Most of us experience struggles in life, but we have a choice about where to focus our attention.  Writer G. K. Chesterton says, “When it comes to life, the critical thing is whether you take things for granted or take them with gratitude.

Gratitude is not just a passing observation.  It is a conscious act of cultivating and nurturing an awareness of positive things in life.  It takes daily practice to notice good things and actions.

Many studies indicate that gratitude can be a very life enhancing tool for emotional and physical health.  Emotionally, it can increase our happiness, reduce depression and improve our relationships.  Physically, it can reduce stress, improve sleep, decrease heart problems and boost our immune system.

Integrating the practice of focusing on gratitude into life isn’t difficult.  According to the 2023 Psychology Today article review by Quirk entitled, “Understanding and Practicing Gratitude” here are steps to help you focus on gratitude:

1. Become aware of good things in your life.  Pay attention to what you have and the people who support you.
2. At the end of each day, take a moment to reflect on something good in your day and then write it down. Occasionally, go back and review the list.
3. Pause negative thoughts. Challenge negative thoughts and replace them with more positive and adaptive thoughts.
4. Pause and reflect during the day. Connect through your senses to the beauty of your surroundings.
5. Express gratitude to others. Say thank you or send thank you notes.  Let others know that their skills or efforts are appreciated.
6. Pay it forward. Start a positive ripple effect by performing some act of kindness for another person.
7. Reconnect with positive things. When you are struggling, start to recognize and acknowledge good things in your life.
8. Pay attention to the positive effects of having gratitude. Notice how gratitude reinforces positive thoughts and emotions.

Developing the skill of gratitude does not have to be difficult.  The strategies and skills to develop gratitude are relatively simple and effective.  Embracing gratitude can be a powerful way to enhance our life.

Wishing you all the best this holiday season,

Steven J. Chen, Ph.D.

Please contact Doctor Chen if you have questions about focusing on gratitude.