Happier Now by Nataly Kogan

Author:Nataly Kogan
Language: eng
Format: epub
Publisher: Sounds True, Inc.

practice

Creating a Gratitude Ritual

Consider making gratitude one of your daily anchors. Here are a few suggestions to help you create a simple gratitude ritual:

Keep it very simple. One of the reasons we often fail when we try to form a new habit is that we take on too much too fast. Start by committing to practice gratitude once a day.

Capture it. While it’s helpful to think about something you appreciate, you boost the effects of gratitude if you write it down by hand or as a note on your phone. Our brain tends to ignore some of our thoughts but it’s harder for it to overlook something that we write down.

Get specific. Writing down something like “I’m grateful that I had a really healthy breakfast this morning” is more effective than “I’m grateful for having food.” Specific details will help your brain register your gratitude with more intensity and help you feel more joyful. It’s also important to try to think of something new every day, otherwise your brain will get used to your gratitude and stop paying attention.

Link your gratitude ritual to something you’re already doing. It’s a lot easier to stick to doing something new when you connect it to something you already do regularly. For example, you might write down a few things you’re grateful for as you brew your coffee or steep your tea in the morning, or right after you brush your teeth at night.

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