The practice of gratitude has been around for a while. I’d given it a wide berth because I struggled to see the value in it.
However, the more I read about it and its benefits the more I was tempted to give it a go.
So, I did a good amount of research and summarised what I found.
The Practice of Gratitude, What’s it About?
An internet search of the term gratitude gave me lots and lots of results. All very similar but differently worded.
Having delved into the subject, in basic terms it’s the practice of being consciously aware of the good things in your life.
The positive things in life are often overlooked and taken for granted. Instead of acknowledging and being grateful for the positive we focus on the negative.
Which impacts on the enjoyment we get out of life, negativity is something which needs to be activity addressed.
By drawing our attention to the positive, we begin to notice what’s good in life, for example: good health, employment, time to relax, a good cup of coffee, a friendly smile from a stranger, a cool breeze on a hot day or a dinner prepared by a partner.
Acknowledging the good things in life doesn’t have to be limited to big stuff, meaning the practice of gratitude is available to everybody. No matter what a persons current life circumstances.
The Practice of Gratitude, How to Do It?
There are numerous ways to practice gratitude, the one that stood out was journaling. This seems to be the most common method.
It’s simple in practice, get a notebook and write down 3-5 things that you’re grateful for. Emmons recommends making it a daily practice, and provides 10 ways to become more grateful.
This is suitable for people who have the dedication to do it regularly. Personally I kept it up for a week before life’s distractions got in the way.
A lost opportunity, because journaling creates a record. To be able to look back and reflect on the positive things in your life, a very useful reminder when going through a rough patch.
The process of journaling is also great for noticing patterns and trends. A great way to learn how to build more positivity into your life.
The beauty of practicing gratitude is the variety of methods available and its flexibility. Although I didn’t warm to journaling I adapted to the practice to suit me.
I practice it when brushing my teeth, thinking of three positive things. So doing this twice a day combined with a habit means that I do it consistently.
This works for me because it doesn’t require effort, relieves boredom and starts and ends the day in the right way.
Does the Practice of Gratitude Work?
Loads of research has been carried out to look at whether this practice is beneficial or not.
The resulting evidence is predominantly positive, there’s strong evidence for a correlation between the practice and life satisfaction (Kerry et, al. 2023)
But not only does it appear to be beneficial for life satisfaction but also many other potential benefits, including better sleep and less fatigue.
For me personally, I found practicing gratitude very beneficial, I used it to lift my mood and to put myself into a more positive mindset.
Also, by reflecting on the good things in my life I learnt not to take people for granted. The kindness and help from others is often overlooked and underappreciated.
The practice is a great way to really appreciate what you have in life, it diverts our attention from the things we don’t have.
Which is an ongoing challenge, with social media and other forms of media, which manipulates us into thinking that everyone is doing better than us.
In Conclusion to…the Practice of Gratitude
It’s a natural thing for us to strive to make our lives better: more money, better car, more attractive partner. Our brains are programmed to aim for better and not to be content with what we have.
But this survival instinct traps us in a cycle of always wanting better and never being happy. The practice of gratitude helps us appreciate what we have – to be grateful.
It’s an easy practice to incorporate into your life, from journaling to simply thinking of three things you’re grateful for when you have a moment; brushing your teeth, sitting in traffic or walking in the country. The method you choose is your personal choice.
The wealth of positive evidence supporting the practice of gratitude is growing, with an increasingly diverse range of benefits.
I find the practice of gratitude to be beneficial and will keep doing it. Give it a go, you may find it creates the positive change you’ve been seeking.
References
Emmons R. 10 ways to become more grateful. Greater Good Magazine. https://greatergood.berkeley.edu/article/item/ten_ways_to_become_more_grateful1. November 17, 2010.
Kerry N, Chhabra R, Clifton JDW. Being thankful for what you have: A systematic review of evidence for the effect of gratitude on life satisfaction. Psychol Res Behav Manag. 2023;16:4799-4816. doi:10.2147/PRBM.S372432 Does it work?