{"id":72237,"date":"2022-07-08T13:58:00","date_gmt":"2022-07-08T17:58:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=72237"},"modified":"2022-07-18T12:01:20","modified_gmt":"2022-07-18T16:01:20","slug":"gratitude-exercises","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/gratitude-exercises\/","title":{"rendered":"Gratitude Exercises: 3 Ways to Practice Gratitude Today"},"content":{"rendered":"\n<p>What are some good <a href=\"https:\/\/www.shortform.com\/blog\/how-to-be-grateful\/\">ways to practice gratitude<\/a>? What difference can it make in your life?<\/p>\n\n\n\n<p><em>The Gap and The Gain <\/em>describes two ways of thinking that <a href=\"https:\/\/www.shortform.com\/blog\/track-your-progress-2\/\">measure your progress<\/a> in life. Gap-thinking is focusing your thoughts on the \u201cgap\u201d between where you are now and where you want to be. Gain-thinking is focusing on how far you\u2019ve come, or the \u201cgains\u201d you\u2019ve made. The authors believe that <a href=\"https:\/\/www.shortform.com\/blog\/practicing-gratitude\/\">practicing gratitude<\/a> is a great way to stay in the Gain mindset.<\/p>\n\n\n\n<p>Keep reading to learn three gratitude exercises that can help you <a href=\"https:\/\/www.shortform.com\/blog\/how-to-maintain-focus\/\">maintain your focus<\/a> on Gains.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-gratitude-exercises\">3 Gratitude Exercises<\/h2>\n\n\n\n<p>Gratitude keeps you in the Gain mindset by keeping your mind oriented around what you have instead of what you don\u2019t have. Hardy and Sullivan <strong>strongly recommend <a href=\"https:\/\/www.shortform.com\/blog\/benefits-of-journaling-daily\/\">keeping a journal<\/a> <\/strong>so you have an objective record of your past self against which you can compare your current self. The authors propose the following three gratitude exercises as examples of journaling techniques.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-exercise-1\">Exercise 1<\/h3>\n\n\n\n<p>Actively contemplate the gains you\u2019ve made over various spans of time (for example, what gains have you made over the past 10 years? Three years? One year? Six months?). Write down these gains so you can see your concrete progress.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-exercise-2\">Exercise 2<\/h3>\n\n\n\n<p>At the end of each day, write down three gains you\u2019ve made that day (for example, \u201cI walked over 10,000 steps today\u201d or \u201cI cleaned out half of the garage\u201d). This way, you are actively and consistently orienting your mind around your <a href=\"https:\/\/www.shortform.com\/blog\/how-to-grow-as-a-person\/\">personal growth<\/a> and achievements, no matter how small.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Gratitude Research<\/strong><br><br>Research in <a href=\"https:\/\/www.shortform.com\/blog\/seligman-positive-psychology\/\">positive psychology<\/a> <strong>strongly supports the link between practicing gratitude and increased well-being. <\/strong>Journaling is the most popular and straightforward method. Studies suggest that keeping a gratitude journal provides a broad range of benefits, including <a href=\"https:\/\/www.mdpi.com\/2071-1050\/11\/14\/3902\/htm\">better job performance<\/a> and <a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.1177\/1359105315572455?casa_token=_tA2XyviRw0AAAAA%3AciyzVUwq6aw1a7FXDX1noADhSksexDB0ICuIvEMHfOz_DL-taGYl22lZXBdX-s7wHYpJErtHiK6YRg&amp;journalCode=hpqa\">improved sleep<\/a>.&nbsp;<br><br>However, some research indicates that<strong> the link between gratitude and happiness may not apply to everyone.<\/strong> For example, one study found that <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0005796705000392\">this link only existed in participants who had PTSD<\/a>. Another study involved a group of middle-aged Mormon women. These women were recently divorced and used daily gratitude journaling to process their <a href=\"https:\/\/www.shortform.com\/blog\/healing-emotional-pain-eckhart-tolle-emotions\/\">emotional pain<\/a>. Results showed <a href=\"https:\/\/positivepsychology.com\/benefits-of-gratitude\/#research\">the treatment didn\u2019t improve life satisfaction for any of the women<\/a>.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-exercise-3\">Exercise 3<\/h3>\n\n\n\n<p>One of the ways to practice gratitude is <em>mental subtraction<\/em>, write the authors. Take someone or something in your life that you enjoy and <strong>imagine that you did not have that thing or person in your life<\/strong>. Chances are, you will feel a greater appreciation for it once you stop taking it for granted.<\/p>\n\n\n\n<p>(Shortform note: According to psychologists, <strong>mental subtraction is an exercise best done in moderation. <\/strong>Taking something for granted\u2014assuming that it\u2019s a stable and permanent aspect of your life\u2014can sometimes be necessary to protect your mental health. For example, taking your own life for granted is an illusion\u2014no life is permanent or guaranteed. But <a href=\"https:\/\/tmt.missouri.edu\/index.html\">applying mental subtraction to your own life is a universally terrifying concept<\/a>, and it can lead to feelings of <a href=\"https:\/\/www.shortform.com\/blog\/low-mood-and-anxiety\/\">anxiety and depression<\/a> when done in excess.)&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are some good ways to practice gratitude? What difference can it make in your life? The Gap and The Gain describes two ways of thinking that measure your progress in life. Gap-thinking is focusing your thoughts on the \u201cgap\u201d between where you are now and where you want to be. Gain-thinking is focusing on how far you\u2019ve come, or the \u201cgains\u201d you\u2019ve made. The authors believe that practicing gratitude is a great way to stay in the Gain mindset. Keep reading to learn three gratitude exercises that can help you maintain your focus on Gains.<\/p>\n","protected":false},"author":9,"featured_media":72239,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,43],"tags":[683],"class_list":["post-72237","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-self-improvement","tag-the-gap-and-the-gain","","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>Gratitude Exercises: 3 Ways to Practice Gratitude Today - Shortform Books<\/title>\n<meta name=\"description\" content=\"Practicing gratitude is a good way to stay in a Gain mindset. 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