What is Gratitude?
Have you ever thought about how often you actually express gratitude? Although it might seem like an obvious thing to do, many of us don’t practice this emotion to its full extent.
Think about it, you may recognize how nice it was of your coworker to buy you a coffee and simply stop there. But just recognizing that you’re thankful for someone or something isn’t all there is to it.
Showing your appreciation through some form of generosity such as love, your time, or kindness, is what gratitude is really all about.
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Why is it Important to Practice Gratitude?
Practicing gratitude makes us appreciate the value of something we may have otherwise taken for granted.
It reminds you to call your mom and thank her for all she’s done for you, or get your pet a special toy they’ll love.
We start to become more aware of the people (and furry friends) we’re grateful for having in our lives.
Practicing gratitude is however, a choice we make and not necessarily something that happens naturally.
Making the choice to practice gratitude changes your life’s focus by shifting your attention away from the negative.
So if you’re too busy paying attention to how great it feels to be thankful for all you have, your bad thoughts will have to take a back seat.
When you’re feeling grateful, you’re automatically recognizing the GOOD in others and in life, thus forming a more positive mindset.
What are the Benefits of Creating a Gratitude List for Practicing Gratitude?
Increase in Mental Health
Practicing gratitude helps us bounce back from stressful situations. It makes us more resilient because we’re not putting so much emphasis on the negative, making us mentally stronger.
Positive Outlook
Grateful people tend to be more carefree due to the focus on how much good there is to be thankful for.
Gratitude helps us experience more joy and feel lighter, giving us a more positive outlook on life.
Enhances Empathy
We’re better able to understand others and see their perspective on things with gratitude. I find that I now have more patience when having a conversation where I have a different view than the other person. I’m in a much better position to hear them out and see why they feel the way they do.
Boosts Generosity
Have you ever felt excited to give someone a gift? It can feel even better than buying one for yourself. The feeling you get from putting a smile on someone’s face is priceless.
The more you practice gratitude, the more generous you’ll be with your time and efforts to make someone else happy.
Stronger Social Connection
Making the extra effort to communicate how grateful you are, enhances your social connection with others and improves mental wellness.
Having this quality attracts friendships and relationships, people want to be around someone who exudes positive energy.
How to Create a Gratitude List
- Think of all the things you’re already grateful for; health, family, friends, people who have had a positive influence on your life and having a roof over your head.
- Recall experiences that may have shaped you; learning about different cultures through travel, or overcoming an illness.
- Don’t forget to mention the small things that bring you so much joy…chocolate (I’m especially thankful for this one!), your pet, flowers, etc.
- Make it pretty! Print out a copy of your gratitude list and make it as vibrant as you can, maybe with a colorful background. You could also hand write it and add a positive quote or picture to it.
- Put it somewhere you’ll see it everyday; the fridge or next to your mirror. I keep mine on my computer as a screensaver, seeing them everyday prompts me to practice gratitude daily.
When we take the time to stop and be more present, we can think of so many things we’re grateful for. Creating a gratitude list can help us practice gratitude more frequently.
Here are Some Activities to Include on a Gratitude List
Having a Gratitude Journal
Writing in a gratitude journal keeps your positive thoughts present by reminding you of all the good you have to be thankful for.
Be sure to include being grateful for negative outcomes you’ve overcome as well, which have made you stronger.
Keep in mind that although gratitude journaling has become very popular, you DON’T necessarily have to write it down on paper.
Taking the time to recognize what you’re grateful for and expressing that gratitude is huge.
Gratitude Jar for Kids
In a world of nonstop video games, it’s important to keep kids aware of the things that are really important in life.
I’ve been reading about ways to help kids see the importance of gratitude and thought a gratitude jar could be really fun and rewarding.
Each day, your child writes down one thing he or she is grateful for and puts it in the jar. At the end of the week, have them read what they have written to keep these thoughts present.
I am trying this one out with my nephew, so stay tuned for his progress..
Family Gratitude Game
This is a really fun one! First, put everyone’s name in a hat or box. Each family member then chooses a name (kind of like picking your secret Santa).
Everyone then makes a list of 3 ways they’re thankful for the person they have chosen. Go around the room and have everyone read aloud what they have written about that person.
I did this one with my mom and sister and it really made us appreciate each other even more.
Random Act of Kindness
Giving unexpectedly can be very rewarding. I love flowers and especially love giving them to others.
I have a cousin who I’m so grateful for and I love showing up to her door with a beautiful bouquet of flowers.
It feels so good to see the joy on her face and pretty much makes both our days.
Thank People for Small Things
We underestimate how effective this is in bringing joy to someone’s day. A simple thank you hug goes a long way!
Learn to Savor the Moment
Savoring makes us remember the good things and keeps us in the moment. I recently took a course on the science of happiness.
One of our assignments was to choose one activity to savor for one week. I chose my morning green tea.
This practice made me grateful for my basic sense of taste and smell. I was really able to enjoy the warmth of the tea and really taste it, instead of chugging it down and moving on to the next thing.
Get Creative
Make a special dinner for someone you’re grateful for or put together a special self care day just for them. Who wouldn’t love that?
The Bottom Line
Here’s the deal, practicing gratitude can help you see life in a more positive light, focusing on the good that happens to you and putting less emphasis on the bad.
Developing a sense of gratitude and expressing your appreciation is not difficult to do. Just be patient. The more you practice it, the better you’ll get.
You’ll also find that by putting yourself in a better state of mind, you’re on your way to becoming a more positive person.
So go ahead and share your gratitude for someone, (tell them personally or write them a thank you letter).
One of the things I’m most grateful for are the seasons. I can’t imagine a world with no autumn. I always try to set up a bunch of fall activities to truly savor it before it’s gone!
What are you most grateful for? Start a gratitude list today and believe me, the feeling you get from it alone, will be enough motivation for you to practice gratitude everyday!
