Meister Eckhar once said “If the only prayer you say in your life is ‘thank you’, that would suffice.
You know those days you just feel down?
Those days when nothing perks you up?
Those days when you feel like nothing's going right?
Those are the days that make it difficult to be thankful, but when gratitude is needed the most.
Did you know that science has shown that daily gratitude has the incredible power to heighten your quality of life? By at least 25%.
In fact, researchers have shown that those who participate in daily gratitude, whether it be by gratitude journal or other means, experience less depression, less stress, exercise more, and take leaps and bounds of progress toward reaching their goals.
But you know all of this.
You probably know that being more thankful will lead to you being more positive.
So where’s the disconnect?
It’s in the simple daily practice.
Just like it takes regular practice for a child to learn their abc’s, regular gym attendance to see results, and regular relaxation to manage depression, it takes consistent daily gratitude practice to bring more positivity into your life.
The simple daily act of gratitude will dramatically improve the quality of your life, your outlook, you goals, your relationships with others, and especially your relationship with yourself.
But, how do you create a simple daily gratitude routine when you already have a bunch of other things going on in your life?
I’ve made a simple handout for you that will take 3 minutes of your time each day, and will have a profound impact on your life.
Do you have 3 minutes to devote to changing your outlook on life?
The gratitude worksheet will help you remind yourself of your blessings each and every day. Fill it out every morning or every night and you’ll start to notice its transformative power.
And in case you need some other ideas for how to practice gratitude, here are my top tips!
5 WAYS TO PRACTICE DAILY GRATITUDE
WRITE IN A GRATITUDE JOURNAL
Use the handout I’ve provided for you, or use a favorite notebook. A gratitude journal is one of the best ways to take a minute and pay attention to your blessings. It opens your eyes to all of the great things you have in your life and reminds you to stop and smell the roses.
The best method for keeping a gratitude journal is to either write in it first thing in the morning, or last thing before you go to bed. Or both. This helps you stay focused on the positivity all day long as there will be times during the day you’ll want to be reminded of those things!
WRITE A LETTER TO SOMEONE/YOURSELF
Do you have someone you need to thank? Write a letter to them to tell them thank you. It can be a simple card in the mail, or a handwritten, hand-delivered letter to remind them how grateful you are for them.
Do you need to spend time thanking yourself? How do you see yourself on a regular basis? How do you talk to yourself? Write a letter thanking yourself for the person you are, the things you’ve done, the service you’ve given, etc.
I’m guessing it might be nice to thank yourself for the amazing person you are.
HAVE A PHYSICAL REMINDER
Tie a bow on your wrist, put a note in your car, set a reminder on your phone.
Create a physical reminder to be thankful throughout the day. Every time you look at that object or hear your alarm go off, it’s a good reminder to practice gratitude.
The day can get away from us, so instead, make sure to keep gratitude in the forefront of your mind at all times so you can respond to any situation that comes your way with calm and gratitude.
Ah, nature. It does a soul some good.
Take a walk, go on a hike, sit outside with a lemonade, or bundle up when it’s cold and get outside.
Nature has the power to heal, so if you’re having a particularly tough day, head outside. Play around, take a few deep breaths.
Do this regularly so you have less and less of those down days.
LIMIT SOCIAL MEDIA
Can you believe I said that?! It’s true, sometimes social media can get us playing the comparison game and that’s not good for anyone.
If you find yourself worse off than when you started when looking at social media, be very careful. It has the power to be great, but it also has the power to bring you down.
Set time limits for when you’ll be on social media, unfollow people that don’t uplift and inspire you, and remember that you’re comparing your everyday life to someone else’s highlight reel.
Gratitude has the power to literally change your life. But you have to really work at it. It takes consistently daily practice.
It’s worth it.
So, get started by practicing one small daily gratitude habit every day. You’ll be amazed at the power gratitude has to bring more positivity into your life.