In my last post, I talked about what exactly gratitude is, as defined by Robert Emmons, Ph.D.,
a leading scientific expert. I also looked at the link between health and gratitude – of oftentimes the lack of gratitude for good health, as expressed by Dr. Mercola.
Now that we’ve discovered just how incredibly beneficial it is for us to express gratitude on a regular basis, it’s time to discuss ways in which we can work to cultivate and attitude and gratitude.
How to Cultivate Gratitude
First, start by cultivating gratitude for the little things, which will foster a more deep-seated sense of happiness. Like a muscle, your sense of gratitude can be strengthened with practice, each time you express it.
Consider creating a personal journal to share thoughts and insights with yourself, all the while helping you move through problems and come to solutions. There are now a number of digital apps that allow you to journal from anywhere at any time.
In his Beginner’s Guide to Digital Journaling, Bakari Chavanu lists his four favorite apps, including Penzu, which allows you to express your most private thoughts by providing password protection (for both your journal and individual entries).
Dr. Alison Chen writes in a recent Huffington Post article that creating a nightly gratitude ritual can be a powerful strategy. She suggests taking a few minutes at the end of each day to stop and reflect, as a great way to bring about more feelings of gratefulness in your life.
Chen’s other suggestions include:
- Write thank-you notes: Whether in response to a gift or kind act, or simply as a show of gratitude for someone being in your life, getting into the habit of writing thank-you letters can help you express gratitude in addition to simply feeling it inside.
- Nonverbal actions: This includes smiles and hugs, both of which can express a wide array of messages, from encouragement and excitement to empathy and support.
- Mind your please and thank-you’s: While it’s easy to say words like please and thank you in passing, these courtesies can become potent acknowledgments of gratitude when combined with eye contact and sincerity.
The Connection Between Reflection and Gratitude
Expressing thanks during moments of reflection is another way to cultivate gratitude. Practicing “mindfulness” means that you’re actively paying attention to the moment you’re in right now. You can sit quietly and focus on something that you’re grateful for, such as a pleasant smell, a cool breeze, or a memory.
Take a couple minutes each day to stop and reflect. Taking regular pause is an excellent way to bring about more feelings of gratefulness in your life.
Are you currently working to cultivate an attitude of gratitude in your life? If so, I’d love to hear how it’s going for you, and if you have discovered any other tips for cultivating a sense of gratitude. As always, I’d love to hear from you. I can be reached here or on LinkedIn.
