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): Gratitude Apps That Help You Stick to It.
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