Gratitude – 5 Ways to Practice Gratitude
Quality of being thankful; readiness to show appreciation for and to return kindness. Appreciation in recognizing that something is given to you freely and is of value to you. Fascinating how the word “gratitude” rhymes with “attitude”!Robert Emmons, perhaps the world’s leading scientific expert on gratitude, argues that gratitude has two key components, which he describes in a Greater Good essay, “Why Gratitude Is Good.”“First,” he writes, “it’s an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received.”In the second part of gratitude, he explains, “we recognize that the sources of this goodness are outside of ourselves. … We acknowledge that other people—or even higher powers, if you’re of a spiritual mindset—gave us many gifts, big and small, to help us achieve the goodness in our lives.”
Robert Emmons, perhaps the world’s leading scientific expert on gratitude, argues that gratitude has two key components, which he describes in a Greater Good essay, “Why Gratitude Is Good.”
“First,” he writes, “it’s an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received.”
In the second part of gratitude, he explains, “we recognize that the sources of this goodness are outside of ourselves. … We acknowledge that other people—or even higher powers, if you’re of a spiritual mindset—gave us many gifts, big and small, to help us achieve the goodness in our lives.”
Expressing gratitude is the beginning of courtesy, graciousness, generosity, concern, and appreciation for others. A deeply felt and fully expressed gratitude is an effective way to positively influence attitudes and behavior–our own and those of others.
I am humbled and grateful for the gifts I have been given. And, while we all show gratitude in different ways, at various levels, the more we practice gratitude it leads you to a more optimistic outlook.
5 Ways to practice gratitude
- Start your day with gratitude
Before your feet hit the floor in the morning, begin your mental wake-up call. As you stretch and rise, allow positive thoughts of gratitude to be the first to enter your mind. “I am grateful for a new day.” “I am grateful the sun shining.”
- Express your appreciation and gratitude in little ways
The saying “it’s the small things that mean the most” apply to expressing our gratitude. Send a hand-written thank you note, a telephone call to check in on someone, or even a birthday card. No, and e-mail or text is not a substitute for putting pen to paper! It certainly has a place for staying connected. However, a hand-written note in my opinion is such an infrequently used gesture. Yet a personal note is very appreciated and remembered action. Make it a part of your personal brand. Be genuine – do not post to social media just to check it off your list and get recognition for making a kind remark. Acknowledging others is a powerful form of appreciation, use it wisely.
- Keep a Gratitude Journal
Invest in a journal, and make the practice of writing down your gratitude. Bullet journal, essay format, whatever your preference. Do not get discouraged if you do not write daily, just begin. What and who keep your life running?
- Ask yourself three (3) questions every day; What have I received, what have I given others, and how many people did I make smile or feel acknowledged today?
Now, when I ask myself what have I received today I do not mean monetary, or tangible. These are the gifts of time, kind actions, unexpected impacts.
What have I given others? Again, it can be time, attention, an opportunity, a thank you.
And one of my favorites, how many people did I make mile or feel acknowledged today? Remember, everyone is dealing with “something” in their lives. You have no idea what has truly taken place in their world before you see someone. We all have days where a little sunshine or kindness might make all the difference in the world, even if only to one person.
- Use visual prompts of gratitude
Using a visual prompt to remind you to practice gratitude. Each month I select a quote and place it on my calendar, to serve as a remind of my focus of the month. This is also a perfect time to plan for birthday cards, anniversary cards, and remembrance notes.
