Gratitude Exercises
I’m sure you’ve heard a time or two that you attract what you think. The sentiment calls on the Baader-Meinhof phenomenon, otherwise known as the frequency illusion. This phenomenon is a cognitive bias that occurs when you become aware of something and suddenly, you’re seeing that same thing practically everywhere (Google the “Yellow Car Phenomenon” to learn more).
This phenomenon reminds us that the “thing” we think about has been there all along; we just didn’t notice it previously. Now that you have noticed it though, you may start seeing it more and more often, almost like it’s calling out to you.
Mindset works the same way.
If you see life through a negative lens, I’d be willing to bet that you likely experience a lot of negative situations, therefore cementing your negative mindset. The neat thing is the opposite can be true if you shift your attention to a more positive lens.
That’s where gratitude practices come into play.
Gratitude is simply the appreciation of the good things in life, regardless of how big or small they may be. When you integrate gratitude practices into your day-to-day life, you may find yourself building up some serious happiness, self-esteem, and other positive health benefits. How, you ask? Well, by shifting your mindset you are effectively rewiring your brain, which creates new neural pathways and mental “shortcuts.” Your thinking can quite literally build your brain.
If you want to start incorporating gratitude practices into your life, there are plenty of ways to do so. Some folks like to follow along a guided journal, like this one. Other folks may want to build their own unique way of bringing in more gratitude. Regardless of what path you choose, if you’re able to bring some more gratitude into your life, you’re doing it right.
Below are some exercises that may help you while you build this habit. Challenge yourself to do this for at least 21 days in a row (that’s how long it takes to make or break a habit!)
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Gratitude Journal - Every night before bed, spend at least 5 minutes jotting down some of the good things that happened to you today. Major or minor, it doesn’t matter - write them all down. Did you talk to a friend today that you hadn’t talked to in a while? How about getting a good workout in? Little things like this can bring lots of happiness if you pay attention enough.
Giving Thanks - This isn’t reserved just for holidays. Every day, train yourself to actively look for things to be thankful for. If someone offers you a good deed, thank them. If you walk outside expecting a downpour of rain and get beautiful, sunny skies instead, give thanks. Lots of little thanks become big thanks in no time!
Gratitude Letter - Think for a moment about someone who you appreciate, regardless of the size of the impact this person has made in your life. Write a letter that describes why you appreciate them, from the biggest to smallest information you can think of. It’s up to you whether you share the letter or not.
Mindfulness Walk - Walking is such an underrated exercise, but no more! Not only does walking allow you to move your body more (which supports mental health), but it also gives you the opportunity to practice appreciating your surroundings. When you go for your brief walk, spend some time noticing your surroundings. Pay attention to the fragrant floral smells, the breeze dancing across your skin, birdsong, etc. that you would usually miss.
Start a Dialogue - Having a conversation with another person about gratitude can - you guessed it - help spread more gratitude. Take turns listing a few things that you were grateful for throughout the day and spend some time discussing each point. This is a great practice to introduce to the family at meal times or before bed and make for a positive way to close out the day.
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Can you think of other ways to bring gratitude into your life? Practice them!
Now go forth and be amazing!