To be honest, I was in doubt whether to write a newsletter on being grateful because this topic is often rehashed around Thanksgiving. But I decided to go ahead for two reasons that are related. The first is that we live in a time when many of us our preoccupied with concerns for the world. I don’t mean to belittle these concerns, but worrying, blaming, and fretting without action don’t make a better world. The second reason is that what we focus on tends to grow. (More on that in another newsletter.) Getting ourselves in a positive frame of mind helps bring positivity to the world. And an attitude of gratitude is a great pathway to a positive frame of mind.
Below are some ideas for things you might grateful for. I provide these ideas with trepidation because I am aware that some of the reasons for gratitude that I mention doesn’t apply to everybody. If that is the case for you as you are reading this newsletter, then please skip ahead to reasons for gratitude that do apply to your situation. What might you be grateful for?
- You could be grateful for a person. This may be somebody that is alive, but it could also be somebody who is not alive. It could be a real person that you have encountered, or it could be an imaginative person that had a positive impact on you. I am grateful for the many students who helped me find purpose in my job as a teacher.
- You might be grateful for an animal. This could be a favorite pet, or it might be an animal that has set an example for you that inspires you. That animal could be alive or not. I am grateful for the burro Mickey with whom I have been racing and who was my running buddy during the isolation of the Covid-19 pandemic.
- We tend to take some things for granted because we do them every day. Why not be grateful for the fact that you can breathe, that you can walk, that you can take in nature just by watching? I am grateful that I can run the trails of Colorado and that I can work my body and expand my mind in the process.
- You could be grateful for the situation that you are in or an opportunity that you have. For example, you could be grateful for your job, for the place that you live in, or for the clean water that you drink. I am grateful that for the 66 years of my life that I have lived in countries that are at peace.
- You could be grateful for something that you did well, and for something that somebody else did well. For example, you might be grateful for somebody starting a difficult conversation that cleared the air. I am grateful for the many teachers and mentors that walked into my life and that each in their own way were examples and way-showers to me.
- You may experience circumstances that move you in a positive way. You could be grateful for music that moves you, a dream, the still small voice within, a beautiful tree, or a sunrise that brings you awe. I am grateful for the ability to stop, pause, and listen.
The list gives suggestions for things you might be grateful for. The next step is to express your gratitude. It is important to find an outlet for such an expression because it helps us translate intangible words into concrete words or actions. Here are some ideas
- Keep a gratitude journal. This can a small book where you can document what you are grateful for. The journal can, of course, be electronic. A mobile phone allows you to record things to be grateful for as you go through the day.
- Following up on this, at the end of the day you could write down 3 things you are grateful for. These can be big things, or that can be things that you might otherwise take for granted, for example “I am grateful for the meals that I had today.”
- A mindfulness timer, such as Mindbell, could give you reminders at random moments during the day to reflect on what you are grateful for. You could then write down what you give thanks for.
- You could make it a habit to express gratitude to others in a regular basis. For example, you could make it a habit to say “thank you” at least once an hour. But you could also express gratitude to others whenever the situation arises.
None of the steps above take significant time, but they help cultivate a mindset of gratitude. Such a mindset is good for our own mental wellbeing—it helps us move beyond concerns or selfish focus—but it also spreads a positive mindset to others. Some of us find it hard to gracefully accept a compliment or expression of gratitude, but deep down, who does not like being thanked? Gratitude is low-hanging fruit for ourselves and for others.