Simple Gratitude Exercises

Simple Gratitude Exercises

Gratitude implies recognising the positive things in life.

Making gratitude a daily habit can enhance one’s quality of life and self-esteem and bring other advantages.

Gratitude is simple, yet very difficult to practice every day. The gratitude worksheet by TherapistAid contains five actions to assist you in beginning your journey to exercise thankfulness.

Journaling, taking a relaxing walk, and writing a gratitude letter, among others, are a few ways to improve yourself and be more mindful.

This blog provides you with ways to improve yourself and implement regular self-improvement activities.

Gratitude journal

Spend a few moments every evening jotting down some positive aspects of your day.

Photo credit: Karolina Grabowska

This isn't only for big occasions. You could feel thankful for simple things like a wonderful meal, conversing with a friend, meeting a random dog at the park, or overcoming a challenge.

Say “Thank You” more often

Keep an eye out for opportunities to express "thank you" throughout the day. Make an intentional effort to notice when others do positive things for you or for others. Tell the person that you appreciate their kindness and extend a heartfelt "thank you."

Photo credit: Anna Shvets

You never know what kind of day the other person is having. A little appreciation and kindness would be remembered for a long time.

Be aware of your surroundings

Take a walk and try to mindfully notice your surroundings.

Photo credit: Vlad Chețan

You may accomplish this by concentrating on each of your senses one at a time. Take a moment to just listen, another minute to look around, and so on. Try to notice sights, sounds, scents, and feelings that you may normally overlook, such as a cold wind in your hair, the sun on your skin, clear clouds in the sky, or birds chirping around you.

Gratitude letter

Consider someone that you admire. This might be someone who has had a significant effect on your life or someone you want to thank.

Write a letter expressing your gratitude to them, giving specific instances and information. It is entirely up to you whether or not to share the message with them or keep it personal.

Photo credit: Towfiqu barbhuiya

Gratitude contemplation

Therapist Aid suggests incorporating gratitude contemplation into your everyday life.

Disconnect from digital distractions like your social media, phones, laptop, or television for a few minutes every day. Spend that time finding some peace and quiet, mentally going through the highlights of your day.

Consistency is essential with this method. You could try this while meditating, praying, at the dinner table, or purely on its own.

Gratitude conversation with a partner or as a family

Take turns with another person or as a family expressing three things you were grateful for that day. Rather than rushing through the list, spend some time discussing and understanding each point shared by the other.

Photo credit: Ketut Subiyanto

Make this a part of your lifestyle as a family, a couple, or if you want to try it alone before the end of the night or at a time convenient to you.


*Banner image credit: Marcus Wöckel

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