The holidays are upon us, and they bring plenty of reminders and opportunities to express and receive gratitude. Once the hustle and bustle settles down and formal activities are over, how do we keep the flames of gratitude burning throughout the year? The following are a few of my favorite exercises to encourage the practice of gratitude on a daily basis.
Keep a gratitude journal
Find a journal or notepad and write down things you are thankful for. Take five or 10 minutes each day to think and journal about the people, things, animals and nature you appreciate in your life. If you have trouble getting started, begin by writing down five things each day you’re grateful for. Write all the wonderful happenings in your life and give thanks for them in your journal. Don’t forget to include how grateful you are for yourself. Think about all the abilities, gifts, talents and joy you bring to the world and note these in your journal, too.
Nightly gratitude
My wife and I have a short gratitude ritual every night before we go to bed. One of the questions we ask each other is: “What are five things you are grateful for?” Practice this, and you will be amazed at how many wonderful things you can remember that happened during the day you can be grateful for.
Write a gratitude letter
Write a letter to yourself describing things that make you feel happy and grateful. Write a letter or note to someone and tell that person how much you appreciate him or her. Remember those closest to you such as family members, friends, a lover or co-workers. Show thanks for even the smallest act of kindness.
Use your phone or social media to say thank you
Be generous with your appreciation and use your phone to call, email or text someone a thank you. Use social media to leave a comment or post to let someone know you appreciate that person and care. Sprinkle gratitude on everyone you know or come in contact with.
Play the gratitude game
Find a person to play this appreciation game with you. There are two roles to play in this game. There is the role of the server and the role of the receiver. The server is going to ask one question and one question only to the receiver. That question is: “What are you grateful for?” The receiver will then answer the question. As soon as the question is answered by the receiver, the server will ask the question again: “What are you grateful for?” To start the game, decide on who is going to be the receiver and who is going to be the server. Start the game and keep going for one or two minutes. Have the server keep time. Once you have completed the time limit, stop and thank your partner for doing such a great job. Switch roles and begin asking and answering the question: “What are you grateful for?”
Ask six daily gratitude questions
A good way to identify things you are grateful for is by asking yourself questions. At the end of each day, ask yourself the following six questions:
1. Who inspired or helped me today?
2. What made me smile today?
3. Where did I share gratitude today?
4. Why am I so thankful today?
5. When did I feel a happy moment today?
6. How did I express gratitude today?
Give your response to each question and follow it with thank you, thank you, thank you! Expressing gratitude and being thankful for everything we encounter daily in our lives is a powerful way to live an abundant, fun and joyful life.
For more information, contact Scott Whitelaw at scott@scottwhitelaw.com or visit www.scottwhitelaw.com.
