Regularly acknowledging all that's good in life – no matter how small – can bring positive long-term benefits
Gratitude has been found to have many benefits including increased psychological wellbeing, better self-esteem, even improved physical health – and a regular, sustained practice is one of the best ways to experience this. As business strategist May McCarthy says in her book The Gratitude Formula: ‘The more you practise, the more you are attuned to it and can enjoy the psychological benefits.’
However it’s not always easy to acknowledge all the good things in life, especially when times are tough. It can help to keep a journal, a practice we’ve mentioned before, but sometimes it’s difficult to know where to start. If you’re struggling to put pen to paper, here are a few exercises and suggestions that could help you to weave journalling and gratitude into your daily life.
Grateful dozen
Gratitude is about noticing the everyday things that are often overlooked but make a huge difference in your life, such as access to fresh water, air free from pollution, a solid roof over your head – as well as the less-frequent luxuries and unexpected surprises, such as holidays, birthday gifts, or a call from a dear friend.
Each day, set an intention to write down 12 things for which you’re grateful. Compiling a long list means you’ll be less likely to stop at the obvious, digging deeper to find all the wonderful moments and creature comforts that make a day good. When you’ve finished, read it aloud. Notice the words you’re speaking – how they roll off your tongue – and how you feel as you acknowledge all the small but great things. This will help to prevent writing the list becoming a robotic chore. Slowing down to savour the words and feel the gratitude in your body can help to bring a bigger shift towards joy and wellbeing.
Flip the script
Is there an area that’s causing you concern – maybe stress at work, a health problem, or anxiety about money? Choose a theme and write three things you’re grateful for in this area. For example, if you’ve just relocated to a different part of the country and are struggling to make friends, try to notice small positives. It could be a smile from a friendly barista, discovering a nearby meditation class, or finding details about a local book club. All these things can lift your mood and also help you to see the potential for change everywhere.
Once you tap into a more positive mindset, your unconscious mind might start to lead you towards a more fulfilling outcome. Focusing on one theme and assigning gratitude to it for a longer period, such as 28 days, might even prompt a greater change.
Sense of gratitude
One way to tune into what you’re grateful for is noticing what feels good to your body and senses. During the day, focus on anything that brings sensual enjoyment. Perhaps a tree near your house looks beautiful in the sunlight, a relative’s home-baked apple tart tastes delicious, the smell of your perfume is lingering in the air, or you and a friend instinctively clasp each other’s hands when laughing.
Keep a notebook with you throughout the day and create a diary of the five senses. When you write down the sensual experiences you’re grateful for, do so slowly and pay attention to your body. Take time to savour the memories and feeling of gratitude.
Thank-you notes
Is there someone who’s had a big impact on your life? Write a letter of gratitude to them (you don’t have to send it), remembering to include what they’ve given you, how they’ve brightened up your life, and the shared memories you will always treasure. This can also be helpful when you’re finding a family member, friend or even colleague challenging – reminding yourself of their positive qualities can help you to get over the difficult times.
Penny for your thoughts
At various moments in the day, tune into your thoughts. Notice if they are positive or negative, high or low, supportive or critical. If it seems you’re getting stuck in a negative spiral, take out your notebook and try to think of any areas in that negative thought pattern that prompt gratitude. For example, if you’re feeling down because you’re struggling to stick to a new fitness regime, you could focus on shifting it to an upbeat thought by acknowledging the two walks you’ve been on or the yoga class you attended even though you were tired after work.
Make it a habit
This is the tricky part. How do you make intentions part of regular life? You could write down on separate slips of paper all the things for which you’re grateful, place them in a jar and then position it in a prominent place so that it acts as a visual reminder each day. Alternatively, you could set a reminder on your phone, so that it pings at a convenient moment every day, maybe lunchtime, and gives you five minutes to appreciate all that’s good. You could even create a group chat and invite friends and family to take part in the practice with you. Research shows some people are more effective at reaching their goals when they have an accountability partner.
And a final point
Practising gratitude is a wonderful way to bring more happiness into your life, yet it’s important to note it doesn’t mean you always have to be positive and ignore the negative aspects. If you find yourself dealing with emotional challenges then gratitude works best alongside other healing modalities, such as talking to a trusted friend, family member, your GP, or a therapist. This can open up a way to talk through the pain while also focusing on the joy.
