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Last Updated on July 8, 2019

40 Simple Ways To Practice Gratitude

40 Simple Ways To Practice Gratitude

Gratitude is such a powerful emotion, one that can make your life better in so many ways. It’s quite difficult to feel depressed or sorry for yourself when you are feeling gratitude.

In a study carried out by Emmons & McCullough in 2003, there were a multitude of benefits from keeping a gratitude journal.[1] A simple notebook where you write down daily what you are grateful for. The study showed that the people who kept a journal exercised more regularly, reported fewer physical symptoms, felt better about their lives as a whole, and were more optimistic. It also showed that people who kept the journal were more likely to make progress towards their goals.

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Overall, there was a greater sense of feeling connected to others, a,more optimistic view towards life and better sleep quality, relative to a control group.

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If you would like to experience some of these great benefits, why not try some of these simple ways to make gratitude a part of everyday.

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Here are 40 simple ways to make gratitude a part of everyday.

  1. Keep a gratitude journal and add to it everyday.
  2. Tell someone you love them and how much you appreciate them.
  3. Notice the beauty in nature each day.
  4. Nurture the friendships you have, good friends don’t come along every day.
  5. Smile more often.
  6. Watch inspiring videos that will remind you of the good in the world.
  7. Include an act of kindness in your life each day.
  8. Avoid negative media and movies with destructive content.
  9. Call your mom or dad more often.
  10. Cook meals with love, think of the people you will feed.
  11. Volunteer for organizations that help others.
  12. Don’t gossip or speak badly about anyone.
  13. Spend quality time with your kids, or your lover.
  14. Remember to compliment your friends and family when they look good.
  15. Write a card to someone you haven’t seen in a while and tell them something nice.
  16. Add to your gratitude list daily, at least one more thing each day.
  17. When you think a negative thought, try to see the positive side in the situation.
  18. Commit to one day a week when you won’t complain about anything.
  19. Try to take note when people do a good job and give recognition when it’s due at work.
  20. Reward effort, if someone does something nice for you, do something nice for them.
  21. Meditate with your gratitude list, giving thanks for all your good fortune.
  22. Live mindfully, not worrying about the past or future.
  23. Thank the people who serve you in the community — the shopkeeper, the bus drivers, etc.
  24. Say thank you for the little things your loved ones do for you, things you normally take for granted.
  25. Post quotes and images that remind you to be grateful around your house.
  26. Call into an elderly neighbor and say thank you for their presence in your life.
  27. Call your grandparents and tell them you love them.
  28. Embrace challenges and turn them into opportunities to grow.
  29. Send love to your enemies or people you dislike.
  30. Be thankful when you learn something new.
  31. See the growth opportunity in your mistakes.
  32. Help your friends see the positive side to life.
  33. When times are bad, focus on your friends who are at your side.
  34. When time is good, notice and help others.
  35. Make a gratitude collage, cut out pictures of all the things that you are grateful for.
  36. Make gratitude a part of family life, share it with each other during meal time.
  37. Practice gratitude at the same time every day to make it a habit.
  38. Focus on your strengths.
  39. Share the benefits of gratitude with family and friends.
  40. Share gratitude each day by posting a tweet, Facebook post or Pinterest.

Be the change you want to see in the world by making gratitude a part of each day. If we all practice gratitude more regularly, the world will be a better place.

Featured photo credit: Chungkuk Bae via unsplash.com

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Reference

[1] Emmons Lab: Gratitude and Well-Being

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Ciara Conlon

Productivity coach, speaker, blogger and author of Chaos to Control, a Practical Guide to Getting Things Done

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Last Updated on January 21, 2020

How to Motivate People Around You and Inspire Them

How to Motivate People Around You and Inspire Them

If I was a super hero I’d want my super power to be the ability to motivate everyone around me. Think of how many problems you could solve just by being able to motivate people towards their goals. You wouldn’t be frustrated by lazy co-workers. You wouldn’t be mad at your partner for wasting the weekend in front of the TV. Also, the more people around you are motivated toward their dreams, the more you can capitalize off their successes.

Being able to motivate people is key to your success at work, at home, and in the future because no one can achieve anything alone. We all need the help of others.

So, how to motivate people? Here are 7 ways to motivate others even you can do.

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1. Listen

Most people start out trying to motivate someone by giving them a lengthy speech, but this rarely works because motivation has to start inside others. The best way to motivate others is to start by listening to what they want to do. Find out what the person’s goals and dreams are. If it’s something you want to encourage, then continue through these steps.

2. Ask Open-Ended Questions

Open-ended questions are the best way to figure out what someone’s dreams are. If you can’t think of anything to ask, start with, “What have you always wanted to do?”

“Why do you want to do that?”

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“What makes you so excited about it?”

“How long has that been your dream?”

You need this information the help you with the following steps.

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3. Encourage

This is the most important step, because starting a dream is scary. People are so scared they will fail or look stupid, many never try to reach their goals, so this is where you come in. You must encourage them. Say things like, “I think you will be great at that.” Better yet, say, “I think your skills in X will help you succeed.” For example if you have a friend who wants to own a pet store, say, “You are so great with animals, I think you will be excellent at running a pet store.”

4. Ask About What the First Step Will Be

After you’ve encouraged them, find how they will start. If they don’t know, you can make suggestions, but it’s better to let the person figure out the first step themselves so they can be committed to the process.

5. Dream

This is the most fun step, because you can dream about success. Say things like, “Wouldn’t it be cool if your business took off, and you didn’t have to work at that job you hate?” By allowing others to dream, you solidify the motivation in place and connect their dreams to a future reality.

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6. Ask How You Can Help

Most of the time, others won’t need anything from you, but it’s always good to offer. Just letting the person know you’re there will help motivate them to start. And, who knows, maybe your skills can help.

7. Follow Up

Periodically, over the course of the next year, ask them how their goal is going. This way you can find out what progress has been made. You may need to do the seven steps again, or they may need motivation in another area of their life.

Final Thoughts

By following these seven steps, you’ll be able to encourage the people around you to achieve their dreams and goals. In return, you’ll be more passionate about getting to your goals, you’ll be surrounded by successful people, and others will want to help you reach your dreams …

Oh, and you’ll become a motivational super hero. Time to get a cape!

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Featured photo credit: Thought Catalog via unsplash.com

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