Most of us have more negative than positive thoughts. We remember a minor criticism but forget a compliment we received. We may think of what we don’t have, complain about life being difficult and unfair, or compare ourselves to others and feel we’re missing out or falling short.
This is quite natural. Science shows that our brain has a negativity bias. In the words of psychologist and author Rick Hanson, Ph.D. “The brain is like Velcro for negative experiences but Teflon for positive ones.”
Practicing and expressing gratitude is a powerful way to shift your focus from negative to positive thoughts. Well-documented research shows that regularly practicing gratitude boost both emotional and physical health and is associated with:
- A more optimistic outlook on life
- Better health
- Greater happiness
- Higher self-esteem
- Improved relationships
- Increased determination and focus
- Better sleep
- Lower stress levels
- Being more likely to help others
There is no downside to practicing and expressing gratitude. You can easily spend 5 minutes each morning and evening thinking or writing about events, people and things you are grateful for.
To build your gratitude habit, schedule regular time for it each morning and evening. For example, as you wake up in the morning, and just before bed. It’s a great way to start and end the day.
Here are 14 easy ways to make gratitude a part of your day.
- Consider keeping a gratitude journal where you write down everything you are thankful for. If ever you feel down, reading your notes can help boost your mood. You might even get creative and add pictures, notes or cards you received, etc.
- You can also create a gratitude jar and add one note about something that made you happy each day. On December 31 you can open it and be reminded of all the happy moments of the past year.
- Pay attention to the small everyday things: a great song; a hug; the smell of your morning coffee; a call or visit from a friend; a bird’s song.
- Try not to repeat items from previous days – this will help you think more deeply about all the small things that make your life better and bring you joy.
- Take a walk and think of all the things for which you are grateful: your health; your family and friends; new skills learned; your talents and strengths; your pets; your job or field of study; your material comforts.
- Use your senses or everything you see, hear, smell or feel to identify things to be grateful for.
- Pause before a meal and be grateful for the food you are about to eat.
- Be thankful for all life has taught you, whether good or bad – both contributed to shaping who you are today.
- Write a thank you note or send a text message to someone who had a positive impact on your life or, better yet, tell them in person.
- Thank those close to you for the little things they for you which you may normally take for granted.
- Compliment your colleagues when they do good work or thank them when they help you complete a task.
- Greet and thank people who serve you in everyday life: the shopkeeper; the gas station attendant; the cleaning lady.
- Volunteer to help others when possible.
- Donate to a worthy cause.
Gratitude is a powerful emotion and can improve your life in many areas. How can you be negative or down when you are feeling gratitude? Make it a regular part of your day, it only takes a few minutes, and experience the great benefits it has to offer.
