When you practice gratitude daily, it changes your feelings about the world around you and about yourself.
What does being grateful mean?
In our everyday drama, we forget all too often about what gratitude looks like.
So to put it simply, you’re grateful when you appreciate someone or something and experience the awareness of having a full heart.
You may feel gratitude daily for a special person or the beautiful colors of a sunset. However, it can also be for things much smaller than that.
4 Benefits of Practicing Gratitude Daily
When you start a positive habit, it takes time to see specific results, but you’ll always achieve your end goal if you’re patient.
Keep in mind that a daily gratitude practice includes the following benefits:
Helps you sleep better
There’s no doubt we all need a good night’s sleep. But when you’re mind is racing, you end up tossing and turning.
Practice gratitude and learn how to refocus on what’s positive.
In turn, you will be able to sleep soundly and better manage your racing feelings.
Reduces your stress levels.
When you’re upset or stressed over a particular situation, make it a point to bring forth what you’re grateful for.
Yes, it’s hard. But if you keep a journal, you can quickly glance at your last entry. It should be enough to reduce your stress and put things back into perspective.
Helps build your self-esteem
Your thoughts shift when you practice gratitude.
Instead of focusing on how much money you don’t have, you focus more on what you do have. Instead of dwelling on everything you want, you appreciate what you already have.
An added benefit of practicing gratitude daily is the newfound pride in your accomplishments, however small those may be.
Practicing gratitude daily is a self-esteem booster.
It’s all win-win!
Change your thoughts
Slowly but surely. When you practice gratitude, you trade negative for positive feelings and darkness for splashes of light.
Over time it can literally change your deepest thoughts and helps you stop comparing all the time.
As a result, the more you’re able to deal with which thoughts have more power, the better you accept yourself.
And in turn, the way you see yourself and express yourself also changes.
How do you start a daily gratitude practice?
The most important element in starting your gratitude practice is commitment.
Once you know it’s what you want, the rest just flows.
- If you’re a beginner, use a journal.
It will quickly become your most important tool.
- Commit to using your journal for less than a few minutes per day.
- Name 3 things you are grateful for and be very specific.
- Sometimes it’s hard to start, so help yourself with journal prompts.
Gratitude practice ideas
- As mentioned above, I believe it’s the best way to start the habit of expressing gratitude daily, is to get started with a simple journal practice.
- A fun way to practice gratitude daily is to make a gratitude board.
You can use any hard surface like cork or cardstock. Choose different types of images which represent what you’re grateful for It.
Another option is to create a 30-day calendar and place an image on each day as a reminder of the good things in your world.
The gratitude jar runs along the same idea as the board, except it’s simpler. Write write on small pieces of paper what you’re grateful for and insert in the jar.
It’s also fun to decorate the jar and make it an important part of your day.
If you need step by step format then check this gratitude jar tutorial.
How to express thanks
Write a thank you letter .
Choose 3 people who you truly appreciate and feel gratitude for what they’ve done. Write to each person and express yourself honestly and authentically.
Even if you’ve already said thanks in person, there is something about words on paper. For the recipient, a letter is like a treasure.
Say thanks with a special gift
You’d like to thank a special person for something they’ve done for you. Or something they’ve said. Or for just being who they are. Think about what this person likes, the things they appreciate. Try to choose a gift that is specifically just for them.
Maybe it’s a special type of flower, or chocolates.
Maybe it’s a homemade card or a long walk together. Whatever you offer, if it’s with your heart, then there’s no doubt the person will appreciate it.
Listen when someone talks to you.
How many times have you said, “I’m listening, I’m listening,” but in fact, you’re doing something else at the same time – and not really listening.
When someone’s talking to you, especially if they’re helping you out or just offering a few words, listen.
Put down whatever you’re doing and respect their effort and time.
Show them your appreciation by being fully present.
Show thanks with big hugs
Hugs are proven to be stress reducers. Yup, how cool is that?
I love hugs. I hug everyone with big bear hugs and try to infuse all my gratitude in that person.
You can hug lightly. Or attempt a hug. The important thing is to establish some contact that shows you’re grateful for this person being in your life.
Start somewhere, but start
To clear your mind, commit to slowing down just 1 minute per day and take time to look around you.
It’s so easy to let life control what you do versus knowing exactly how to handle life.
If you often find yourself going around in circles feeling overwhelmed with a racy or foggy mind, then a daily gratitude practice will bring on positive change.
In the long run, it will slow you down, shift your thoughts and switch your feelings in your favor.
Also, it’s been proven several times over that cultivating an attitude of gratitude builds your self-esteem.
And who doesn’t want that, right?
Where’s your notebook?
- Get your notebook or journal. Or just a piece of paper.
- Choose 3 things you’re grateful for each day.
- Answer the prompts if you feel stuck.
- Commit to small changes.
- Watch how life changes.
To start that’s all you have to do.
But if that seems way too much as it is, then start with just one thing.
Ask yourself: what are you grateful for today? Be specific. And don’t repeat it from yesterday.
Just answer the question as best you can with truth and simplicity.
Then build up to two things. Then three.
When you practice gratitude daily , it’s something you do for yourself not for anyone else.
So go for it.
Really, what do you have to lose except a few minutes?
A few studies that support the Attitude of gratitude
When you reap the various benefits from expressing gratitude, it pushes you forward and encourages endless positive changes.
For example, this research shows that the attitude of gratitude helps Japanese seniors feel hopeful as they age.
In this study, the participants gained a sense of security, and in turn, they felt more confident and less stressed about the future.
Another benefit of gratitude daily is regaining a positive perspective on the world. Accrding to this study from the University of Oregon. practicing gratitude also raises notions of altruism.
If practicing gratitude daily is a habit that interests you, then try it.
No pressure, no stress. There’s no right way.
If you need help to get you started, just get a sheet of paper and find prompts here.
All you need is to commit a few minutes a day.
If you prefer a ready-made gratitude journal, then visit my shop and choose the one you love more 🙂
And as always, if you have any questions, don’t hesitate to ask.