~18 Great Ideas for Gratitude~
The Weekend Reset Challenge is all about developing habits that prepare you for a week filled with calm, connection and confidence. An essential aspect of the challenge involves giving appreciation. Not only does expressing appreciation raise your spirits, it helps to increase your overall sense of wellbeing. What are some ideas for gratitude practices and what does the research say?
Let’s dig into one, significant study.
The Science Behind Gratitude
Research shows that gratitude can have huge impact on our well-being. Robert Emmons and Anjali Mishra in the book Designing Positive Psychology: Taking Stock and Moving Forward write about the connection between gratitude and wellness and they offer the following benefits based on previous work and their own laboratory insights. Importantly, gratitude can help to:
- cope with stress
- reduce negative emotions
- reduce materialistic desires
- improve self-esteem
- improve access to positive memories
- build social connections
- improve “moral behavior”
- encourage spirituality
- achieve goals
- promote physical wellbeing (pp. 250-254)
They assert that practicing gratitude consistently creates positive benefits but that the science behind gratitude is still quite young. Furthermore, linkages between gratitude and wellbeing need further study.
So what does this mean for people looking to improve their overall sense of wellness? It means that appreciation (or gratitude) should be a practice used regularly.
Read on for 18 gratitude ideas to cultivate appreciation in your life.
1. Keep a Gratitude Journal
Write down things you are grateful for. This can help to shift your mindset to more abundance. There are many kinds of gratitude journals available that provide sentence starters to start this practice.
2. Say “thank you”
Tell someone you appreciate them. Though it just takes a moment, it will have a positive impact on both of you.
3. Send Thank You Notes
Don’t underestimate the significance of notes in your own handwriting. The time, effort and tangible nature of a personalized note shows sincerity and care. I bought a huge bunch of cards like these for my staff and loved seeing them on bulletin boards and desks.
4. Create a Gratitude Jar
All you need for this practice is to make a stack of slips of paper and a jar. When you think of something you’re grateful for, write it down and place in the jar. Review whenever you need a lift. Try this guide to get you started.
5. Share Gratitude on Social Media
If you post on social media, try posting about things you’re grateful for. Online spaces can be a dark place sometimes, but use your platform to spread positivity and inspire others.
6. Give Compliments
Offer a compliment to someone–a friend, a family member, or even a stranger. It can make someone’s day and the benefits also extend back to you.
7. Post Inspirational Sayings and Quotes
Surround yourself with words, sayings, and phrases that inspire gratitude. You can be the person who helps create a positive atmosphere at work or at home.
8. Meditate on Gratitude
Spend a few minutes each day meditating on things you’re thankful for. This can be any time of day, but morning gratitude meditations especially can really impact the kind of day you’ll have.
9. Send a “Shout Out” Note
Recognize your colleagues with a note or card. Visit our Etsy store for a selection of downloadable designs to use again and again.
10. Pay It Forward
Try a random act of kindness, like paying for a stranger’s coffee, holding a door for someone, or lending a hand. As Oscar Wild said, “The smallest act of kindness is worth more than the grandest intention”.
11. Listen Fully
It can be easy to be distracted by our phones or even our thoughts. Listening attentively can be the best way to show someone that you care.
12. Create a Gratitude Playlist
Use Spotify or other music apps to make a playlist of songs that uplift and make you feel grateful. It’s amazing how quickly music can shift your mood. I saw Jennifer Buchannan at a conference once and highly recommend her book Tune In: Use Music Intentionally to Curb Stress, Boost Morale, and Restore Health.
13. Send Positive Emails or Texts
Send an email or text message to express appreciation to colleagues, family, or friends. A few kind words can create positive energy for everyone.
14. Practice Gratitude in Nature
Take a walk outside and appreciate the beauty of nature or the neighborhood around you. Being outside and getting some fresh air can be real a mood booster.
15. Keep Notes of Appreciation and Read Them
Collect emails, notes and cards where people have sent you a note of thanks. When you need a boost, read them over. I keep a folder called “Happy Notes” in my email with notes of gratitude and I reread them periodically. It really feels good!
16. Use Gratitude Apps
Try apps designed to help you track and reflect on your gratitude. Reminders and notifications can be a great way to take a pause and remember to practice gratitude. This article in Positive Psychology proposes some of the best ones.
17. Give Flowers
You can pick wildflowers or buy an arrangement (or even a single flower) for yourself or someone else. Research supports the ways flowers can not only improve your physical surroundings but your wellbeing.
18. Gratitude Before Bed
One of the best ways to practice gratitude is to take a few moments before you sleep to reflect on what you’re grateful for. I’ve found that this improves sleep, and even the kinds of dreams I have.
Conclusion
By using these 18 ways to show gratitude into your life, you’ll not only enhance your week ahead, but also cultivate a sense of increased well-being. The Weekend Reset Challenge is your opportunity to start each week feeling calm, connected, and confident. Begin with appreciation and let these small acts of gratitude guide your journey to a more fulfilling life.
The Weekend Reset Connection
Gratitude most connects to the “Appreciation” part of The Weekend Reset Challenge but it can also be combined with other practices, such as journaling (Stillness), Outdoors (if you incorporate being outdoors), or Connect.
There may be other combinations too–experiment and share your ideas on our community page or in the comments below!
