Everyday life can bring frustration and disappointments. However, taking up an attitude of gratitude can help foster positive emotions regarding ourselves and those around us. Sometimes, the frustrations and problems in our life can loom larger than our gratitude. But if we zoom out a bit, we can reshape how we see the things that bother us in the moment. For example, if you are frustrated at your older sister for reprimanding you when you “borrowed” her dress without her permission, you can acknowledge the importance of her reminding you to ask before you take and, more generally, you can be grateful that you even have a sister or sibling as a companion.
Here are some activities you can do to grow an attitude of gratitude:
- When you are with your family, take turns saying a few things that you are grateful for. To make this more meaningful, try to name something that might not seem like a blessing at first. (Example: I’m grateful mom made me learn to knit even though I didn’t enjoy it in the moment. I just knit a beautiful scarf I am going to give to my friend for her birthday.)
- Before you go to bed at night, write down three things you are grateful for. It can be a person, place, or a thing. When doing this exercise, try to recall what events during the day gave you the hardest time. Then see if you can pick out any good from that situation that you can be grateful for. (Example: I spent two hours doing my math homework that was supposed to take 20 minutes because I had such a difficult time with it. However, I am grateful that I now know how to correctly complete the homework.)
- Make a poster or decorate a piece of paper that includes (either in writing, photos, or drawings) several people or things you are grateful for. This can be an activity helpful for relaxing after a long day. It can also help you mend relationships you are struggling in: when you acknowledge you are grateful for a person despite whatever disagreements and annoyances you might have with them, you are more likely to treat them with the respect every person deserves. After you finish creating your poster, you might want to hang it in your room or in your locker.
- Go for a walk or drive to a nearby park, pond, or trail, and take in the beauty and calmness of the natural setting. This activity will give you many things to be grateful for in the present moment: the fresh air and all the pretty scenery has to offer. Also, sometimes physically removing ourselves from certain people or things for a period of time reminds us of how much we appreciate their presence.
- In the morning, write down something or someone you are grateful for on a sticky note. Put that sticky note on the inside of your computer or somewhere else where you will see it throughout the day. This will remind you of a positive in your life and will hopefully encourage you to see the positive in other people and things too.
Whether you choose to do any of these activities or not, remember to stay grateful!