I speak quite extensively about gratitude and the role it has played in my life. I explain how it’s been the foundation for my morning routine. Every morning, I write down five things for which I am grateful. Yes, every single day. It is so very important that we are consistent in this practice for it to have the intended impact.
There are no rules or parameters surrounding a gratitude list however, I recommend focusing on the small, perhaps overlooked, details. Consider the hazelnut creamer in your coffee or the way in which the sun hits your skin as you open the blinds. It’s not to discount the larger parts of life that we’re undoubtedly grateful for but that’s the thing – we’re already aware of our appreciation for those things. To write down that you are grateful for your friends and family is a given. I want you to get granular; really consider what pieces of your day are going unnoticed.
Why? Because I fundamentally believe that this practice, when done consistently, has the ability to rewire the way we see the world. It causes us to be intentional about what we’re thinking. If we can be grateful for the small things, we will be far more appreciative when the big things arrive. Here are three tips to take with you as you start on your gratitude journey.
1. Change the time of day you write your gratitude list
When I share my routine, I often reference the fact that I write down my gratitude list shortly after I get out of bed. For me, I’m already writing down the goals I have for my life and the three priorities I have for the day ahead. It just makes sense to also include the things that I’m grateful for.
Recently, several friends have confided in me that they have difficulty identifying small things to be grateful for. Their minds naturally drift to big ideas like health and family. My immediate suggestion is to change the time of day that they write their list. Consider getting out a pen and paper right before bed rather than immediately after waking up. It will be easier to contribute to your list after you’ve lived an entire day and have those experiences to draw from.
2. Start with three line items
Typically, I recommend aiming to write down five or six things for your gratitude list. However, when you’re just beginning to create this habit, it can be difficult to come up with ideas. It sounds silly like, “How can I not think of things to be grateful for?” but these things should be small and frankly, appear mundane. That is often what’s challenging. Instead of sitting perplexed while starring at a long and empty list, shorten the expectation.
Aim to write down three gratitude items. They do not have to be elaborate or complex. Guys, almost every morning, I write down how freaking grateful I am for my cup of coffee. I LOVE watching the coffee pot brew my delicious beverage. I crave the smell that emanates from the coffee maker as it simmers. I am so stinkin’ grateful for that cup of coffee and that’s why it makes my list almost everyday.
3. What if you wake up tomorrow with only the things you were grateful for today
Have you ever asked yourself this question? What if you woke up tomorrow only with the things you were grateful for today? What would you want to be there when your eyes opened? I sure as heck want there to be coffee. And hazelnut creamer. And frankly, sun shining through my blinds because sunshine makes me happy.
I want you to write down the things you’re grateful for using this question as your driving force. Perhaps you have a polka dot pen that is your absolute favorite because you love the way it sweeps across the page. Maybe you’re grateful for the conversation you had with your long distance bestie last night. Or the smell of the rain and sound of crickets as you opened your bedroom window. These are all examples of small, less than grandiose ideas that have, at one time, made my gratitude list.
Gratitude becomes a habit
When you start to do this practice, it will feel uncomfortable. You’ll twiddle your thumbs for a few minutes trying to come up with something to write. That’s okay – you are working to develop a habit which takes time. The most important part of this practice is that you continue to do it even if it’s uncomfortable – even if you feel like you’re not gaining anything from it. Consistency compounds and like any good thing worth having, its impact is not initially noticed.
Eventually, you find yourself detecting things to be grateful for without any prompting. Eventually, you adopt an optimistic perspective in areas and with people you previously didn’t. Eventually, you decide to add more habits to your morning routine because you like the intention behind them.
What is gratitude? An appreciation that finally strikes the heart.
– Brendon Burchard
**This gratitude practice was originally inspired by the one & only Rachel Hollis and her Start Today journal.