Small steps to more gratitude
Much has been said about the value of a regular gratitude practice. But becoming more grateful is often easier said than done. Modern life is busy and distracting, and we’re constantly flooded with messages designed to wire our brain to the opposite of gratitude – that is, needing more and more and more. Running on the hedonic treadmill may feel like moving forward, but after a while you start to notice that you’re just tired and you haven’t gotten anywhere.
As an antidote, I spent the last month focusing on practical ways I could cultivate more gratitude on a daily basis. Here are three practices I have found to be most effective.
1. Daily gratitude journal
As part of my daily journaling practice, I added in an extra step of listing at least three new things I’m grateful for each day. Sometimes, when it’s really early and I know the kids are about to wake up and start demanding breakfast, the best I can muster is: “I’m grateful for this moment of quiet with my coffee.” Other times I end up listing up to 10 things.
I try to think of unique and specific things every day, so I don’t end up with just empty platitudes. I’m not just grateful for my health - I’m grateful to have woken up without pain, to be able to exercise without struggle (ok, maybe a little struggle), to not need medication, to see clearly with my contact lenses.
What’s cool about this practice is that I’ve started to take mental notes throughout the day of things to write the next morning. I’m intentionally on the lookout for moments of gratitude.
2. Lunchtime pause
When I started noticing things to be grateful for, I realized how much I took for granted the gift of having fresh food to eat every day. So I tried another practice every day when I break for lunch.
Even if it’s just five minutes to make a smoothie – I stop for a moment and visualize all the steps that went into me eating this food. The people who grew it, harvested it, packaged it, distributed it, sold it. Then before I start eating, I silently say “thank you” and try to give the moment a bit more reverence. It’s amazing how much better I feel after lunch - ready to take on the afternoon from a place of joy.
3. The best thing that happened today
Finally - my favorite practice has been one right before bed. As I lie down to sleep, I mentally name the best thing that happened that day. Not just something good – the best thing that happened.
It forces me to catalog through a lot of really good things that happened to try to pick the best one. In doing this, I realized how many good things happen on an average day. Sometimes it’s the playlist that motivated me through a tough workout. Or a breakthrough on a project at work. Or something nice someone did or said. Or a funny little moment with my toddlers.
Like the first practice, I started making notes through the day of “best-worthy” things that happened. I’ve started seeing them everywhere.
The truth is, reality is just what we perceive. If we’re looking for good, our thoughts will be good. Our words will be good. Our actions will be good. Our life will be good. Setting aside intentional moments for gratitude has had a profound impact on me in just a few weeks. Just imagine the compounding, cumulative effect of these practices over the course of a year – or, for that matter, a life.
What are you grateful for?