If you didn’t already know, then I’m happy to inform you that the easiest way to happiness is being thankful. You can practice gratitude straight away by thanking me for pointing this out, you’ll feel better instantly! 😉
1. Start a Gratitude Jar (great for kids)
It is an easy, quick and great way for teaching your kids some gratitude too! At the end of each day, dive into you pockets en scrap together all your loose change. With every coin that goes into the jar, you mention something that your grateful for that day. When the jar is full you donate the jar to a local cause or maybe a community member that need it more.
2. Keep a Gratitude Journal
In almost all the research studies on gratitude, test panels used gratitude journals to enhance there feeling of gratitude. It is as simple as writing down the things you’re grateful for, but there are a few things to keep in mind when journaling down your happy thoughts.
- It’s not a numbers game. Writing down a close up of one of your happy thoughts bears more perks than a shallow list;
- What would you miss the most? One powerful way of inspiring gratitude is to think of what your life would be like without certain blessings.
- Appreciate the unexpected. Writing down a pleasant surprise elevates a higher feeling of gratitude.
- Be in the moment. “Motivation to become happier plays a role in the efficacy of journaling,” says Robert A. Emmons, PhD.
- Less can be more. Writing on occasion could be more beneficial than daily journaling. This because we adapt to quickly to positive impulses
- A personal touch. Rather than focusing on things, focus on people to whom you are grateful.
3. Practice Gratitude by Mindfulness
Do you want to rewire your brain to be naturally more grateful in 8 weeks? This is how you do it. It’s a daily practice where you visualise the things that you are happy for in your mind. The more detailed, the better. Pick five to ten things that you are thankful of and just let that feeling of gratitude fill your body.
4. Hang a post-it on the fridge
By using visual reminders, you are cueing your mind to trigger thoughts of gratitude. This makes sure that the two most common obstacles forgetfulness and a lack of mindful awareness, don’t form a barrier on your route to happiness.
5. Express yourself and practice Gratitude towards others
Sometimes it’s not enough to simply keep your gratitude to yourself. You can increase your feelings of gratitude by expressing that same gratitude to the people you care about. Telling someone you are appreciative for them increases your happiness levels up to 19%.
Your brain is a powerful tool, and training it towards gratitude is all part of ensuring that the gratitude comes more easily as you practice, so what are you waiting for?
6. Practice Gratitude for a long-lasting result of Happiness
Try these two simple experiments in practising Gratitude and boost your happiness instantly and with long-lasting results.
A research group from the University of Pennsylvania discovered that if you write a thank-you letter and deliver this. It will make you feel happier for an entire month. The same researchers found out that scribbling down as much as three positive things each day for a week kept happiness levels high for up to six months.
If you would like to know more about the benefits and the science behind gratitude. Read my article about The Attitude of Gratitude,
The little book of Gratitude
Robert Emmons is a Professor of Psychology at the University of California. He is the world’s leading scientific expert on Gratitude and the founding editor-in-chief of The Journal of Positive Psychology
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