Here we are – November 1 hits, and all of a sudden everyone is talking about what we’re grateful for.
While it feels like a Thanksgiving trend, like a buzzword around the holidays, there is actually a lot of scientific evidence behind the idea that practicing gratitude can make a dramatic difference in your life.
Gratitudes….
…help you form deeper relationships: A recent study found that the act of saying “thank you,” – whether it be for something big or something as small as a stranger holding the door open for you – makes people want to get to know you better.
… made you healthier: Studies have shown that people with a positive and grateful outlook tend to eat healthier and exercise more.
… improves your mental health: Practicing gratitude has been found to reduce aggression and depression, as well as increase general happiness.
… keeps you asleep: A study published in Applied Psychology: Health and Well-Being found that writing down gratitudes right before bed can help you fall asleep easier and stay asleep longer.
These benefits, scientists note, come when gratitude becomes a practice, not just something you think of every once in a while. Making a habit of acknowledging what you are grateful for every day creates benefits that ripple through your entire life, in part because it’s quite literally changing your perspective.
Every day – even right now, actually – your brain is only able to take in a small amount of what is really going on around you. It’s not that your brain can’t process all the bits and pieces individually, but it’s that there’s so much that you unconsciously choose what to take in and remember, and what to ignore. For example, you might remember what color shirt your friend wore to lunch today, but you probably don’t remember what color nail polish she had on. Not that you didn’t see it – you just unconsciously chose not to note it.
That’s what gratitude does for you: By looking for gratitudes throughout the day, you’re actively training your brain to pay close attention to what’s good instead of taking in the bad. And that’s some powerful stuff.
Here are some easy ways to add a gratitude practice to your day:
MAKE A GRATITUDE JAR: Take an old vase or cup and set it up in a central location in your home—like the kitchen. Leave a small pile of paper and a pen next to the vase and write down gratitudes throughout the day.
KEEP A GRATITUDE JOURNAL: Grab a journal and have your child write down 5 things they were grateful for that day. You can start with sentences as simple as “I am grateful for my coworker,” but as time goes on and you strengthen these muscles by upgrading to specific appreciations like, “I am grateful for my coworker for helping me get through today’s project when I didn’t think I’d be able to meet the deadline.”
GO ON GRATITUDE WALKS: Combine exercise and appreciation with dedicated gratitude walks. Explore your neighborhood or hometown while discussing your gratitudes along the way. You can talk about the good things that happened that day or express gratitude for the things you see along your walk.