Thank Your Way to a Healthier Mindset

One thing that helps me get out of thought spirals like this is pausing to take in the moment and appreciate what I have: the opportunity to work on a new project, the chance to make something for a big brand, and the ability to make a living through my art. I may not have realized it then but I was practicing gratitude, or the act of being thankful for and appreciating what I have in my life.

Many self-help guides recommend making gratitude lists to develop a healthier and more resilient mindset. This is because gratitude allows one to see the good in one's life despite the challenges and difficulties. Aside from this, gratitude, in the long run, strengthens one's immune system, improves the quality of sleep, increases self-esteem, and leads to better relationships.

Practicing gratitude can seem vague to those who have just learned about it. It's best to begin with a number in mind, like listing down 3 or 5 things you are thankful for. This way, you make the practice as simple as possible and more sustainable. Here are more tips if you want to give it a try.

Be specific
Add whatever pops into your mind to your list, whether it's something big like getting promoted at work or landing a new opportunity, or something mundane like having a filling dinner or watching a video that made you smile.

Stack it with other habits
Habit stacking is the practice of combining a new habit that you want to build with another established habit that you already have. If you've never written a gratitude list, this can make the practice easy to remember.

Commit to making your list by adding it to your morning or evening rituals. Do it as you brew your morning coffee or tea or after you brush your teeth before bed.

Write it down
It's totally fine to type up your list in your notes app or on your computer, but you'll reap more benefits when you put pen to paper. The physical act of writing records what you're documenting to memory, and you'll have a personal archive of everything that you're grateful for.

Come back to it later
Speaking of personal archives, you can read back on your gratitude list when you're feeling down. This will remind you that even when you experienced hard times and struggles, you still had things going in your favor.

Create lists for different areas of your life
Once you get the hang of your gratitude practice, you may start thinking about and creating separate lists for the various aspects of your life. What are you grateful for in terms of your health, your relationships, your career, and your milestones?

Now that we're at the end of the year, it's so easy to get carried away by the flurry of activity this season. I hope you find time to pause and look back at all the good that you had in your life these past twelve months. There were surely some highs and maybe even more lows, but despite everything, there are definitely people, events, and things to be grateful for.

Making gratitude lists is a low-effort habit that reaps big benefits. It can improve your physical, mental, and emotional health, but only if you do it consistently and commit to it long-term. Give it a try and see for yourself. You can thank me later!

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Writer’s Bio

^Sources:

^{Gratitude Really Is Good for You. Here's What Science Says - The New York Times, June 2023
Health Benefits of Gratitude by UCLA Health – UCLA Health, March 2023
How Gratitude Changes Your Brain – Berkeley, June 2017}