December is a wonderful time for reflection. As the current year draws to a close, and the upcoming year can be seen on the horizon, most individuals look back on the past 12 months. In addition to making New Year’s resolutions, it is natural to reminisce about all of your positive experiences. Unfortunately, if you’ve had a tough year, it can also be a time of rumination and challenging emotions.
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With that being said, is there a “right” way to reflect on your year? While it is important to feel all of the feels (grief, joy, and everything in between), there is one practice that I believe everyone should cultivate: gratitude!
According to Healthline.com, gratitude provides numerous physical and mental health benefits. Individuals who regularly take time to appreciate various aspects of their lives experience improved relationships, reduced symptoms of anxiety and depression, increased optimism, and even a stronger immune system! As you look back on all of the ups and downs of 2021, keeping gratitude as your core focus can do wonders for your overall well-being.
There are several effective strategies for fostering a continued sense of gratitude in your life. Explore five ways that you can look at all experiences — from this year and in the future — through the lens of gratitude.
“Force” yourself to reflect on the positives
Although it sounds a bit peculiar (and somewhat harsh), forcing yourself to look at the good can actually be a smart strategy. I often find that when we make ourselves come up with a list of things that we’re grateful for, we find that there are many more than expected.
Studies have shown that our brains are programmed to notice negative events and experiences more than positive ones. It’s a good survival trait, but not much fun. So try this technique instead. Shifting your focus from what you’re naturally prone to look at (the negative things in life) to the good things will help you notice an abundance of positives.
Shift your thoughts and words
Your thoughts and words also carry massive power when it comes to your mindset. Not sure what I mean? For just one hour, pay attention to your internal and external dialogue. This includes everything from conversations with your colleagues, to what you “say” to yourself in the mirror. More likely than not, you’ll realize that your words and thoughts are far more negative than you previously believed.
Part of fostering a sense of gratitude each day involves eliminating toxic thoughts and behaviors. Get started by complimenting yourself in the morning (rather than berating yourself for the 10 pounds you still haven’t lost). Throughout your day, begin replacing your “I have to” statements with “I get to.” For example, instead of saying “I have to do yoga, say “I get to do yoga.” This one shift alone can help you see how much of life is a privilege!
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Condition yourself to appreciate the little things
Oftentimes, people think that gratitude is about the big things that happen in life: meeting your romantic partner, getting a promotion, going on vacation, etc. However, if you’re only permitting yourself to be thankful and joyful in these rare moments, are you preventing yourself from enjoying the rest of life?
Begin taking note of the small (and possibly mundane) things that you appreciate. This can include a hot cup of your favorite tea, the sound of the trees when the wind blows, the texture of a certain fabric, and so on.
Use a gratitude journal daily
Keep all of your thoughts in one place with a gratitude journal. These journals are super easy to find online and in stores, and can help better organize your ideas. Gratitude journals often come with prompts that can help deepen your practice.
Make it a goal to write down 10 things you are thankful for each day or evening. Digging into this activity immediately upon waking, or right before bed, is important. In these moments, you are able to slow down and make the time to be intentional with your list. And if 10 seems like a mountain too big to climb, start with 1 and climb from there.
Start a monthly gratitude check-in
In addition to your morning or evening gratitude practice, begin carving out time for a more in-depth reflection. Start either a monthly or quarterly gratitude check-in with yourself. During these check-ins, think back on the last month(s) with appreciation. This is also a great time to review the entries in your gratitude journal to gain a ‘big picture’ perspective of the many wonderful things that surround you.
DAWN MCGEE
Dawn McGee is a certified and licensed Nutrition Evangelist and a long-time foodie, she focuses on both the health and joy of food as fuel for your body. She is a driving force in bringing education on healthy eating to more people through her community, my “Reclaim Your Life, One Bite at a Time” programs, and my book “365 Days of Healthy Living”. Her hope for you is that you live a life you love, without being hungry, feeling deprived, or giving up your glass
