The benefits of practicing gratitude are immense. 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. This is a simple technique you can use to help reduce stress and increase your personal happiness.
Gratitude doesn’t need to be reserved only for special occasions. it’s easy to express gratitude when something great happens, like getting a promotion, buying a home or having a baby – but you can also be thankful for the little every day things, something as simple as a delicious apple, or your favourite song.
Keep a gratitude journal
Research shows that simply keeping a gratitude journal—regularly writing brief reflections on moments for which we’re thankful—can significantly increase well-being and life satisfaction. (Emmons, 2008) Practicing gratitude by writing things down daily, works because it slowly changes the way we perceive situations by adjusting what we focus on. Gratitude journals help us to be looking for positives and things that we appreciate, rather than focusing one what went wrong and the negatives.
Try using our gratitude journal for 8 weeks – every day write down one important thing you are grateful for, however big or small.
Keep it fresh
The best way to gain the benefits of gratitude is to notice new things you’re grateful for every day.
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 partner had dinner ready when I got home” or “My sister sent me a lovely text message”. Try to really 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.
If you struggle to come up with new ideas every day here are a few suggestions of topics, you can pick on specific thing from the topic.
- Food, drinks
- Nature, weather
- Entertainment – music, movie, book
- Friend, family member, pet
- Modern convenience, comforts, technology
- Health, body part, personal attribute, skill
- Favourite possession, clothing, equipment
- Support system, faith, hope
- Sport, exercise
- Education