30 ways to practice gratitude
This time of year can be difficult.
We experience fewer hours of sunlight, colder temperatures, over-scheduled calendars, an uptick of illness, overspending, … the list goes on and on!
I have heard over and over, keeping a gratitude journal improves mental health and overall wellness. It clears space inside your body for new, hopefully positive and joyful, ideas and emotions. Apparently, having a gratitude practice strengthens our immune systems and creates more joy and pleasure in our lives.
Since I was a little girl, I have had an aversion to keeping a journal or diary. It is probably a “giving up control” issue for me. Putting thoughts and feelings on paper IS healthy...I just don’t feel comfortable doing it.
The challenge always for me: the possibility my truth could be read without my permission was (and still is) scary. The only way to keep my thoughts safe and private was to not put it down on paper in the first place.
It probably sounds sad I haven’t allowed myself to keep a written record of life’s happenings. I have found that my photographs, art, clothing, objects I have collected over the years and even plantings transport me to a specific time or moment in my life. It’s enough for me.
November is a time of year I find myself turning inward like many living things in nature. I start a type of hibernation and give myself more time to rest, eat, slow down. I begin reflecting on my year, giving thanks for all the experiences; good, bad and “meh”.
Here are 30 other ways to practice gratitude each day this month without journaling. I don’t write in a journal, so if you are like me, this list is for you. It will boost your mood, get you out of your funk, and help you manage your stress level as we approach the holidays.
Take time to move the parts of your body that are functioning. For some, this might be full-on exercise like running or cycling. For others, this might mean lying still for a period of time and focusing on just breathing. Our bodies are amazing miracles.
Text or leave a message for a friend. Make the message about a fun memory, a personality trait you really appreciate or just a “thinking of you” note.
Take yourself out to lunch. Maybe even enjoy a cocktail/mocktail and a book while you spend time with your thoughts.
Honor your environment. This can look like yard work (raking, cutting back perennials) or simply sweeping your front porch and admiring your space.
Vote. Exercise your right to impact the future.
Host a Friendsgiving. Show how deep your love is for your best pals.
Do something you loved doing as a kid: color, climb a tree, pretend, watch an old show/ movie, bake cookies, play with toys like LEGOs, …this list could be a mile long.
Make amends and/or have that difficult conversation. Relationships are complicated. Initiating some dialogue can be an important part of a gratitude practice.
Shop local. Small businesses in your area offer much more that their products and services. Supporting these businesses builds community, and helps battle the spread of isolation and loneliness.
Go through household items and clothing; as per Marie Kondo, thank everything for its service (seriously!), then donate.
Say yes to something you would normally say no to. Say no to something you would normally say yes to.
Find a day you can sleep in and stay in bed as long as you want.
Do a random act of kindness.
Have a conversation with a child about anything. Be really curious and ask crazy questions.
Create a plan with family and friends for holiday gifts that will be simultaneously meaningful and financially intentional.
Write a letter of encouragement and praise to your 10 year old self.
Pick one thing that reduces your carbon footprint. Here are some suggestions: eliminate single use plastic in your lunch, use regular towels instead of paper towels, adjust the thermostat in your home, opt for LED light bulbs, wash your clothes in cold water, avoid buying bottled water, refill soaps for your hand dishes and laundry.
Take a photograph of something you appreciate.
Give an authentic compliment to a stranger.
Cook or prepare a meal you love…eat slowly, engage all your five senses and savor each bite!
Write a post it note of encouragement for yourself, partner, child, roommate or friend. Stick it on a mirror (dry eraser markers work well on mirrors), in a lunch bag, wallet or refrigerator.
Offer to run an errand for someone.
Spend a day digitally detoxing. Spend more time noticing your surroundings, connecting with the people around you/ being an active listener, and doing “unplugged” things.
Create an uplifting music playlist that puts you in a state of gratitude. Listen to the playlist while taking a gratitude walk, commuting, preparing a meal, or completing a chore.
Make eye contact and smile at everyone you encounter. By going through the motions, you can trigger positive emotions and the release of brain chemicals like dopamine, oxytocin, serotonin and endorphins more often.
Determine the love language of the people you spend the most time with, then be sure to show them some love via their love language: acts of service, physical touch, words of affirmation, gifts, and quality time. If this is the first time you are hearing of “love languages”, I highly recommend you do some exploring of this topic. You won’t be sorry!
Remember some bad experiences you have had in life and reflect on how you overcame these challenges. Thinking about how far you’ve come creates space for gratitude in your current state.
Set up a visual reminder to keep up a gratitude practice. It could be a calendar reminder/notification, a quote in a prominent place in your home, artwork that reminds you of life’s blessings, or a tattoo…just kidding…but not really. I have seen some beautiful and creative body art with the theme of gratitude!
Stand in front of the mirror and talk to yourself out loud. Ok, I know it sounds crazy. We have inner dialogue that runs amuck all the time. Edit those thoughts. Filter out the toxic statements whirling around in your mind, and say the positive affirmations out loud to give the good thoughts more power.
Be “lazy” (rest)! I truly believe there is no such thing as lazy. Give yourself permission to recharge so you can continue being a vessel of gratitude and love.
I hope this list resonates with you and at least some of the suggestions prove to be fruitful. I will be incorporating these 30 things into my list of priorities for November. I hope you do too!
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