Gratitude.

I struggled with how to start this post. I started and restarted several times. Then I realized why.

Gratitude holds complexity for me. I know and understand the science that supports having a gratitude practice because it is beneficial for us in a variety of ways (which I’ll share shortly).

I am also KEENLY aware though, of how quickly our brains can use, “Be grateful.” as a way to shove down feelings of frustration, overwhelm, fear, and even grief.

To be clear, this post is NOT that. Whatever feelings you are experiencing have value and validity and require attention.

This post is about how to use a gratitude practice as simply another tool in your mental wellness toolbox.

The Benefits of a Gratitude Practice

A gratitude practice is about taking the time to focus in on the positive aspects of your life in a habitual way. UCLA Health shares that 15 minutes a day, at least 5 days a week is the amount of time it takes for us to start experiencing the beneficial effects of a gratitude practice.

Further down I’ll dig into what that could look like, but for now let’s take some time to learn WHY this practice is beneficial.

If you want a quick overview of the health benefits of a gratitude practice, Mayo Clinic Health System wrote a super short article about it here. While a gratitude practice can help with things like improved sleep, overall mood, and your body’s immune system, it can also aid in improving your mental health by decreasing anxiety and depression.

It’s simplicity is actually quite beautiful. The act of slowing down (beneficial in its own right) in order to really focus your mind on what you are grateful for, builds your brain’s capacity for noticing and focusing on the good. It has the ability to “lighten” the load so to speak.

The more we think about, notice, and explore the parts of our life we are grateful for, the more emphasis we put on their value versus whatever else the world is trying to throw at us. Additionally, it will help us to recognize what we need more of, or less of in order to increase our own well-being.

What Does a Gratitude Practice Look Like

Like a yoga practice or a meditation practice, a gratitude practice will look different for all of us. Some things to think about when exploring a gratitude practice that works for you:

• Thinking: Gratitude could simply be the focus for a daily 15-minute meditation. Use a prompt like, “What am I grateful for today?” Focus in on one or two things and use this to guide your meditation. As you focus on your breath, return to the grounding phrase of, “I am grateful for ______.” Then simply let this gratitude wash over and through you with each breath you take.
• Writing: You knew it was coming! You can journal your gratitude practice. Again, you can use the simple prompt I mentioned above. Then write for fifteen minutes about why you are grateful for it. What has it brought to your life? How has it impacted you? How does it make you feel in your body?
• Sharing: Instead of writing in a journal, you could share your gratitude with others. Write letters, emails, text messages, etc. Send them to the people, organizations, or creators you’re grateful for. You could even simply write to yourself. Write something you are grateful for on a notecard or small slip of paper and add it to a mason jar. Regardless of whether you’re writing to someone else or yourself, remember to be specific. When we supply detail the gratitude holds an even greater impact.
• Combo: Create a combination of the three. Mix it up. Personally I have benefitted from journaling AND meditation. What’s most important is finding a routine you can be consistent with. I like to do a mix of journaling and meditation. One day I might journal for 15 minutes and meditate for 5, others I may meditate for 20 minutes and journal one page. The flexibility eases my brain’s rigidity around perfectionism.

Practicing in any of these ways improves our own ability to show gratitude and be specific when expressing gratitude toward others. This all improves our capacity to accept thanks and gratitude too (instead of brushing it off or feeling awkward)!

Gratitude Resources

Whether you want to start your own gratitude practice or bring a gratitude practice to your classroom, I have resources for you.

The 30-Day Gratitude Journal Challenge would be a great resource for your own individual practice. 30 prompts that will have you reflecting on family and relationships, activities and leisure, career and life’s purpose, and health and body. Hold yourself accountable by checking off the days as you go!

As teachers we know that we teach more than just the curriculum that is placed in our hands. We are also part of shaping and building students’ life skills. Practicing gratitude and extending grace towards ourselves are two pivotal ways we can foster resilience in the lives of our students. This Gratitude & Grace Daily Writing Journal Set provides 30+ prompts that will get students reflecting on what they are grateful for AND how to extend more grace towards themselves.

Click on the images below to see more about each resource.

Ground yourself in gratitude.

Find a way to start your own gratitude practice. It doesn’t have to be fancy or frilly. Simplicity holds its own beauty and impact.

In fact, I would argue that the simpler, the better. Simplicity lends itself to consistency…and that is the heart of any practice.

In gratitude for your presence with me here,

Talk soon, friends.