Did You Know...?
Practicing gratitude can increase feelings of happiness and life satisfaction while decreasing depressive symptoms, many studies have shown. Like any skill worth mastering, gratitude takes practice to realize its full potential. Scientists have found that daily doses of gratitude deliver benefits beyond feelings of happiness, extending to enhanced relationships, self-esteem and overall life satisfaction.
To start sharpening your gratitude skill and begin making it an ongoing practice, try this five-day gratitude challenge:
Day 1: Begin by focusing on your 5 senses
On a pad of paper or in a journal, finish this prompt: “Today, I am grateful for these three things I saw …”
Day 2: Cultivate thankfulness with each breath
Sit down in a comfortable spot, and begin with some deep slow breaths. Next, Imagine a color you associate with feelings of gratefulness and let it fill your mind's eye as you fill your lungs with air.
As you exhale, imagine that color and sense of gratefulness spreading down through your neck, chest and torso and out your limbs, disappearing as you finish your exhale.
Silently count the number "one" in your head.
Repeat this same visualization, synchronized with each breath, until you complete a count of 10 breaths.
For your five-senses gratitude practice for the day, finish this prompt: “Today, I am grateful for these three things I touched/felt …”
Day 3: Reflect on the gifts of hardship
For today's gratitude practice, reflect on a particularly difficult time in your life that you perceive as a tragedy, failure or mistake.
Identify three things that came out of that experience that you can truly appreciate.
Remember to also keep up with your five-senses gratitude focus by finishing this prompt: “Today, I am grateful for these three things I heard today …”
Day 4: Express gratitude to others in writing
Think of three people in your life who you appreciate
Send each of them a quick but considerate correspondence in the form of a handwritten note, email or even a thoughtfully composed text. Remind them of why they are special to you and how worthwhile they are in the world. As a result of your effort, those on the receiving end will experience the mood-boosting benefits of being appreciated.
Don't forget to also write down three things for your five-senses gratitude prompt: “Today, I am grateful for these three things I tasted …”
Day 5: Notice and appreciate the small stuff
Today, notice and verbally acknowledge at least two times that someone provided a service or imparted a small act of kindness toward you.
Whether it's service providers, coworkers, friends or family, there are many people in our lives who take action to meet our needs.
Finally, finish off your five-senses gratitude practice by focusing on your sense of smell.
Finish this prompt: “Today, I am grateful for these three things I smelled …”
That’s It! To dive further into the science and research behind this practice, please visit the link in our “Resources” cited below!
