In honor of Thanksgiving and our gratitude for our fabulous Sisters family and friends, enjoy this post on the benefits and how tos on practicing gratitude from Derrick Carpenter, MAPP. He coaches individuals on living engaged and inspired lives, runs experiential corporate leadership programs, and trains US Army personnel on resilience. He’s researched what makes people great in psychology labs at Harvard, Yale, and UPenn, where he received his Master of Applied Positive Psychology.
The benefits of practicing gratitude are nearly endless. People who regularly practice gratitude by taking time to notice and reflect upon the things they’re thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems. And gratitude doesn’t need to be reserved only for momentous occasions: Sure, you might express gratitude after receiving a promotion at work, but you can also be thankful for something as simple as a delicious piece of pie.
Research by UC Davis psychologist Robert Emmons, author of Thanks!: How the New Science of Gratitude Can Make You Happier, shows that simply keeping a gratitude journalregularly writing brief reflections on moments for which you are thankfulcan significantly increase well-being and life satisfaction.
Youd think that just one of these findings is compelling enough to motivate an ingrate into action. But if youre anything like the typical person, this motivation lasts about three days until writing in your gratitude journal every evening loses out to watching stand-up comics on Netflix.
Here are a few tips to start a gratitude practice and to maintain it for the long haul.
Freshen Up Your Thanks
The best way to reap the benefits of gratitude is to notice new things youre grateful for every day. Gratitude journaling works because it slowly changes the way we perceive situations by adjusting what we focus on. While you might always be thankful for your great family, just writing Im grateful for my family week after week doesnt keep your brain on alert for fresh grateful moments. Get specific by writing Today my husband gave me a shoulder rub when he knew I was really stressed or “My sister invited me over for dinner so I didn’t have to cook after a long day.” And be sure to stretch yourself beyond the great stuff right in front of you. Opening your eyes to more of the world around you can deeply enhance your gratitude practice. Make a game out of noticing new things each day.
Get Real About Your Gratitude Practice
Being excited about the benefits of gratitude can be a great thing because it gives us the kick we need to start making changes. But if our excitement about sleeping better because of our newfound gratitude keeps us from anticipating how tired well be tomorrow night when we attempt to journal, were likely to fumble and lose momentum. When we want to achieve a goal, using the technique of mental contrastingbeing optimistic about the benefits of a new habit while also being realistic about how difficult building the habit may be leads us to exert more effort. Recognize and plan for the obstacles that may get in the way. For instance, if you tend to be exhausted at night, accept that it might not be the best time to focus for a few extra minutes and schedule your gratitude in the morning instead.
Be Social About Your Gratitude Practice
Our relationships with others are the greatest determinant of our happiness. So it makes sense to think of other people as we build our gratitude. Robert Emmons suggests that focusing our gratitude on people for whom were thankful rather than circumstances or material items will enhance the benefits we experience. And while youre at it, why not include others directly into your expression of gratitude? One activity involves writing a gratitude letter to someone who had an impact on you whom youve never properly thanked. You could also share the days grateful moments around the dinner table. The conversations that follow may give you even more reasons to give thanks.