Thankful Archives

“When I started counting my blessings, my whole life turned around.” ~Willie Nelson

A Month of Gratitude

This November, we are practicing a month of gratitude. Each Monday, we want to share a new gratitude practice with you! Ongoing research suggests that gratitude activities may improve life satisfaction (Seligman, Steen, Park, & Peterson, 2005). Last week we looked at how you score on the Gratitude Questionnaire. Today, we are going to introduce you to the most simple option of all the gratitude practices: the gratitude list.

The Gratitude List

Practicing gratitude includes acknowledging the positive aspects of one’s life. This may include listing the good things that have or are happening in life, as well as identifying those important people in your life. A gratitude list is a simple list of those people and things that you are grateful for. Many research studies have included writing down a gratitude list at the end of each day. A gratitude list helps you reflect on the day with a positive lens, reviewing the events of the day and looking for those things that you are most grateful for. Writing things down helps you shift your thinking and memory and also gives you an ongoing list to reflect on.

Simplicity is Key

Researchers have found that you do not need to make a long list of what you are thankful for, but instead found that the shorter the list, the easier it is to practice gratitude. A recent study found that it was easier for people to remember and write down two acts in which people close to them did something for which they should be thankful than it was to think of six (Puente-Diaz & Cavazos-Arroyo, 2016).

We Challenge You

So today, we are suggesting that you try writing down two things you are thankful for at the end of the day. They don’t have to be epic. It could be something as simple as being thankful for having the modern conveniences of electricity and running water, or feeling grateful for the friendly smile of your barista as they handed you a hot beverage. You can keep a notepad beside your bed, or you can simply type them into your phone. If you have a planner, you can create a space to write your gratitude list down each day. Have a journal? You could keep a running list on the front or back page. Maybe you’re not so good at remembering? That’s ok! Try a post-it note on your bathroom mirror and leave a sharpie on the counter; you can add to your list when you brush your teeth every night! We challenge you to try this for a week. It’s ok if the same things come up each evening – the goals is to end your day thinking about those two positive things.

Sounds too simple to be true? Try a gratitude list this week and see how it goes!

“Acknowledging the good that you already have in your life is the foundation for all abundance.” ~Eckhart Tolle

This November, we’re choosing to focus on gratitude. November seems like a perfect time, and not just because of the American practice of celebrating Thanksgiving. As Dr. Sarah and I have mentioned in previous posts (here and here), we have each been focusing on taking this year (especially this fall) more slowly and more intentionally. So now feels like a perfect time to implement a gratitude practice and take our own wellness to the next level.

“It is impossible to feel grateful and depressed in the same moment.” ~Naomi Williams

There are numerous studies that have found that practicing gratitude enhances overall life satisfaction and subjective well-being. Gratitude is correlated with a sense of satisfaction with life and work, a positive mood, happiness, optimism, and hope (McCullough, Emmons, and Tsang, 2002). In addition, gratitude appears to impact anxiety, depression and negative moods. We have seen how gratitude has impacted the lives of people we work with, as well as in our own lives and so we’ll be digging deep this month.

As we express our gratitude, we must never forget that the highest appreciation is not to utter words but to live by them.” ~John F. Kennedy

Here’s what to expect this month: Each Monday, we will have #GratitudeMonday posts, where we will introduce you to a scientifically researched technique to bring more gratitude into your life that week. And each Thursday, we will have our #ThankfulThursday posts, where we will explore themes of gratitude and encourage you to identify those things you are most thankful for. We hope you’ll play along by using the hashtags and feel free to let us know how your gratitude practice grows!

You can start by thinking of one thing you are grateful for today. Maybe it’s a person or an act of kindness. Maybe it’s a special furry friend who keeps you company. Pause and take 5 minutes to think about how this impacts your life in a positive way. Share with us here or on Instagram or Facebook! We’ll start by sharing how much we are grateful for you! We love this little Thriving community on the internet and social media and we continue to be inspired by all of the amazing work each of you are doing to better yourselves and the world around you each day! Happy November!