“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” —Oprah Winfrey
As we enter the new year, many people will set goals as they enter a new chapter of their lives and a new decade. Working toward a goal can be an incredibly rewarding experience that shows a willingness to grow and evolve in life, however, the period between setting the goal and achieving it can come with many ups and downs that can cause discouragement and doubt. A regular gratitude practice can help you overcome these hurdles and relieve some of the stress you may feel when working toward a goal.
Practicing gratitude allows you to focus on the present moment and reminds you to be thankful for the things you currently have while working toward something better. Several studies show how practicing gratitude can improve your mood during times of adversity, and also improve your outlook when working toward a goal. It allows you to shift your attention from the outcome and to express appreciation for the here and now.
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The dictionary defines gratitude as “the quality of being thankful; readiness to show appreciation for and to return kindness.” When working toward a goal, you should:
- express gratitude for the ability to pursue a goal outside of your daily norm
- be kind to yourself during the process. It’s important to remember that achieving goals takes time and patience. Remember to enjoy the journey. Often you will learn several lessons along the way that can spark other ideas and ambitions.
A gratitude practice can allow you to recognize how far you have come when you reach a rough patch in your journey and highlight current things that you can be thankful for. A few effective exercises you use to practice gratitude regularly include:
1. Meditation
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Meditation apps have become increasingly popular, as the conversation around the importance of mental health has become a popular topic of discussion. Many of these apps have guided meditations that focus on various subjects, including gratitude. Liberate is a meditation app that is specifically geared toward the Black, Indigenous and POC community and features several guided meditations that can help you cultivate daily gratitude and mindfulness.
2. Expressing Gratitude For Small Wins
When working toward a goal it can be easy to only see the big picture. However, throughout the process, you should celebrate small wins along the way as well. Every step that puts you closer to your end goal is one to be thankful for.
3. Setting A Gratitude Alarm
If you have trouble carving out a specific time to practice gratitude throughout your day, set an alarm on your phone as a gentle reminder. You can set the alarm for any time throughout the day. When your alarm goes off, take a deep breath and think of one thing that you are grateful for in that moment. It can be as specific or as broad as you like.
4. Keeping A Gratitude Journal
Implementing a gratitude practice in the morning can improve your mood and set the tone for your whole day. Keep your gratitude journal near your bed or in a space that you know, you will access the first thing in the morning. When you wake up, take a moment to write down a few things that you are thankful for at that very moment. Write down as many things as you like and take some time to reflect on the list before going on with your day.
Expressing gratitude regularly allows you to remain mindful of the present moment and relieves the pressure you may feel when working toward an end goal. It can also help you to appreciate where you are in life at this moment and see how far you have come. When working toward a new goal or challenge allow gratitude to be the catalyst between where you are today and where you hope to be tomorrow.
Camille Smith is an experienced writer, social media curator, and public relations professional based in Chicago, IL. Camille is dedicated to writing pieces that focus on personal wellness to support and encourage women experiencing transitions in work and life. Connect with Camille on Instagram or Twitter @camichicago.
