5 Steps to Practice Gratitude

Did you know that the simple act of gratitude can help reduce negativity and relieve stress? And, all it takes it to just stop for a few minutes out of your day to focus and reflect. Below are five steps you can take to put this fulfilling activity into your routine.

Step 1: Begin with a grateful thought

As soon as you wakeup, take a moment to think about something you are grateful for. It could be the warmth of your bed, the birds chirping, or simply the gift of a new day.

Step 2: Write it down

Keep a gratitude journal. Write down three items every day that you are grateful for. This practice will help solidify positive thoughts and continues that positive outlook that you started when you woke up.

You don't need to buy a specific journal as any notebook will do. But if it helps to have more of a guide then this book, Cultivating Gratitude: a guided journal for a positive mindset, is a nice one. If you like one with just plain pages there are many independent creators that publish on Amazon you can search for. This way you are supporting a small business while finding a journal that fits your style.

Step 3: Reflect and feel

After writing in your journal just take time to think and absorb what you wrote. Now, you don't have to do it right away but sometime during the day, read what you wrote and appreciate those things that make you grateful.

Step 4: Express gratitude to others

Take a moment to thank someone in your life. Pick up the phone, send at text, or go old school and send a notecard in the mail.

Sharing gratitude to others spreads positivity and strengthens relationships.

Step 5: Incorporate gratitude into your daily life

This may sound like you have been doing this with steps 1-4 but it is more about taking a daily moment of your day and appreciate that moment. Savor your morning coffee, appreciate the sunshine when you walk outside, or just meditate on an unexpected quiet break in your workday.

Health Benefits

On the UCLA Health website they list the many benefits of practicing gratitude.

• Reduce depression
• Lessen anxiety
• Support heart health
• Relieve stress
• Better sleep

Now, I am just starting to follow these steps because I really need to feel more positive and I need to improve my health. I mean, who doesn't. The hardest one for me is expressing gratitude to others. At work we have a program to send out appreciation notes to our co-workers that I have begun using but the thing is, I want to be genuine. I do not want to do a thank-you just to send one. Next, I'm going to try calling people and if I need to I will at least leave a voicemail because none of us answer the phone anymore. 

The one I have been having the most success with is incorporating it into my daily life. I will get up from my computer and go for a short walk or brew a cup of tea and savor it without being in front of my computer. It is helping me to actually be more productive and in turn reduces the stress level.

I do hope that you will start one of these steps today and let me know how it goes. That way we can all become a more positive and less stressed people.

Watch the short video of these steps if that helps:

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