11/1/2024

Every year around this time, our culture collectively decides to turn our focus toward gratitude and thankfulness. I’m glad we do this, however short-lived it may be. It’s often a good reset for me, particularly as we approach a season that’s filled with indulgences and the ever-present comparisons of the holiday season on social media. We’re about to be inundated with ads and TV shows encouraging competition to have the best decor, gifts, and family moments. Pulling back from that can be a gift.

Gratitude is “the quality of being thankful; readiness to show appreciation for and to return kindness.” Saying “thank you” is something we’re taught to do as children, but a deeper appreciation of the everyday things and people in our lives may help us feel more secure and interconnected. A Dutch study found that a six-week intervention of gratitude exercises not only helped people experience an increase in positive well-being but also increased participants’ feelings of connection with others as they took time to express gratitude to the people around them. 

The study authors published the gratitude exercises they used, and I’m including a few adjusted versions of them below for you to try out. Consider making gratitude a habit you incorporate daily or weekly and see if you don’t experience a lift!

• Gratitude diary- Set aside 15 minutes to write about three good things about your day. Describe the events and why you feel grateful.

• Express your gratitude- Think about a person you are thankful for who may have helped you or been there for you in the past few months. Write a brief note about your gratitude and consider giving it to them or simply expressing your thankfulness to them in a message.

• Intentional gratitude- When you wake up, take a few minutes to set the intention to look for things you’re thankful for during the day. Be mindful of opportunities for gratitude and note them to yourself as they happen.

Study: Bohlmeijer, E.T., Kraiss, J.T., Watkins, P. et al. Promoting Gratitude as a Resource for Sustainable Mental Health: Results of a 3-Armed Randomized Controlled Trial up to 6 Months Follow-up. J Happiness Stud 22, 1011–1032 (2021). https://doi.org/10.1007/s10902-020-00261-5

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