Gratitude - Benefits & Easy Ways to Incorporate
The Why & Benefits of Gratitude
As many of us hear and are reminded of the value of practicing gratitude, what does it really break down to?
Thinking and feeling from a grateful perspective truly is a beneficial reframing mechanism to shift one’s perspective from a negative to a positive one. Research has shown that gratitude is linked to a multitude of benefits. Here is a list of proven outcomes from incorporating gratitude consistently into your life:
Improved Life Satisfaction
Enhanced Well-Being
Higher Levels of Self-Esteem
Greater Feelings of Optimism
Decreased Experiences of Burnout
Reduced Levels of Stress
Who wouldn’t want all of these benefits?!
3 Easy Ways to Incorporate Gratitude Practice
The benefits mentioned above have a positive impact on your life and outlook, but gratitude also may have a positive influence on your performance as well. If you have thought about trying gratitude practice methods but haven’t yet - Check out these 3 options detailed below :)
“3 Good Things”
This practice is a very beneficial addition to your day-to-day routine. Take a moment to express gratitude towards things internally (i.e., personal growth) or externally (i.e., family and friends). What you will do:
Write down a list of 3 things for which you feel gratitude:
EX: Experiences, people, events, personal characteristics, etc.
Upon completing your list:
Write a brief statement about how it made you feel grateful
Write a brief statement about your role in bringing about the experience (if applicable)
The purpose of this activity is to make time to identify and appreciate a few things in your world. The intention of these follow-up questions was to prompt reflection on the meaning it brought into your life (how) and how you could potentially have control in repeating this experience or event (role).
Gratitude Journal
A gratitude journal is a great way to cultivate a thankful presence and mindset. Whether pen and paper on your favorite notepad is your preferred method, or finding an easeful place digitally, you can provide structure with a template and accountability with a dedicated time of day. Whatever method works best for you - Dedicate the time and space needed to be consistent with this practice. If you find that a daily cadence is not enjoyable, adjust to 3x/week or an end of the week reflection.
I personally prefer an online app on my phone, with a set reminder to journal at night. Here are links to download if you are interested.
Google
Apple
Gratitude Letters
Another powerful gratitude exercise is a letter to a special person in your life.
Challenge yourself to be specific and detailed in how you express gratitude towards this individual, highlighting their many wonderful qualities or characteristics, memories you have together, specific acts of kindness that they did for you, etc.
You can use these few questions to guide your thought process:
What have they done recently or in the past that makes you feel grateful for them?
How have they done a positive impact on you?
What have they taught you that has lasted you a lifetime?
What do you appreciate most about them?
You can always write this message in an email, depending on how you would like to deliver it.
By writing this letter, you are experiencing that reminder or affirmation of how valuable this person is to you. By delivering it, you can further strengthen your connection and relationship with them. This practice targets the self-reflective piece but also incorporates truly expressing gratitude towards someone else.
Expressing gratitude can shift your mindset and how you see the world. With the highlighted benefits, takes deliberate practice and intention. What is the best way for you to incorporate gratitude on a consistent basis?
After practicing for a month or so, you can reflect on the impact you have personally experienced:
What have I learned about myself?
Have I found anything surprising, affirming, expected, etc. in this process?
Has anything shifted in my day-to-day from these exercises?
