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7 Easy Gratitude Exercises That Make Even the Most Pessimistic People Happier
Things you appreciate about yourself
Identify 3 things that you appreciate about yourself.
Pick things that are meaningful. These can involve your personality, your qualities, your actions, or anything else directly related to yourself.
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Things you feel grateful for
Identify 3 things that you feel grateful for and appreciate about your life.
These things can be based on the past, present, or future. No category or thing is too big or small to appreciate, however, being specific might be helpful.
Things you take for granted
Identify 3 things that you take for granted but are actually very thankful for.
This is the time to reflect and discover which of those you value the most.
Grateful about your now
Identify 3 things that you feel grateful for about your present--right now--experience.
Be in the here-and-now. Right now, what can you appreciate about your experience? Think about the environment, the time you're taking for your own wellbeing, the chair under your legs, anything that relates to the now.
Identify 3 people
... that had a significant and positive influence on your life.
These can be coaches, mentors, professors, bosses, family members, or anyone else. Call those people to mind and think about how they made a difference in your life.
Thank you message
Create a thank you message to those 3 individuals.
A great way to feel appreciative is to think about sending a thank you letter. You can write and send one if you want, or simply construct one that you would imagine sending to these people. Connect to that appreciation while thinking through your message.
Identify the 1 thing
Identify the 1 thing that you are most appreciative of and feel it in your heart.
Allow that warmth, love, appreciation, and gratitude to wash over you.
SIMILAR ARTICLES & IDEAS:
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Gratitude meaning
Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible.
In positive psychology research, gratitude is strongly and consistently assoc...
Write a thank-you note
You can make yourself happier and nurture your relationship with another person by writing a thank-you letter expressing your enjoyment and appreciation of that person's impact on your life.
Make a habit of sending at least one gratitude letter a month.
Thank someone mentally
No time to write? It may help just to think about someone who has done something nice for you and mentally thank the individual.
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The human mind naturally overemphasizes the negative
Psychologists have found that the loss of something is two to four times more painful than the joy of gaining the same thing.
Gratitude is the skill of happiness
It requires practice and effort and habit. But it’s a skill anyone can learn and anyone can do.
Consciously practicing gratitude makes one happier
It makes one appreciate what one has and helps one to remain in the present moment. Practicing gratitude increases accountability which directly leads to higher self-esteem and happiness.
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Count your blessings
Spend 5 to 10 minutes at the end of each day writing in detail about three things that went well that day, large or small, and also describing why you think they happened.
Mental subtraction
You don’t know what you’ve got till its gone.
Consider the many ways in which important, positive events in your life—such as a job opportunity or educational achievement—could have never taken place, and then reflecting on what your life would be like without them.
Savor
We have a tendency to adapt to pleasurable things—a phenomenon called “hedonic adaptation”—and appreciate them less and less over time.
We can interrupt this process by trying the Give it Up practice, which requires temporarily giving up pleasurable activities and then coming back to them later, this time with greater anticipation and excitement.
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