Go on, fill your cup.
“Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” –Ferris Bueller
What you’re about to read requires you to slow down, maybe even come to a complete stop, and focus for a few minutes. Seriously, give it a try. Just take a pause and breathe: Inhale. Exhale. Inhale. Exhale. Repeat…
Gratitude (noun) is defined as: the quality of being thankful; readiness to show appreciation for and to return kindness. It is an experience and a way of being—I love the part about readiness. Ready to witness and ready to share. How delightful.
You can have gratitude for little things (finding a wadded up five dollar bill deep in your coat pocket or a kind smile from someone on the subway) or big things (arriving safely at your destination after having to drive through a crazy snow storm or the opportunity to reconcile with an estranged parent). We often show gratitude when something big happens (I got the promotion! I’m so thankful!), but sometimes forget to notice the smaller things (my kid is kind to his peers). But just taking a minute to breathe and have gratitude for the varied aspects of your life can make you feel really good. It sounds simple—it is.
That doesn’t mean it’s easy. In fact, it’s something many people rarely do. There are ways to express gratitude—to be ready with gratitude— in everyday life. Doing so is not only good for your health, it can change the way you live and influence your character.
Focus on the big picture.
Nothing is going to be perfect all the time; gratitude is not all sunshine and roses. But try to step outside little moments of your day and look at the big picture. Here’s a scenario: you’re having a particularly chaotic day at the office, but you pause for a moment to think about the things about this situation that you’re grateful for: that the work provides a steady paycheck, that the day will be over eventually and then you can go have dinner with your pals, or that this job is a stepping stone to your next good gig.
That small moment of gratitude can do wonders to shift your perspective and your approach to the current situation. Gratitude doesn’t eradicate the bad stuff—sometimes days are difficult and can feel really heavy . What gratitude does is lighten the load.
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How to express gratitude.
Words and deeds work best when they are in alignment—that is how integrity works. And putting the gratitude you feel into action is a great place to start. You can show gratitude in many forms by just taking care of the people and things around you. Making the bed in the morning and watering your plants shows that you’re grateful for the home you keep. Surprising your partner for lunch during the workweek shows that you’re grateful for the relationship you’re in.
Expressing gratitude doesn’t have to be some grand gesture that breaks the bank or knocks somebody off their feet. It’s the little things you do consistently for yourself and for others that demonstrates your gratitude. And though it may feel cheesy, there is something very powerful in simply telling someone that you are grateful for them. Whether it’s your spouse, your employee, or the person who bagged your groceries, be ready to share it.
Be grateful, feel better.
Mental health studies have shown that being grateful for the things you have can improve your quality of sleep, and even combat stress. When you express gratitude or receive it, your brain releases dopamine and serotonin, which are the neurotransmitters responsible for making you feel happy.
The more grateful you are, the harder you work.
You might think that pausing to be grateful for the things you have leaves you feeling content, and recognize life is good exactly where you are. Expressing gratitude is linked to boosting energy, enthusiasm, and creativity in your work — all things that can greatly impact your future.
Gratitude changes your outlook on life.
Showing and receiving gratitude might not change your life overnight, but getting into the habit of being more aware of the things you’re grateful for can have a profound effect on your outlook. Humans have the tendency to focus on all the things we think we should have—a bigger house, a better car, a nicer vacation, a higher-paying job. It’s good to strive for the things we want. Being grateful for what you have along the way can help get you there with a clearer view of what truly matters to you and why.
It helps because it keeps you aligned with your character.
