![]() ![]() The secret to this exercise is that the rock is a symbol, a physical object you can use, to remind yourself of what you have. You may be thinking, “A rock? How can a rock help me practice gratitude?” If you are ever feeling especially down and need a quick pick-me-up, take a few notes out of the jar to remind yourself of who, and what, is good in your life. It also will cultivate a practice of expressing thanks. Over time, you will find that you have a jar full of a myriad of reasons to be thankful for what you have and enjoy the life you are living. Do this every day, write down what you are grateful for on little slips of paper and fill the jar. It can be something as benign as a coffee at your favorite place, or as grand as the love of your significant other or dear friend. Think of at least three things throughout your day that you are grateful for. Step 3: This is the most important step, which will be repeated every day. ![]() You can tie a ribbon around the jar’s neck, put stickers on the sides, use clear glue and glitter to make it sparkle, paint it, keep it simple, or do whatever else you can think of to make it a pleasing sight. Step 2: Decorate the jar however you wish. It only requires a few ingredients: a jar (a box can also work) a ribbon, stickers, glitter, or whatever else you like to decorate the jar paper and a pen or pencil for writing your gratitude notes and gratitude! The gratitude jar is a stunningly simple exercise that can have profound effects on your wellbeing and outlook. That should definitely boost your gratitude barometer. Imagine your life without the things or people that matter to you, before you begin writing. Paying attention to what you are grateful for becomes easier as you practice it. Perhaps journaling every day for a short amount of time works for you, but over time, it feels better to journal every Friday. It is important to cater your practice to what you need. When journaling becomes a banal task and not an enjoyable practice then you need to adjust the amount of journaling you do.īesides the benefit of focusing on the wonderful things, this practice actually can increase your quality of sleep, decrease symptoms of sickness, and increase joy (Marsh, 2011). It becomes a practice you feel you should do or need to do instead of something you want to do. The arguments against doing it every day are that it can be tedious and forced. What is the appropriate amount of journaling one should do per week? Some people propose doing it every day while others suggest once per week. In this way, you are focusing on all the good things that happened to you in a given set of time. The purpose of the exercise is to reflect on the past day, few days, or week, and remember 3-5 things you are especially grateful for. Writing down a few things you are grateful for is one of the easiest and most popular exercises available. These gratitude exercises and activities are some of the most well-known and proven ways to practice and enhance your gratitude. However, it can be tough to get started without practical ideas. There are infinite ways to show our gratitude to others, to ourselves, and to a higher power or even “the universe” itself. If so, you’re in luck! Read on to discover some of the most popular exercises and activities for this, as well as tips to cultivate your own gratitude practice.ġ3 Most Popular Gratitude Exercises and Activities With all of these benefits to practicing gratitude, your next question is probably “How do I do it?” Grateful people have an advantage in overcoming trauma and enhanced resilience, helping them to bounce back from highly stressful situations. People who are grateful have increased self-esteem, partly due to their ability to appreciate other peoples’ accomplishments. Practicing gratitude regularly can help you sleep longer and better. Those who show their gratitude are less likely to seek revenge against others and more likely to behave in a prosocial manner, with sensitivity and empathy. Enhance empathy and reduces aggression.Grateful people enjoy higher wellbeing and happiness and suffer from reduced symptoms of depression. People who exhibit gratitude report fewer aches and pains, a general feeling of health, more regular exercise, and more frequent checkups with their doctor than those who don’t. ![]() One study found that thanking a new acquaintance makes them more likely to seek a more lasting relationship with you. Research shows that gratitude can (Morin, 2014):
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