Gratitude Exercises

Gratitude is appreciating the good things in life, no matter how big or small. Gratitude is a great practice to make a regular part of your life, it builds happiness, self-esteem, and has been shown to provide many health benefits.

Gratitude Journal

Every morning or evening, spend a few minutes writing down three to five good things about your day. This isn’t limited to major events. You might be grateful for simple things, or a good meal, talking to a friend, or even overcoming an obstacle.

Give Thanks

Keep your eyes open throughout the day for reasons to say “thank you.” Make a conscious effort to notice when people do good things, whether for you or others. Tell the person you recognize their good deed, and give a sincere “thank you.”

Mindfulness Walk

Go for a walk and make a special effort to appreciate your surroundings. You can do this by focusing on each of your senses, one at a time. Spend a minute just listening, a minute looking at your surroundings, and so on. Try to notice the sights, sounds, smells, and sensations you would usually miss, such as a cool breeze, or the clouds in the sky.

Gratitude Letter

Think about someone who you appreciate. This could be a person who has had a major impact on your life, or someone who you would like to thank. Write a letter that describes why you appreciate them, including specific examples and details. It's up to you if you’d like to share the letter or not.

Grateful Contemplation

Remove yourself from distractions such as phones or TV and spend 5-10 minutes mentally reviewing the good things from your day. The key to this technique is consistency. Think of it like brushing your teeth or exercising—it should be a normal part of daily self-care. This technique can be practiced as part of your prayer life, meditation, or on its own.

Gratitude Conversation

With another person, take turns listing 3 things you were grateful for throughout the day. Spend a moment discussing and contemplating each point, rather than hurrying through the list. Make this part of your routine by practicing before a meal, before bed, or at another regular time.

However you decide to integrate gratitude is awesome, stay consistent and see how good your life actually is.