By: Elianna Rothstein
As I sat at the Thanksgiving table, adorned with turkey and autumn-themed decorations, and listened to each family member share what they were grateful for, a thought crossed my mind: shouldn’t every day be a day of thanksgiving? Why limit reflection on your blessings to just one day a year when you could practice gratitude every day? Also, numerous scientific studies have shown that gratitude offers many benefits, including reducing depression, anxiety, and stress. It also promotes happiness, improves relationships, enhances sleep quality, and more. I realized that the reason we don’t practice gratitude often is because we don’t know how to. So, how can we maintain a spirit of gratitude beyond Thanksgiving? Here are a few practical ways to weave thankfulness into your daily life:
Start a Gratitude Journal
One method of practicing gratitude is by consistently writing down things you appreciate and are thankful for. This could be in your notes app on your phone or it could be an aesthetic journal from Amazon. Whatever platform you choose, having a set time and place to put your thoughts into words and physically jot down the things in life you appreciate, will help cultivate a habit of mindfulness and gratitude. By taking the time to reflect on the positive aspects of your day, you're not only focusing on what’s going well but also shifting your mindset towards optimism.
You can look up journal prompts on Google or Pinteres. I recommend to be specific when writing down your gratitude. Instead of just writing “I’m grateful for my family,” try something like “I’m grateful for the hug my mom gave me today,” or “I’m thankful for being able to spend time with my older brother today.” The more detailed your entries, the deeper the sense of appreciation you'll feel.
Prompt Ideas:
Write about a friend you are grateful for.
Write about a family member you are grateful for.
What is a mistake or pain that you are grateful for
Write about a happy memory.
Something you are looking forward to.
Something you've done that has helped others.
You might also find that over time, this practice encourages a more positive outlook on life. When you consistently recognize the good things, both big and small, you train your brain to seek out gratitude, which can improve your overall mental health and well-being.
Practice Mindfulness
If you aren’t into writing your thoughts, you could practice mindfulness. There are so many methods to practicing gratitude, so really try and find what works for you. Mindfulness means being present in the moment, which helps you notice and appreciate life’s little blessings. Try mindfulness meditation or take a few minutes to reflect on the good things in your day, even during tough times. If I’m exploring downtown with my friends or am going to the beach, I like to take a few minutes and think about how grateful I am to be there with company.
Express Gratitude to Others
An interesting method of gratitude is to be actively giving. For example, make it a habit to tell people you appreciate them. Whether it’s thanking a teacher for their help, writing a heartfelt thank you note to a parent, or simply smiling at a stranger, these acts not only lift others but also boost your own mood.
Make Time for Gratitude
To achieve your full potential when practicing gratitude, try and turn everyday moments into opportunities for gratitude. For example, think of something you’re thankful for when brushing your teeth, commuting, or preparing meals. Associating gratitude with these routines makes it a consistent part of your life.
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