How To: Practice Gratitude
Study after study has shown that gratitude can change your brain and make you happier. But whether you’re starting a gratitude practice or maintaining one, it’s not always easy.
What is practicing gratitude?
Practicing gratitude just means taking time on a regular basis to feel grateful; to recognize the people, things, and moments that bring you happiness or meaning.
There are infinite ways to practice gratitude. Some people do it through prayer or meditation, others with a formal gratitude journal. If you’re just starting out with gratitude, it may be helpful to designate a time to list things you’re grateful for.
Over time, you’ll start feeling grateful more regularly. You’ll notice things, big and small, that make you feel lucky, thankful, and happy. Bringing attention to all the positive things in your life creates more positivity. You’re rewiring your brain to accentuate the positive.
I repurposed my daily planner into a gratitude journal. Now I take time every morning to list things I’m grateful for.
Gratitude prompts
It starts with one question: What are you grateful for, right now?
It can be anything. Something small, like your favorite mug or a tree outside your window. Something surprising, like an unseasonably warm Saturday. Something big, like a new opportunity or reconnecting with an old friend. Something silly, like a good joke or a funny cat video on Instagram.
Sometimes, this question feels too big. When that happens, you can use this list of smaller questions:
What made you feel good today?
What movie, song, book or meal did you enjoy this week?
What makes you happy when you’re feeling down?
Who can you rely on?
What do you like about your life?
What’s something kind someone did for you recently?
What made you laugh today?
What’s your favorite thing in this room?
What makes you smile?
Who do you feel connected to right now?
What makes you feel lucky?
What’s your favorite memory?
What was great about today?
Try it now, with any scrap of paper that’s around or just in your head. Then, notice how you feel. Is it lighter?
Flower photo by Rosie Kerr on Unsplash
