Gratitude is a practice that has been important for me for several years now. The funny thing is that every time I get into a funk in my life, I always notice that I have forgotten to focus on the good things that are already happening in my life. Gratitude literally shifts me out of any funk within a few moments, because you cannot be angry and grateful at the same time, it’s simply not possible!
Dr. Brené Brown is a research professor and author, and has spent 12 years researching topics like courage, vulnerability, shame, and empathy. She recently wrote:
The relationship between joy and gratitude was one of the important things I found in my research. I wasn’t expecting it. In my 12 years of research on 11,000 pieces of data, I did not interview one person who had described themselves as joyful, who also did not actively practice gratitude.
—Dr. Brené Brown
You might be thinking, “What exactly does this have to do with me?”. Well, chances are, if you’re a perfectionist, you:
always focus on what you don't have vs. the abundance that you’re surrounded by
always want the next thing instead of celebrating how far you’ve come
focus on the future or worry about past rather than being present
Living as a perfectionist means you’re often paying too much attention to what’s wrong instead of being grateful for what’s there.
In order to live a healthy life, we need to practice presence, and gratitude is a great tool to do that.
Did you know that people that have a gratitude practice report getting better, more restful sleep? (Need some other ideas on how to catch some more zzz’s? Read this! Not sure if you’re getting enough sleep? Check this one out!)
How exactly do you develop a gratitude practice? Here are some ideas:
A gratitude journal that you write in each day, and you can start with 3-5 things.
Make a gratitude jar (bonus: you can decorate it exactly how you want!), and write one thing a day that you’re grateful for and then read them all on New Year’s Eve.
A gratitude walk - practice a walking meditation where you intentionally focus on things you are grateful for.
Saying a gratitude affirmation out loud. Here are some to get you started:
I am grateful that:
I have a healthy body and mind.
I have access to clean water.
I have access to warm water anytime.
I have access to the best organic food.
I have a roof over my head.
I have access to health care.
I have countless job opportunities.
I have people in my life who love me.
I have love in my heart.
I have kind thoughts in my mind.
I have clean air to breathe.
I have access to technology and electronics.
I have a voice to speak.
I have ears to listen.
I have eyes to see.
I have legs to walk.
I am rich.
I am abundant.
Thank you, God/Universe, for providing me with everything I need.
There are so many ways to cultivate a gratitude practice. The important things is to find what fits for you - and then stick to it. You got this :)
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