6 Easy Steps for Creating a Daily Gratitude List
Each year, when November comes around, many of us meet up to celebrate family, fun, and food. Thanksgiving is a major American holiday, and though the original intention of the day may have become diluted over the years by more focus on excess spending and excess eating, it is nonetheless a day when we come together to give thanks for the people and things we are grateful for in our lives. It’s all in the name - “Thanks-giving”!
But what if we did not confine our feelings of gratitude to only one day?
What if we made time to cultivate gratitude and appreciation on a daily basis?
How could this minor change in perspective impact our lives?
As it turns out, setting aside just a few minutes each day to note what we are grateful for, and allowing ourselves to truly feel the sensation of gratitude that comes along with such an activity, can have incredible and far-reaching effects on our overall mental health. Research from peer-reviewed sources, including The Journal of Personality and Social Psychology and The Clinical Psychology Review, show a clear link between regular gratitude practices and higher levels of positive emotions such as happiness, optimism, and overall life satisfaction. Furthermore, these studies demonstrate the benefits of maintaining a positive focus on gratitude, which helps to shift attention away from negative thoughts and stressors, reducing the symptoms of both anxiety and depression. Using the concepts behind Cognitive-Behavioral Therapy, a major theory of psychology that suggests our thoughts, behaviors, and emotions are all connected, we can see how such a practice can help us to feel happier, healthier, and more prepared to face the day. In this blog, we will look at how making time each day to create a “gratitude list” can positively affect our thoughts and emotions.
Now, some of you may be thinking that you already show gratitude on a daily basis. After all, many of us say “thank you” multiple times per day in our interactions with family, friends, co-workers, and even strangers. But politeness does not necessarily equate to gratitude. Gratitude is a complex emotion that requires self-reflection, humility, and empathy for others. By cultivating gratitude beyond simple politeness, we can take our appreciation a step further and reap the life-changing benefits of this dynamic emotion.
One simple method for harnessing the power of gratitude is by creating a daily “gratitude list”. If you are interested in improving your mood and perspective through gratitude practices, this is a great place to start. We will review some of the steps required to begin incorporating this simple and powerful practice into your daily routine.
Commit to Gratitude Practice – The first few times you sit down to create your gratitude list, you may find that the benefits of doing so are not immediately clear; don’t become discouraged! This is an exercise that will become more effective with time and practice. Even if you have to force yourself to stick with it at first, the practice will likely pull you in once you begin to see the long-term benefits.
Choose a Specific Time of Day – When attempting to add a new habit to your routine, it can be especially helpful to practice it at the same time each day. The same holds true when creating your gratitude list. You will want to set aside 5 – 10 minutes in order to complete your daily list. Many people choose to create their lists first thing in the morning, feeling it helps them to start their day on a positive note. Others may choose to create their lists in the evening, before bed, as this allows them to reflect on the day and what they were grateful for. There is no wrong time to practice gratitude, but do your best to stick to the same time each day!
Write Down a List – Now comes the actual list. Sit down with a pen or pencil and a piece of paper (you are welcome to use an electronic device as well, if that is your preference) and write the words “I am grateful for…” at the top. For what are you grateful? To whom in the past and present are you grateful? Reflect on these questions, and allow the words to flow onto the page.
Feel It – Remember, gratitude is a complex emotion that requires humility, self-reflection, and empathy for others. When you can summon up the feeling of gratitude in your heart, allow it to flow through every part of your being. The goal is to carry that gratitude with you throughout your day, until it is time to create tomorrow’s list.
Keep It Up – Some days, you can write your list without feeling an ounce of gratitude. That’s OK. In fact, these may be the days when you are most in need of a reminder. Stick with your routine, and make an extra effort to add new people or things you are grateful for that you may not have considered before.
Share It – Share your gratitude list with family, friends, or your therapist. Some people may choose to tap a “gratitude partner” who also wants to make gratitude a part of their daily routine. This can help to keep you both on track, and give you additional positive support on days when the practice may become more difficult.