10 ways to infuse more gratitude into your life, (fun, simple, & for the whole family)
Practicing gratitude. It’s no secret that when we practice gratitude we feel happier and healthier, (there’s actually a lot of science behind the practice as well).
Building your capacity for gratitude isn’t difficult. It just takes practice. The more you can bring your attention to that which you feel grateful for, the more you’ll notice to feel grateful for!
If you already have your own gratitude practice, but are looking for a few more fun, simple and effective ways to amp up your own daily habit, here’s a list of ideas!
1. Incorporate the practice of writing: “3 Good Things a Day”
This is one of the easiest and most well-known exercises for practicing gratitude. Every night before going to bed, take a few minutes to reflect on the day just gone by. Focus on positive events and find 3 things you are grateful for.
This exercise will be particularly useful after a trying day because it will help you see the positive things, even if the context seems totally negative to you. You will see that you will still find something positive.
2. Write in a gratitude notebook or journal
This is my favourite way to practice, daily. To create a solid, healthy habit of practicing gratitude, try adding journaling or simply writing what you are grateful for in the morning.
We will be enjoying daily writing in my October challenge! Feel free to join the free challenge, right here.
If you’re skeptical about gratitude journaling, here are 5 reasons gratitude journaling may change your life.
There are many ways options these days when it comes to journaling.
You can use a gratitude journal like “The 5 Minute Journal”, or simply purchase a pretty, inexpensive, lined notebook and use journal prompts to write for 5-10 minutes each morning.
3. The letter of gratitude
Here’s an extremely powerful gratitude exercise… Write a letter of gratitude to someone who has or has had a positive influence in your life, but whom you haven’t yet taken the time or trouble to thank. It could be a teacher, a mentor, a parent, a grandparent, your spouse, a friend, a co-worker…
Someone who has helped you, someone who inspires you, someone who has shown kindness, goodness or generosity, or someone who matters to you, someone you are happy to have in your life. In short, someone to whom you wish to express your sincere thanks.
You don’t need to write a novel, but be specific about what this person has done for you and what it has brought you, or about their qualities and how their personality positively impacts your life.
Explain what it is about this person that makes you feel grateful to him or her. Of course, you can choose the handwritten, more personal version, which you will mail or hand-deliver to your recipient or send by e-mail.
Studies have shown that expressing gratitude helps strengthen personal and professional bonds. In fact, the people concerned are more motivated to consolidate the relationship that unites them.
Download my whole October challenge: Giving Thanks 2022 right here. You are welcome to sign up for the free morning texts too! (they start October 11th)
4. The gratitude visit
For the less shy or the bravest, a notch above the letter of gratitude, there is the gratitude visit. Instead of sending your letter, invite your special person for a walk or coffee and give the letter to them, or simply tell them.
5. The jar of gratitude
This is a fun one for families.
To create your gratitude jar, you will need paper, a pen, a jar (or a box), and everything you need to decorate it to your taste: stickers, paint, glitter, ribbons, glue.
Or simply a glass mason jar with a tag on it will do as well.
Place it in a room where you are sure to see it every day. Ideally, choose a place where you spend the end of the day: the bathroom, you’ll see it when you go to brush your teeth or your bedside table, you’ll see it before you go to bed.
Then practice the three Good Things a Day exercise by thinking of three events in your day for which you feel gratitude.
6. The gratitude box
As with the gratitude jar, bring a box, and whatever you think is necessary to make it look pretty, a pen or felt pen and paper. This time the exercise consists of writing messages of gratitude to the person of your choice.
If you are out of inspiration, you can thank them for some of their qualities. Write down things that you appreciate about this person, what he or she has taught you, what inspires you, what makes you want to thank him or her for being a part of your life.
This is a beautiful exercise to do for teenagers.
7. The Walk of Gratitude
This simple gratitude exercise combines the benefits of physical activity, gratitude, and mindfulness meditation. It is, in fact, in part similar to mindfulness walking. Go for a walk, if possible in full nature. Also without headphones/music. Walk slowly and focus on the present moment.
Pay attention to all the wonders that surround you, to everything that can give you pleasure, and what you are thankful for in the present moment. It can be, for example, the song of the birds, the beauty of the butterflies, the color of the trees, the smell of the flowers, the wind in your hair, the warmth of the sun on your skin.
Let yourself be overwhelmed by this deep sense of well-being and gratitude. Allow at least 20-30 minutes of walking time. This is the time it takes for your body to secrete endorphins. They are a source of well-being, both physical and mental, and they also stimulate positive thoughts.
Regular physical activity has a positive impact on your morale, your stress level, and the quality of your sleep. In addition to allowing you to express your gratitude, this exercise will be perfect to clear your head of your worries and possible anxieties.
8. The gratitude meditation
A gratitude meditation is basically any type of mindful meditation that has a focus on some sort of gratitude and appreciation. The focus may be on others, your posessions, your own health, surroundings, experiences etc.
You can practice on your own, or if you need a little guidance, you could start with a beautiful meditation from Insight Timer, (I love this app).
9. The inventory of gratitude
Write down 100 things that make you thankful for your life. I know this sounds overwhelming, but you’ll be surprised…once you get writing, things will flow. And before you know it, you’ll look at your list and realize you have many, many things to be grateful for. For ideas, here’s a list.
10. The gratitude stone
As absorbed as we are in the daily routine, it is not always easy to think of practicing gratitude spontaneously or at least regularly. Here is a little exercise that can help you do it…Choose a stone that you like, no matter what it looks like.
The stone here is nothing more than a symbol, a physical object to focus your attention on and whose purpose is to remind you to practice gratitude. You can just as easily replace it with any other small object.
Put your gratitude stone in your pocket, purse, or on your desk. Choose a place where you are sure you can see it throughout the day.
Every time you see or touch it, if it’s in your pocket, pause and think of at least one thing you feel gratitude or joy for at that moment.
I created a free, gratitude challenge for you for October!
Click here and download your sheets and then make sure you are signed up to receive 21 days of morning texts.
No obligations, no catch, just a little morning hello and a gratitude quote to start your day.
