How To Start a Gratitude Practice
BY CATHERINE ANDREW
Last spring, when we were all told to stay at home and with each passing day the news felt like it was getting worse and worse, I began to realize how negative my thought patterns were becoming as a result. Not wanting to accept these negative thoughts as part of my “new normal,” I began to do something every morning and every evening that has completely shifted my mindset for the better.
I started keeping a gratitude journal.
If you are unfamiliar with the concept, a gratitude journal is meant as a place to write and reflect on what you are grateful for in your life. It is meant to be kept daily, and if you keep up with it, this daily habit will help with processing any negative emotions and rewire your brain to focus on the positive aspects of every day.
If you are interested in the idea of starting your own gratitude practice but aren’t sure where to begin, here is a step-by-step process of what you can do to start one and keep up with it:
1. Get a designated journal and put it in a prime location
Any journal or notebook will work for this practice, you can even buy a designated gratitude journal, which includes daily inspiring quotes and “gratitude challenges.” By putting it in a highly visible location such as your nightstand or on your desk, you will see it every morning and be reminded to take the time to sit down and write.
2. Write a list of three things you are grateful for every morning
By reflecting on what you are grateful for first thing in the morning, it can help redirect your attention from any anxieties or worries that might be leftover from the day before or have started to form in your brain as you wake up. You get to see a tangible list of the things that you have in your life, whether it be the sunshine streaming through the windows, the cup of coffee in your hand, or the fact that you have someone you love to say good morning to. As you move throughout your day, you may notice that you feel a bit lighter than before.
3. Write a list of three amazing things that happened during the day, in the evening
In addition to your list of three things you're grateful for in the morning, you should also try to come back to your journal in the evening and write three positive things that happened during the day. Even on difficult days, I am always amazed at how it is never hard to come up with all three. Have you ever heard the saying, “Every day may not be good, but there’s something good in every day?” By reflecting on the positives each day, I have found this to be entirely true. Your list can include anything from finally crossing something big off your to-do list to getting a thoughtful card from a friend in the mail. Remembering the happy moments in the day both big and small will bring a smile to your face and give you a better sense of gratitude as you fall asleep each night.
4. Tell someone that you know you have started a gratitude journal and ask them to check in on your progress to keep you accountable
The act of starting a gratitude practice is not difficult but keeping up with it can sometimes prove to be an issue. They say it takes 21 days to form a new habit, and one of the best ways to keep at it is to find ways to hold yourself accountable. When I first started writing in my gratitude journal daily, I told my sisters and asked them if they could continue to ask me about it so that I stayed accountable. After a few days, I realized that I didn’t even need the reminders, I was enjoying the practice so much that it became my favorite part of the morning and evening.
It is more important than ever that we focus on appreciating what we have and try to maintain a positive mindset. Starting a gratitude practice of your own is one of the simplest things you can do for yourself every day that will immediately make you feel lighter and happier – and I think we can all agree we need more of that these days!