Every 12 months, a handful of nations all over the world rejoice Thanksgiving—an annual excuse for family togetherness, and a reminder to be pleased about what we have now.
After I was growing up, we got along with my clan for Thanksgiving dinner. Before eating, everyone went across the table and skim a gratitude-related quote. (For instance, “On this food I see clearly the presence of the complete universe supporting my existence.” ― Thich Nhat Hanh).
But what happens after Thanksgiving?
Here’s what Google Trends has to say in regards to the annual volume of individuals trying to find the term “gratitude”:
Yikes.
Collectively, we’re gratitude-crazy for the month of November.
Before and after? Not a lot.
And that’s a shame, because gratitude is considered one of the few research-backed ways to feel happier and more positive.
What science says about gratitude
Researchers on the University of Miami found that writing just a number of sentences per day about gratitude makes you are feeling more optimistic about your life.
Berkeley’s has a handy rundown of key gratitude studies, which have repeatedly found that gratitude:
- Makes us happier and improves life satisfaction
- Reduces anxiety and depression
- Strengthens the immune system and lowers blood pressure
- Unshackles us from toxic emotions
- Helps us sleep higher
- Improves relationships
With all these advantages, we have now no problem taking 2-3 minutes a day to jot down what we’re grateful for, right?
Why is it so hard to remain grateful?
Gratitude, like every habit, is self-reinforcing.
In case you’re someone who at all times goes to the gym, you don’t should give it some thought. You only do it.
But when you’re just beginning to go to the gym, you almost certainly should put in a substantial amount of labor to create a habit that sticks.
You may coax yourself with rewards, or get an accountability partner to make certain you show up. And even so, if it’s rainy and also you’re drained, you would possibly still not go. (Yep, that happened to me this week.)
In response to habits expert James Clear (who references this University College London study), it takes anywhere from two to eight months to form a habit.
Gratitude, in summary, is tough because forming habit is tough. You’ve set to work at it intentionally before it comes mechanically.
Without intention, other habits will construct sturdy bridges in your mind. And they may not be so helpful.
7 ways to nudge yourself back to gratitude
Why is it that we have now to relearn so most of the same lessons in our journey as humans?
One which I continue to learn, unlearning, and learning again:
“.” (author Anaïs Nin).
Meaning—to make use of a metaphor from my elementary school days—that putting in your “gratitude glasses” can change most situations.
But a lot of the advantages of gratitude include time and practice. Listed here are five ideas to maintain the gratitude flowing in your life long after Thanksgiving.
1. Use a gratitude app
Considered one of my favorite ways to nudge myself back to gratitude is with the app 3 Good Things (iOS / Android), which—in step with the gratitude studies I referenced earlier—encourages you to jot down three stuff you’re grateful for every day.
2. Print out physical reminders to be grateful
In case you’re more of a “print things out” person as an alternative of an app person, try my 31 Days to Gratitude resource.
It features a printable gratitude journal and planner, plus gratitude affirmations cards you can put strategically across the house as reminders to be grateful.
3. Journal—but keep your give attention to gratitude
In case you already journal repeatedly, studies indicate that you simply’d be higher off journaling more in regards to the stuff you’re grateful for—and less ruminating in regards to the negative experiences in your life.
4. Use gratitude affirmations
Listed here are a number of gratitude affirmations to get you began:
5. Attempt to “pivot” to gratitude in moments of difficulty
Back to the “gratitude glasses” I discussed earlier. In moments of difficulty, ask yourself, “” You is likely to be surprised how reframing the situation helps shift your perspective.
6. Step back and gain perspective
After I find myself spiraling into negativity, I now not see clearly. It’s easy to get fixated on small things that don’t matter.
By stepping back and finding something—nonetheless small—to understand, you possibly can put your current situation into perspective.
7. When all else fails, fake it until you make it
Have you ever ever heard in regards to the study that found that smiling could make you happier—even when you’re faking it? It’s true, and it has implications in your pursuit of gratitude.
On those days once you just can’t find something to be pleased about, it’s okay to undergo the motions. Do what you must do to maintain your habit of gratitude alive, because next time, you would possibly just find just a little more to be pleased about.
Staying grateful in the long term
It’d be nice if there have been a more consistent method to develop into grateful. But the reality is, it’s often a rollercoaster journey with setbacks. You’ve got to get good at finding your way back to the habit.
Gratitude isn’t about hacks. It’s about cultivating a long-lasting shift in attitude.
As you’re ending this text, why not take a moment to reflect on what you’re grateful for up to now today?
Who knows—it could possibly be the beginning of a recent, transformational gratitude habit.
