, by increasing how often we experience gratitude, we can balance out some of the negativity. It doesn’t mean ignoring your problems, but it can help you remember the good things too. So, you get to enjoy the positive memories for longer.
How to Practise Gratitude?
1. Write Thank You Notes
John Kralik’s book “365 Thank Yous” is a great example of how expressing gratitude through writing thank you notes can change your life. Not only is it a thoughtful gesture to acknowledge people for what they bring to your life, but it can also bring financial gain, true friendship, weight loss, and inner peace. People enjoy opening thank you notes, and it’s a simple way to express gratitude.
2. Start Each Day with Gratitude
Brother Steindl-Rast, a Catholic Benedictine monk, reminds us in a beautiful video called “A Good Day” that every new day is a gift, and the only appropriate response for this gift is gratefulness. Each day we wake up is a blessing, and we can make the most of it and enjoy life’s many pleasures if we choose to.
3. Keep a Gratitude Journal
Writing down what we are grateful for each day can help us focus on all we have in life instead of what we lack. Keeping a gratitude journal is also a fun and insightful way to journal our thoughts. You can purchase a special journal with a beautiful cover or keep an online gratitude journal. Writing down what we are grateful for helps us appreciate the little things and find joy in our everyday lives.
5. Take a Nature Walk
Sometimes, technology can be overwhelming, so it’s important to take a break and connect with nature. Whether it’s a walk, a hike, or a drive, spending time outdoors can have a calming effect and help us appreciate the beauty around us. From the ocean to the trees, flowers, and animals, there’s something special about being connected to the natural world. As Thoreau says, nature has a subtle magnetism that can put us “aright” if we let it.
6. Appreciate What You Have
It’s easy to get caught up in our daily routines and forget to appreciate the things we have in our lives. Health is one thing that we may take for granted, but waking up feeling well and pain-free is a blessing that some people never experience. If we’re not careful, we might lose sight of what’s truly important until it’s gone. So, take a moment to reflect on what you’re grateful for and try not to take it for granted.
7. Celebrate Special Occasions
A simple way to show gratitude is to celebrate the special occasions of our loved ones, friends, and acquaintances. A quick phone call, card, or email can make someone feel appreciated and special. Life can be tough at times, so taking the time to celebrate the people we care about is something joyful and within our control. Plus, it’s a great way to strengthen our relationships and show our appreciation for those around us.
8. Give a Compliment
Have you ever received a genuine compliment that made your day? You can do the same for others. Take a moment to notice someone’s good qualities and tell them how much you appreciate them. It could be as simple as telling a coworker how much you admire their sense of humor or their ability to stay calm under pressure. Giving compliments not only makes the other person feel good but it also spreads positivity around. Try to give at least one sincere compliment per day and see how it brightens up your day and others’ as well.
9. Say Affirmations
The way we speak to ourselves can greatly affect our self-belief and confidence. Saying affirmations silently or aloud can help us to change our negative self-talk and cultivate a positive mindset. Spiritual leader Louise Hay believed in the power of affirmations to change our lives by acknowledging our own power and stepping out of our victim role. Creating affirmations is a simple yet powerful way to practice gratitude and transform our thoughts. View some examples of positive affirmations.
10. Stop Complaining
We all have moments when we feel frustrated or annoyed and complaining can feel like a release for those negative feelings. However, if it becomes a habit, it can create a toxic mindset that brings us down. Challenge yourself to stop complaining for 21 days straight. You can start small by not complaining about your job, family members, finances, traffic, or the weather.
Pastor Will Bowen wrote a book called “A Complaint Free World: How to Stop Complaining and Enjoy the Life You Always Wanted” and challenged his congregation to form a habit of gratitude by not complaining for 21 consecutive days. Many inspiring stories of transformation came out of this challenge, with people reporting improvements in their health, relationships, and careers. Give it a try and see how it can change your outlook on life.
11. Leave Little Positive Notes
One way to keep the feeling of gratitude alive throughout your day is to write little positive notes and leave them in plain sight. These notes can be gratitude affirmations, a poem like the Be Thankful poem, or an inspiring quote. You can leave them for your loved ones, colleagues, or even strangers. Placing a note in a library book or on a car window shield can make someone’s day. This simple gesture can go a long way in spreading positivity.
12. Recognize the Good Things in Your Life
We all have our daily frustrations, whether it’s an unfulfilling job or a stagnant relationship. But it’s important to remember that there are good things in our lives too. Some things are within our control to change, while others are not. When things are going well, take a moment to appreciate them. Delight in the gift of life and all its wonders.
13. Be Present in the Moment
Expressing gratitude brings us into the present moment, making us aware of all there is to celebrate in life. Take time to soak in a sunrise, sunset, or a full moon. These moments allow us to appreciate the beauty of life and forget about our worries, even if it’s just for a moment. As Louis Armstrong sang, “What a wonderful world.” Let yourself have these moments of bliss and remember to be grateful for them.
