The Gratitude Countdown, invented by Calm’s very own Tamara Levitt and Chris YourAgeMeets Instagram Advansun, is a playful exercise where you rapidly list ten things you’re grateful for. In the style of a gameshow lightning round, you count down from ten, sharing something you appreciate for each number. Gratitude can strengthen relationships by recognizing and valuing the goodness in others, which in turn nurtures love and connection.
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Each student can explain why they are thankful for this person. Using strips of paper, have each student write down something they are thankful for. The strips can be used to create a gratitude chain that can be hung around the classroom.
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Give yourself the gift of free bi-monthly inspiration including uplifting articles, diverse stories, supportive practices, videos, and more, delivered with heart to your inbox. Can you imagine what it would be like to not take them so for granted and to offer them your true appreciation throughout the day? Notice how much your hands help to facilitate what you love in life. Kelly-Ann Allen, Ph.D., FAPS, is a Professor (Research), Educational and Developmental Psychologist, and Clinical Psychologist at Monash University. While gratitude offers many benefits, it’s not a cure-all.
Similar research by psychologists Adam Grant and Francesca Gino found that receiving thanks for good performance made team members feel a strong sense of self-worth and confidence. It also led to an increase in trust and initiative to help one another. Researchers at the Wharton School at the University of Pennsylvania found that workers were 50 percent more efficient when they had managers who actively expressed gratitude.
Here are some easy ways to start building gratitude practice into your daily life. A 2020 study suggests that regularly practicing gratitude can help ease symptoms of anxiety and depression. A 2022 study also found an association between gratitude and improved mood.
The key to living gratefully is becoming present to your life. Try this short, 4-minute guided visualization to settle in and ground yourself in the moment. Return to this practice whenever you are feeling distracted or disconnected. Gratitude practices and understandings vary widely across cultures. Western perspectives often emphasize personal benefits and positive psychology, while non-Western cultures offer different insights.
- Show appreciation to your co-workers or employees for their support with a project or task.
- A letter is something they’ll cherish for the rest of their lives.
- From boosting our mood and resilience to improving our relationships and physical health, gratitude can improve our overall wellbeing and quality of life.
- This enhanced presence can lead to richer experiences, deeper relationships, and a greater appreciation for life’s little joys.
- Write him or her a letter now and, if possible, visit and read the letter out loud in person, on either a special day (birthday, anniversary, or holiday) or a random one.
Next time you’re feeling down, give the jar a shake and pick out one slip of paper. This makes it easier to quickly record something you feel grateful for in the moment. Practicing gratitude can mean different things to different people. From daily journaling to evening prayers, gratitude practice can take many forms. Mindfulness and meditation can help you stay present and cultivate a sense of gratitude in every moment.
This recognition can increase self-worth and a healthier self-perception, contributing to a more balanced and confident self-image. This article is was written by Scott Colby who has dedicated his life to sharing the message of gratitude. He’s an adventure lover who has always created businesses around his passions. If you’d like to discover a simple way to have gratitude conversations with the important people in your life, then be sure to check out his product, The Grateful Deck.
My trips to Guatemala taught me I can still be grateful and happy even with little. So, it’s essential to stop and think about what and who you might take for granted. You’ll learn to savor your body’s health, intelligence, grace, and beauty.