Gratitude. Being thankful and showing appreciation for various people, experiences, or things in your life. When you’re in the midst of a difficult season, it can be difficult to find anything to be grateful for. However, if you take some time, there will always be something to appreciate or be thankful for.
Consistently showing gratitude has a number of benefits. According to this article from Happy Human, gratitude is “the single most powerful method of increasing happiness.” Really? I can be happier just by being grateful? Sign me up!
But there’s more. Check out some of the other potential benefits sited:
Increases energy levels
Increases sleep time and quality
Strengthens positive emotions
Reduces materialism
Increases spiritualism
Increases self-esteem
Reduces feelings of envy
Deepens relationships
Increases productivity
Sure, being grateful or more conscious about your gratitude won’t make all of your problems go away. However, it certainly can help put things into perspective. Logically, it makes sense that you would be less concerned with material things or be envious of what others have when you are thankful for what you have. I can also follow the correlation that gratitude can lead to deeper relationships as you show more appreciation for them.
I’m not a psychologist or any sort of scientist. The linked article and plenty of others you can find from reputable sites have all the supporting details you could ask for and will do a better job of explaining than I ever could. What I can do is share my own experience.
About three years ago, I received a planner from a dear work friend as part of our Secret Santa gift exchange. I have calendars and plenty of to-do lists at work (and now at home), but there was something satisfying about planning out my day or the next few days each morning. I’d prioritize my tasks and review my schedule. The planner also had a section for daily gratitude with space to list three things.
When I first started, I often listed some combination of these things: kids, family, friends, health, good weather. As time went on, though, I expanded my list to a variety of things and got more specific about certain people or events. I also began finding ways to be grateful for less desirable situations or things that had not quite happened yet. Things like “opportunities to prove my value” when navigating a difficult project or “a fun weekend with the kids” on a Friday.
I’ve switched up which planner I buy, opting for a full year book and no weekly sheets, but I ensure it has a daily gratitude section. It’s a great exercise to get into a positive mindset at the start of my work day. And at the end of the year, or really at any point, I can flip back through and see all the things I have been grateful for.
I think it’s also worth noting that I give thanks to start my prayer and devotional when I wake up, and it is the start of my prayer when I go to bed. No matter when it is or how I’m doing it, expressing my gratitude always, immediately, improves my mood and puts any of my worries or concerns into perspective. I still have fears and doubts and stress. I’m far from perfect. But being grateful and recognizing it often has certainly its share of benefits for me.
So how do you get started?
If you’re the spiritual and praying type, check your prayers. It’s easy to take our concerns, hardships, and wants to God. Try starting with one thing you are thankful for. If you’re familiar with the ACTS model of prayer (adoration, contrition, thanksgiving, supplication), it’s already in there for you.
Another thing you can do is start a gratitude journal. You don’t need to purchase a fancy journal with prompts or inspirational quotes on each page. Any notebook, sheet of paper, or old receipt you have lying around will do.
More important than what you write in or on is finding a routine that works for you. As I mentioned, I like the idea of starting the day with gratitude to help frame my mindset for the day. Even if once or twice a week is more feasible for you, whether it’s in the morning or night or somewhere in between, finding a steady cadence that fits your schedule will help you stick to it. And the regular expression of gratitude is what will lead to the benefits listed above.
It takes just a few minutes a day (or week if that’s what you can do). One approach is to list three to five things and briefly reflect on each. Challenge yourself to dig a little deeper. It’s easy to say “I’m grateful for my family, my friends, and my health” every day. Get specific and change it up. It’s also okay to include what you might consider less significant things. Be thankful for hot coffee, being able to use the bathroom without someone knocking on the door, and getting your nails painted.
Another approach is to spend those few minutes focusing on one thing you are grateful for. Consider its impact on you, your feelings around that thing/person/event, and whether it’s something you can share with others or if it’s something to keep for yourself.
Below is a list of thirty prompts to get your gratitude journal started, or to continue if you already have one. I challenge you to go through this list over the next month, either using one prompt a day or three twice a week.
Pay attention to how your energy, attitude, and mindset are impacted. Hopefully you realize some of the benefits we discussed. It’s incredible what a little gratitude can do for you.
What is one thing you are grateful for today?
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