Photo by Gabrielle Henderson on Unsplash
With many things happening in our lives, getting caught up with them is easy. Our everyday stress can take a toll, and we succumb to complaining and looking at our problems. We tend to forget that beyond our daily struggles, there’s always something we can be grateful for.
Here are some simple ways to practice gratitude to help you have a more grateful approach in life.
1. Do a Gratitude Scan
If your day didn’t go well, or you feel like you have nothing to be thankful for, a good exercise before going to bed is to scan your room (or any place) and say a simple thank you for everything you have. Be thankful for the comforts you enjoy, the food you eat, the clothes you wear, your health, and the fact that you are alive.
Being grateful wasn’t easy when I went through an emotionally challenging time. However, doing a gratitude scan every night helped remove the negative feelings. I admit there were times when I struggled with it, but I would try to find even one thing to be thankful for. No matter how crappy I felt before, I always felt a lot better each time.
If you’re religious, you can also make this into a prayer of gratitude. It doesn’t have to be long or complicated; there are no rules. It’s entirely up to you. Try doing it even once, and you’ll realize how blessed you are.
2. List Down Three Things You’re Grateful for Everyday
If done regularly, writing down three things you’re grateful for daily can profoundly affect you. Make it a habit to do this in the morning or at night before sleep. Like the first exercise, you will realize that no matter how stressful the day was, there’s always something to be grateful for.
Once you get the hang of it, don’t stop at three. You can lengthen the list to 5 and eventually to 10. But really, it can be as long as you want. You don’t need to limit yourself to only a few things. Doing this helps you remember that even in the dreariest of situations, there’s always a gem waiting to be found. Go ahead and give it a try. You’ll soon feel lighter, happier, and more positive.
3. Complain Less
This is not easy to do when there are so many things to complain about. How many times do you catch yourself complaining about the weather, about Mondays at work, about the traffic, about your pesky relatives or your bothersome in-laws? The list can go on and on. The thing about complaining is once you start, you can’t stop.
So, why not devote a day where you don’t complain at all? When you’re tempted to start complaining, turn it into gratitude instead. For example, when you’re stuck in traffic and feel like cursing the car before you or the traffic signal because it takes forever to turn green, take a deep breath and say thank you instead for having a car to take you to work and for the traffic lights that bring things in order. You get the drift.
Doing this also helps you to be aware of your thoughts. Proactively checking yourself when you feel like complaining and turning it into a gratitude statement is a good practice for mindfulness; it can also make you more cheerful and help you avoid uncomfortable situations.
4. Volunteer Your Time and Talent
Volunteering your time and talent to a cause you care about can help give you a different perspective in life. Not only will you be able to share what you have by helping others, but you will also realize that you have so much to be grateful for in your life. Suddenly, the world does not only revolve around you. There are more things to give special attention to, and it doesn’t always have to be about you.
I spent several years volunteering in the Philippines, completely changing how I viewed the world. I was part of a group conducting leadership and transformational workshops for teachers, students, and professionals. We shared our time and talent; it was wonderful knowing we made a difference in their lives and ours.
There are many ways to volunteer, and you don’t have to go far. Check your local community and see if they have any volunteer organizations you can join. Go online and search for your interests; chances are, you will find one you can participate in.
5. Smile More Often
You’ve probably heard or read somewhere that it takes fewer muscles to smile than it does to frown. Regardless of the number of facial muscles it takes, a smile, no doubt, is way better than a frown.
A smile can make someone else’s day. It denotes a sense of friendliness and cheerfulness that can make even a cranky person friendly to you. Smiling more often is a form of gratitude because you give the universe a positive feeling. It simply says you feel good about your life no matter the outcome.
6. Thank the People You Love
We often take the people we love for granted because we’re used to having them around. When our parents provided for us as kids, we felt entitled to that, so we didn’t see any reason to thank them for all they had done for us. How many times have we thanked them and genuinely meant it?
Thank the people who matter to you and mean it can make a massive difference for them. Verbalizing means acknowledging the person and what she has done for you, no matter how simple the act.
7. Do A Random Act of Kindness
A great way to cultivate gratitude is by performing acts of kindness towards complete strangers.
You can start by opening the door for someone, helping someone carry her groceries, or offering help to tourists by giving them directions. It doesn’t have to be grand or complicated. If you feel more generous, pay for another person's meal without telling her.
Doing an act of kindness shows that you’re abundant and don’t mind sharing what you have.
8. Take Time to Listen to Someone Who Needs It
You might ask, what does listening have to do with practicing gratitude? With all the distractions in the world, many people don’t have the time to listen, yet a lot also want to be heard. Listening to a friend in need shows that you are grateful for the opportunity to be there for that person. Your presence is needed, and you showed up; sometimes, that’s all that matters.
In times of need, I was always grateful to those who took the time to listen. I know they also have problems and concerns, but they were willing to set aside to listen to my own. Be a sounding board to someone and be grateful for it.
Listening is the best gift you can give to someone else.
9. Do A Gratitude Meditation
Putting yourself in a gratitude state daily can help elevate you from the stress and anxieties of the daily grind. Daily five to ten minutes of meditation is an excellent start to developing a gratitude attitude.
When your mind is caught in the past or future, gratitude returns us to the present.
There are many ways to learn how to meditate. You can download the Insight Timer app for free guided meditation or try Headspace or Calm for a monthly fee. You can join free meditation communities, like East Coast Mindfulness Worldwide Online Sit or Mindfulness and Health Institute Community Mindfulness Sessions.
The best way to start a new habit is to include it in your daily routine, like brushing your teeth in the morning. I start my day with prayer and meditation before hitting the shower. In that sense, meditation is integrated into my daily routine.
For me, practicing gratitude makes life less complicated. But it is something that you need to commit to. The results are not immediate, but once you start doing it, you’ll notice that you feel calmer and happier and are not easily bothered by the small stuff.
There’s no better time to begin than now. Once you do, prepare to be amazed at how gratitude can change your life.
I’d love to know…
- Which of the gratitude practices resonated with you the most?
- Does being grateful come easy for you or not?
- Do you have a daily gratitude practice? I’d love to hear it.