7 Top Tips to Make Gratitude Part of Daily Life

Dec 01, 2020

Great news - the lockdown in the UK is almost over...again. To be honest, I have been hearing from friends and clients lately that it has been really difficult to keep boredom, negativity and lack of motivation at bay these last couple of months. Do you feel this way?


There is a light at the end of the tunnel though as talk circulates about hotels, restaurants and foreign travel once again being a part of our lives. While the hope of these activities can bring some relief, I would challenge you that there is a more proactive action you can take today to lift your spirits that is grounded in acknowledging the upside of the present.


Can you guess what I’m talking about? Gratitude.


Gratitude is a word that is thrown around a lot. But what does it really mean?


What is Gratitude?

We are often told to be grateful, but it can sometimes seem that gratitude is more an obligation than a benefit; just another item on our already overburdened to-do list. We may end up feeling resentful when we are expected to feel grateful particularly under difficult circumstances like the ones we all face today.


It really doesn’t need to be like this!


The important thing about gratitude is that it connects us with other people, life, and depending on our belief system, a higher power. We might feel it when the person in front of us in line spontaneously lets us go first, or when a friend checks in on us unexpectedly during a hard time.


You might have heard of the benefits of practicing gratitude like experiencing more positive emotions, feeling more alive, sleeping better, expressing more compassion and kindness, and even having stronger immune systems. But did you know that gratitude has also been proven to improve productivity?


Yes, you heard me right. You can actually increase productivity with gratitude. Why? From a scientific perspective, giving and receiving thanks increases the release of dopamine which raises your energy. Dopamine is also linked with the brain's complex system of motivation and reward. I ask you - who doesn't feel more productive and content when higher levels of motivation and reward are involved?


In a long-term research project on the nature of gratitude, Professor Robert Emmons  made some amazing discoveries:


"Participants who kept gratitude lists were more likely to have made progress toward important personal goals (academic, interpersonal and health-based) over a two-month period compared to subjects in the other experimental conditions." Professor Emmons continues to conclude that keeping a gratitude journal for as little as three weeks can result in better sleep and more energy.


To get your FREE gratitude worksheet so you that you can start keeping a journal and seeing results today, just click here.


7 Top Tips to Make Gratitude Part of Daily Life


I have a big piece of news for you, gratitude can be practised year round and doesn't need to be reserved for Thanksgiving! Sounds great right? So how do you incorporate gratitude into daily life? Here are my top 7 tips:


  1. Keep a simple gratitude journal. Every day write 10 brief things about what occurred in that day that you are grateful for. It can be big things like making a big sale at work, getting a promotion or hitting a major goal or simple things like a fun conversation with a friend or the fact that your 3 year old made it through the night without an accident! As you write about your experiences step into the gratitude feeling, think about how good it makes you feel and really experience it in your heart. 
  2. Thank you Part 1: Every act of gratitude counts, and it can be as small as saying thank you or telling someone important how much they mean to you. For example, while mornings can be a hectic time before heading out of the house, make it a point to tell your partner how much you care about them. Another idea is to acknowledge a colleague for their professional contributions with a genuine heartfelt thank you.
  3. Thank you Part 2: Add a simple sentence to the words "thank you"when you thank the people you encounter during the day. At the grocery checkout counter, instead of mumbling the expected thanks to the cashier, try something like "This job must get difficult at times, thanks for hanging in there." This will feel good for you and certainly for the cashier who probably hears little in the way of acknowledgment. 
  4. Lead by example and introduce the concept of gratitude to young people around you. Try this at your next meal where kids are present: go around the table and say something that each person is thankful for. We do this in my family at Thanksgiving, but there is no reason you can’t do it because it’s Tuesday.
  5. When you're at a stoplight, look around for something that brings a little joy to your heart. A flower bed of beautiful blooms, the sun setting on the horizon or the mere fact that you are out of the house, are examples of things that can raise your internal energy, mood and spirit if you take the time to express and feel your gratitude. 
  6. Send a card or small gift to someone, just "because."You can send a friend a card to say that you appreciate them and put in beautiful stickers, tea bags, sticky notes or other unexpected trinkets. Wouldn’t that bring a lift to someone’s day?
  7. Do a daily Metta Meditation. Meditation has so many benefits, but when you combine it with gratitude, the results are really impressive. Doing a basic Meta (gratitude) meditation on a regular basis can bring clarity, focus, peace and joy. Why don’t you give it a go? For a great 10 minute meditation to get you started, click here.


So what do you think? Are you ready to incorporate gratitude into your daily life? You can start by picking one or two of the suggestions above and see for yourself how adapting an attitude of gratitude can really fuel your productivity!


To help you make a start, I have created this simple FREE Gratitude List Worksheet that you can fill out every night. Just jot down 10 things that you are grateful for at the end of every day before you go to sleep and I am sure you will feel differently afterwards. It also has my 7 Top Tips to Make Gratitude Part of Daily Life so that you can keep refer to them easily.


So click here to get my FREE Gratitude Worksheet and let me know how you experience the benefits of gratitude below or in my Facebook group here.


Committed to your success,


Marina x

Want to know more about getting your POWER back? 

I want you to know that Transformation is possible. Progress is possible. I’ve implemented these steps in my own life and coached my clients through the process


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