How to start a gratitude practice
We hear all the time that the “most successful” people use gratitude practices. But it seems like they have an awful lot to be thankful for. For the rest of us, it can be difficult to find things to feel grateful about — but a gratitude practice really can change your mindset for the better.
Gratitude is often tied to a mindfulness practice. It keeps us present in our day-to-day lives by making us notice the little, and sometimes big, things we’re thankful for. Being mindful doesn’t mean you’re in a constant state of meditation or prayer all day — it simply means you’re practicing grounding yourself in your physical and current reality.
When we get distracted by the challenges of our day, we spend our mental energy focusing on the negative instead of embracing and celebrating the positive. By developing a gratitude practice (or call it a “no bad vibes” practice, if you want), you’ll start to focus on the positive and meaningful moments of your life.
Here are X steps you can take to develop your own gratitude practice and start to chase away some of those negative emotions that want to cling to you.
To start a gratitude practice, first identify where in your day you feel the most upset or distracted. Is it first thing when you wake up? Is it before you go to bed? Or does something set you off in the middle of the day? Keep track in a journal or note taking app when you feel that way.
Once you know where you could most benefit from some positive energy, start keeping a list of things you appreciate throughout the day. No item is too small! Grateful that you had just enough milk for your coffee? Write it down! Glad you made it to work on time? Write it down! Happy to be home at the end of a long day? Write. It. Down!
As you add to the list throughout your day, you’ll start to see how frequently you actually are grateful for things. Review your daily list when you most need it to reflect on all the positive things that happened that day.
As you develop your own practice, your gratitude habits may shift. For example, my boyfriend and I each share three things we’re grateful for as one of the last things we do before going to bed. Even on hard days, there are still things to be appreciate of, and reminding your brain of that is a powerful tool.