I’ve known about gratitude and its benefits since 2019 and that was when I bought my first gratitude journal and started practicing it intermittently. Although, I only made gratitude a part of my daily routine and started practicing it consistently in 2023 and when my mental health was at its worst.
Gratitude has been a life-changing habit and currently, it might be my favorite one since it keeps me grounded, and it helps me appreciate the present moment and the good things in my life that I used to take for granted. Yes, even things most of us consider normal – such as access to food and water, and having a roof over my head because unfortunately, it’s not the norm for everyone.
Expressing our gratitude consistently can benefit us in many ways, although its results can take time to show up in our life – this is why consistency is key.
For example, practicing gratitude improves our mental health and is a valuable ally in the battle with various mental struggles such as anxiety and depression. Eventually, it can also change our perspective and make us think positive without it being toxic and fake, but coming natural from our mindset.
On this blog post, I’ll share with you 5 ways that’ll help you include gratitude in your life and make it a part of your daily routine.
1) Keep a gratitude journal
If you’re a beginner and you don’t know how to start, there’s no reason to worry; there are many gratitude journals in the market with guided prompts that can help you get started. Actually, I own 2 or 3, but my favorite one is the widely popular The 5 Minute Journal by Intelligent Change. Honestly, it’s my go-to choice when I don’t have enough time or I have a bad day and I only want something simple to lift my spirits. This journal prompts you to write down 3 things you’re grateful for, your daily affirmations, and the highlights of your day. Nothing too fancy.
If you prefer something free form, just grab an empty notebook and get started. Wondering what to write about in your gratitude journal? Here are some ideas:
- Every morning, write down 3 things you’re grateful for. Make it a part of your morning routine and preferably, do it before you start your day.
- Make a list of all the things and the people in your life that you’re grateful for.
- Write down valuable memories that still make you feel thankful for having experienced them.
- Work on a certain gratitude prompt. You can find plenty online, especially on Pinterest.
- Write down a highlight of your day that makes you feel good.
- Write down the achievements that make you feel proud of yourself.
2) Express your gratitude to the people around you
Did someone do something nice for you today? Did someone buy you coffee, helped you with groceries, or cooked something nice for you? That someone could be a person from your life, like your mother, your partner, a co-worker or your best friend, or someone entirely unknown that you’ll probably never see again.
Be vocal about it and express your gratitude to them. Thank them whole-heartedly, and appreciate them for being there for you and treating you nice. Even better, reciprocate by doing something nice for them too when and if the circumstances allow it. In other words, don’t be afraid to share your gratitude with others, and be open about how nice it makes you feel. In this life, there’s truly nothing to take for granted.
3) Do a gratitude meditation
Gratitude meditation is a mindfulness practice that can make us feel connected to the present moment, and improve our mood. Again, it can be guided or unguided. If you’d prefer a guided one, you can find many on YouTube. I do enjoy this one by Lavendaire.
Otherwise, you can just find a quiet place and get in a comfortable position – whether sitting or lying down. Then, close your eyes and take a few deep breaths. I usually hold in my breath counting to 4, and let it out counting again to 4. While you meditate, you can either repeat affirmations that make you feel good, or think of all the things that made you feel grateful during the day, or the people you feel thankful for in your life.
4) Create a gratitude jar
A gratitude jar is the easiest thing to make! Basically, you just take a glass jar, you decorate it by bows or drawing on it if you’re in the mood, and you fill it with little pieces of paper – reminders of what you’re grateful for.
Write down anything that you’re grateful for and comes in your mind, and make sure that you always add one or two more notes in it every week. When you feel like you need a pick-me-up, take out a few notes out of your jar, read them, and remember what’s worth in your life.
5) Appreciate the present moment
Don’t you feel that sometimes we just get lost in our heads and we ignore or forget what’s right in front of us? I used to do it a lot, and I still fall in this trap occasionally, but truly, all we have is just the present moment. Staying in the present and appreciating what goes around us right now is one of the most powerful ways to express gratitude for our life.
How can we do that though when sometimes it feels like things go too fast for us to really notice?
The only way is to be mindful about the way we navigate through our days. We only got one life, after all. For example, when you feel overwhelmed, remind yourself to take a few deep breaths to calm yourself down while you pay attention to what happens around you. Allow gratitude to fill you about something in the present moment such as the smell of your morning coffee or the sunny day. Also, remind yourself to take frequent breaks from technology and social media so you appreciate the real life and the people that are by your side.
Focusing on the present moment and allowing gratitude to fill your heart will make you calmer, help you find inner peace, and improve your mood.
These are my 5 suggestions that’ll help you make gratitude an essential part of your daily life.
What does gratitude mean for you and how do you practice it in your daily life? Feel free to share your insights in the comments!
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