Gratitude exercises can make your morning (or evening) walk even more therapeutic than usual. Forego the usual distraction of your phone and talking to family and friends or listening to an educational podcast or music. Instead, focus on what you are grateful for with each step you take.
I did this recently and found, the more I moved, the more I identified with what was right in my life instead of what was going wrong. My mental gratitude list included good health, a supportive husband, a loving family, a successful career, seeing the sunrise and sunsets. As I walked, my irritation and frustration over a number of annoyances of that day faded. My confidence in myself and in others—remembering that people are basically good—increased.
During this holiday season, use gratitude exercises to be more aware of how you can grow gratitude in your life. You can counteract the negativity in your family, your community, and the world. This alone is reason to be thankful.
I encourage you to get in the habit of practicing the following gratitude exercises. You will feel more hope. You will also begin to build more positive reserves for yourself now so you can draw on them in the future.
• List all the things you are grateful for and then write why. You will begin to experience a positive internal shift.
• Spend time with positive people. These are the folks who know how to make lemonade out of lemons. They also have the resilience to bounce back from adversity.
• Be fully present to the people and activities you choose to be involved with. Don’t let other people’s expectations determine your behavior—set aside time to create the goals and vision you desire for these.
• Focus on the good in your life.
• Spend time developing the gifts you have been given: learn to play an instrument, study a language, improve your mental and physical fitness, volunteer, and hug those you love.
• Have fun, laugh, and pray.
• Each day, find qualities in yourself and others to appreciate and keep your positive energy moving.
These gratitude exercises are just a starting point. In my coaching practice, I help people find more gratitude in their lives, often hidden in places they cannot easily see. We can all use more positive reserves for future challenging times.