{"id":36163,"date":"2021-05-25T18:55:00","date_gmt":"2021-05-25T22:55:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=36163"},"modified":"2021-05-30T12:32:31","modified_gmt":"2021-05-30T16:32:31","slug":"cultivate-gratitude","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/cultivate-gratitude\/","title":{"rendered":"3 Simple Yet Powerful Ways to Cultivate Gratitude"},"content":{"rendered":"\n<p>Why is it important to <a href=\"https:\/\/www.shortform.com\/blog\/practicing-gratitude\/\">practice gratitude<\/a>? What are some things you can do to <a href=\"https:\/\/www.shortform.com\/blog\/cultivating-gratitude\/\">cultivate gratitude<\/a> and strengthen your appreciation for life, just as it is here and now?<\/p>\n\n\n\n<p>Gratitude is a powerful way to combat negativity, relieve anxiety, and invite more happiness into your life. To cultivate gratitude, get into the habit of reminding yourself of the things you&#8217;re grateful for, contemplating death every now and then, and reframing negative experiences.<\/p>\n\n\n\n<p>Here are three simple practices to help you cultivate gratitude and take your life a little less for granted.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">The Power of Gratitude<\/h2>\n\n\n\n<p>Like most people, you may take your everyday life for granted, thinking that nothing can disturb your reality. Unfortunately, major life changes and catastrophes can happen to anyone, at any time. <strong>It\u2019s often only in reflecting from the new perspective that catastrophe grants you that you realize just how good your life is, just as it is now. <\/strong>In this article, we&#8217;ll discuss three simple ways to cultivate gratitude and become more attuned to the good fortunes in your life.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1) Examine Reminders of Life\u2019s Fragility<\/strong><\/h3>\n\n\n\n<p>Perhaps paradoxically, <a href=\"https:\/\/www.shortform.com\/blog\/thinking-about-death\/\">thinking about death<\/a> and catastrophe can help you cultivate gratitude, as it adjusts your perspective and helps you realize how good your life is now, just as it is. This practice helps you deal with life\u2019s difficulties in both small and large ways.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>First, you more easily gloss over the minor setbacks and irritations of everyday life when you recognize your fortune in them. For example, instead of thinking, \u201cMy kids have way too much energy today,\u201d you might think, \u201cI\u2019m grateful that my kids are healthy enough to run around the house.\u201d<\/li><li>Second, when you inevitably encounter catastrophe or loss you\u2019ll have a greater <a href=\"https:\/\/www.shortform.com\/blog\/what-does-mentally-strong-mean\/\">mental strength<\/a> to move forward and take key lessons from the experience.&nbsp;<\/li><\/ul>\n\n\n\n<p>There are many ways to examine loss and catastrophe\u2014Rubin found that reading memoirs of those who had experienced terminal illnesses, devastating injuries, addictions, and death worked for her. In reading these memoirs, she found a renewed gratitude for her everyday life, as well as an appreciation of its <em>fragility.&nbsp;<\/em><\/p>\n\n\n\n<p>Your contemplation of life\u2019s fragility might not take the same form as Rubin\u2019s. For example, if you\u2019ve experienced a life-threatening illness, you probably won\u2019t want to read accounts of others who have been through the same experience.<strong> For this reason, it\u2019s important to do some exploring to figure out what helps you contemplate the process of life and death in your own way. <\/strong>For example, you might go hiking in different seasons to contemplate the cycle of life and death; watch documentaries that show the brutality of nature; study religious accounts of life and death; read obituaries; visit graveyards; and so on.&nbsp;<\/p>\n\n\n\n<p>Adopting this practice comes with a few key lessons that will help you <a href=\"https:\/\/www.shortform.com\/blog\/how-to-make-a-difference-in-the-world\/\">make the most of your life<\/a> just as it is.<strong>&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>First, you\u2019ll learn the importance of simply <em>being present<\/em>. <\/strong>Take some time to reflect on present moments and realize what you might be taking for granted.&nbsp;<ul><li>One way to accomplish this is to try journaling. If you can\u2019t commit to a full journal entry each day, try a one-line journal in which you write down the small things you\u2019re likely to forget, such as a funny habit your child picked up or a nice chat with your mom. Years fly by in the blink of an eye\u2014noting small, joyful moments of the present is a great way to capture and reflect on the \u201cgoodness\u201d of your life before it passes by.<\/li><\/ul><\/li><li><strong>Second, it serves as a reminder to get your affairs in order.<\/strong> This can feel like a morbid and sad task. However, there are a few ways to find happiness in the experience.&nbsp;<\/li><li>Think of the type of \u201chappiness\u201d you\u2019re creating for your loved ones who won\u2019t have to deal with your logistics in a time of immense stress.&nbsp;<\/li><li>Choose a day of the year to go over your affairs with your loved ones and frame it as a reflection on \u201cfamily responsibility.\u201d Use this day to recognize and celebrate that you and your loved ones <em>are<\/em> still here with you.&nbsp;<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2) Keeping a Gratitude Log&nbsp;<\/strong><\/h3>\n\n\n\n<p>Another way to cultivate gratitude is to keep a gratitude log. Your log can take any form that feels right to you\u2014a journal, a blog, or a short video each day. Consistently working on your gratitude is an important contributor to happiness for a number of reasons.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Recognizing the good in your life gives you a higher level of life satisfaction.&nbsp;<\/li><li>It makes you less envious of others because you\u2019re focused on what you <em>do<\/em> have instead of envying what others have. Additionally, being less envious means you <a href=\"https:\/\/www.shortform.com\/blog\/how-to-live-within-your-means\/\">live within your means<\/a>, which allows you to be more generous toward others.&nbsp;<\/li><li>It makes you more forgiving. When you\u2019re grateful for someone, it\u2019s more difficult to feel angry or resentful toward them.&nbsp;<\/li><li>It improves your connection to nature, which is often taken for granted but snaps into focus when you\u2019re consciously working on appreciating its place in your life.&nbsp;<\/li><\/ul>\n\n\n\n<h5 class=\"wp-block-heading\">Gratitude Log Creation and Maintenance&nbsp;<\/h5>\n\n\n\n<p>Start out with the basic process of listing three things each day that you\u2019re grateful for. While making these lists, be sure you\u2019re <a href=\"https:\/\/www.shortform.com\/blog\/how-to-pay-attention\/\">paying attention<\/a> to the small, basic things you\u2019re taking for granted or problems that you don\u2019t think about because you don\u2019t have them. For example, you might express gratitude for running water, healthy children, not living in a war zone, never having to do high school over again, and so on.&nbsp;<\/p>\n\n\n\n<p>As you get further into this practice you\u2019ll likely find that you need to adjust your methods to fit your preferences.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>You may find that logging your gratitude less frequently\u2014a few times a week, for example\u2014instead of every day keeps the task from becoming a meaningless burden.<\/li><li>You may give up your physical log and instead dedicate a specific moment of your day to gratitude reflection\u2014such as while you\u2019re lying in bed, during your morning commute, or over your morning cup of coffee.&nbsp;<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3) Reframing<\/strong><\/h3>\n\n\n\n<p>At times, you may need to force yourself into a moment of gratitude. When you\u2019re feeling annoyed or overwhelmed by a task, stop yourself and search for a way to express gratitude for the experience. For example, if you\u2019re thinking, \u201cI\u2019m tired and don\u2019t want to cook dinner for the kids tonight,\u201d you might try, \u201cI\u2019m grateful that I have enough food in the house to pull together a meal.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why is it important to practice gratitude? What are some things you can do to cultivate gratitude and strengthen your appreciation for life, just as it is here and now? Gratitude is a powerful way to combat negativity, relieve anxiety, and invite more happiness into your life. To cultivate gratitude, get into the habit of reminding yourself of the things you&#8217;re grateful for, contemplating death every now and then, and reframing negative experiences. Here are three simple practices to help you cultivate gratitude and take your life a little less for granted.<\/p>\n","protected":false},"author":7,"featured_media":8751,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,43,6],"tags":[286],"class_list":["post-36163","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology","category-self-improvement","category-spiritual","tag-the-happiness-project","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Simple Yet Powerful Ways to Cultivate Gratitude - Shortform Books<\/title>\n<meta name=\"description\" content=\"Gratitude is a key component of happiness. 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Here are three simple ways to cultivate gratitude and take your life a little less for granted.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/cultivate-gratitude\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-25T22:55:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-05-30T16:32:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2020\/05\/gratitude-secret.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Darya Sinusoid\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Darya Sinusoid\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/cultivate-gratitude\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/cultivate-gratitude\/\"},\"author\":{\"name\":\"Darya Sinusoid\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/0421cce75bc249b11e2517b3a91f9c46\"},\"headline\":\"3 Simple Yet Powerful Ways to Cultivate Gratitude\",\"datePublished\":\"2021-05-25T22:55:00+00:00\",\"dateModified\":\"2021-05-30T16:32:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/cultivate-gratitude\/\"},\"wordCount\":1135,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/cultivate-gratitude\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2020\/05\/gratitude-secret.jpg\",\"keywords\":[\"The Happiness Project\"],\"articleSection\":[\"Psychology\",\"Self-Improvement\",\"Spiritual\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/cultivate-gratitude\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/cultivate-gratitude\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/cultivate-gratitude\/\",\"name\":\"3 Simple Yet Powerful Ways to Cultivate Gratitude - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/cultivate-gratitude\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/cultivate-gratitude\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2020\/05\/gratitude-secret.jpg\",\"datePublished\":\"2021-05-25T22:55:00+00:00\",\"dateModified\":\"2021-05-30T16:32:31+00:00\",\"description\":\"Gratitude is a key component of happiness. 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