Even the least chivalrous among society will toss a "thank you" at the stranger who holds a door open or the Uber driver before hopping out of the car. But there's a massive difference between a casual, reflexive "thanks" and true gratitude.
Any journal can double as a gratitude journal, but sometimes treating yourself to a new notebook and pen set makes all the difference, says Phillip. So, if you can, “get yourself a nice journal that you would like to carry around with you and write and get some good pens that make you actually want to write.” (Or, go for a guided journal that will coach you through cultivating gratitude.) Then, use them. (Journaling not your thing? Try a gratitude run instead.)
3. Say thank you!
Indeed, recognizing what you’re grateful for on your own time is important. But learning how to practice gratitude isn’t just about self-awareness and introspection. When it’s other people — or the acts of service they’re providing you — that you’re grateful for, it’s important to tell them, says Poon. (On that note, you should also read up on the five love languages.)
"There is an intrinsic human desire to support your community, so it's important to recognize the way people within your community show up for you," she says. That recognition can be as simple as saying thank you. For example:
Or, you can show them in some way that they are important to you.
Not only can this create a positive feedback loop wherein they want to keep doing (or being) the thing(s) you’re grateful for, she says. But it also helps create a culture of gratitude in your relationship, where they are more likely to point out the things you’re doing that they’re thankful for, too. Sweet deal, huh? (More here: Ways You Might Be Practicing Gratitude Wrong)
4. Focus your gratitude inward.
Buckle in for a little tough love. “You cannot serve others unless you fill yourself up with self-love — running on empty will leave you bitter and exhausted,” says Poon. (See: What Happened When I Prioritized Self-Care for the Week)
Practicing gratitude on yourself, for yourself, can help circumvent those icky, sleepy feels, she says. So when you practice gratitude, make sure to explicitly thank yourself for the fruits of your labor.
That could mean saying “thank you, body for carrying me through my workout” out loud in the car after leaving yoga or CrossFit. That could mean treating yourself to the recovery modalities that help you feel best in your body. That could mean going to therapy because it feels like a hug for yourself.
Or, Pool says, that could look like simply journaling on the following gratitude journaling prompt: What have you done for yourself that you’re proud of? (P.S here are 75 more journal prompts.)
