Now that you know the benefits here are ideas to help you cultivate your gratitude practice:
- Make a Top 10 Gratitude List – Brainstorm and write down everything that comes to mind that
you are thankful for in your everyday life. Then narrow your list of your “Top 10” Put the list on your
mirror, or hang it somewhere where you will see it every morning.
- 5 Things Daily Recap – Spend a few minutes before you go to bed writing down 5 things that you
are thankful in a journal. Here’s our favorite evening or morning gratitude journal with space for 5
items each day:
- 3 People GO! – When you are feeling a little down or just because send 3 people you care about a
message and tell them you are grateful for them!
- A handwritten note of thanks – Take time to write a personal note and send it in snail mail to
someone who has left a big impact on your life and tell them how thankful you are.
- A review – Leave a google or yelp review for a business that has gone the extra mile to serve you.
- 3 Things Morning Reflection – This morning write down three things you are grateful for on a
post it note. Look at it throughout the day
- Donate to a charity or organization – Gratitude can be expressed in kindness. Donate things you
aren’t using or make a monetary donation to a charity.
- Make a Personal List- make a list of all the good qualities you have. This list doesn’t need to be
extensive. Star with 5 to 10 items. Focusing on the positive qualities you have instead of the negative
helps you to really be thankful for all you are.
- Small Gift- Buy a small gift for someone you appreciate. This is sure to make them feel valued, and
it doesn’t have to hurt your budget.
- Challenge- Journal regarding three challenges you’re grateful for and what positive things
you’ve learned. This helps us express gratitude for obstacles as they are opportunities for growth.
- An email to say THANK YOU – Write an email to someone and say thank you for something they
have helped you with.
- 5 minute guided gratitude mediation:
- Spend extra time playing with your kids, a friend, loved one or pet: There is so much joy in
play. When doing this feel the immense gratitude for the precious po
- Forgiveness – Consider forgiving someone you may be holding on to some aggression towards
today. Be thankful for your ability to forgive.
Journal your thoughts:
Who do you struggle to forgive?
What’s one step toward forgiveness that you could take today?
- Turn Negative to Positives – It’s easy to slip into the victim mindset. Take time to reflect on ways
you may slip into the negative mindset trap:
Journal your thoughts:
When was the last time you slipped into a victim mindset?
What situations tempt you to complain?
Give examples of when you’ve turned a bad day around by focusing on gratitude?
- Volunteer your time – at a nursing home, a homeless shelter, a soup kitchen, your kid’s school, anywhere.
- Show gratitude to our beautiful Mother Earth – Take time today to clean up the trash in your
neighborhood or at your favorite outdoor recreation spot like a park or beach.
- Get in the holiday spirit- As the Holidays fast approach adopt a child or family to give gifts to.
- Phone Call – Take a few minutes to call someone you haven’t talked to in a while. Tell them how
much you appreciate them.
- Snap a picture – Take a picture of one thing, person, place or specific moment that makes you feel
grateful. Share it with your social network and spread the gratitude, its contagious.
- Pick a Sense – Pick one of your five senses to focus on today. Take note of how many gifts come to
you via that single port of entry. Journal about this experience.
Quick Gratitude Breaks
There are also some Quick Gratitude Breaks for shifts in gratitude throughout your day whenever you
want a mood shift or to spread a little gratitude love!
- Hold the door for someone
- Give someone a genuine compliment
- Tell a loved one how grateful you are for them
- Enjoy the people around you. Take a moment to appreciate their unique talents, abilities
- Pause and appreciate – When you shift your focus to the positive parts of your day, it trains your
brain to shift away from focusing on your stress or the negative parts of your day. Take a photo each
day of something that you appreciate – for example something that makes you laugh or smile, or
makes you feel lucky and loved. At the end of the week, look at all of the photos together.
- Stay in the Moment – Focus on being present in what’s going on right now in your life. Stay away
from future tripping (I’ll be happy when….) When you catch yourself thinking about how something
will be better in the future, stop and reframe your thoughts to what you are thankful for today.
- Try to see the world through the eyes of a child. Think about the things you take for granted on
a daily basis, and then express gratitude for everything down to the basic necessities that sustain your
- Take the time to focus on yourself. Appreciate and give thanks for your unique personality, skills
- Have confidence in the all the choices you have made today and be grateful for being able to
believe in yourself.
- Perform a Quick Random Act of Kindness: Enjoy these examples of random acts of kindness to
inspire you, there are a ton of ideas online:
Allow the shopper in the grocery line move ahead of you.
Check on an elderly neighbor.
Tape change to a parking meter or vending machine.
Give the new employee a tour of your work area or offer to sit with them at lunch.
Smile at someone on the street or everyone you pass!
Let the manager of the store know when an associate gives you exceptional service.
Pay for the person behind you in line.
Leave kind notes in the dressing room to encourage body positivity.
Visit a nursing home just to spend time with those who rarely receive visitors.
Pay for someone’s layaway who hasn’t made a payment in a long while.
Help someone stranded on the side of the road.