Building Gratitude Into Your Work Routine
Photo by Gabrielle Henderson on Unsplash
We often get so engrossed in our work that we neglect to appreciate the good things in our lives. However, cultivating gratitude can significantly improve our well-being. By integrating some simple practices into our daily routines, we can shift our focus and find happiness in even the smallest of things. Recent studies show that just 15 minutes a day of simple gratitude exercises is enough to make a significant change to your mental well-being. The key is to find a natural rhythm. Make it a habit, not a chore.
1. Notice, Savour & Express
A significant step towards cultivating gratitude lies in the practice of mindfulness. By intentionally pausing to observe your surroundings – the sights, sounds, smells, tastes, and sensations that surround you – you can ground yourself in the present moment and develop a deeper awareness of the blessings in your life.
A way that this could play out in practice is to be mindful during our commute to work: instead of zoning out to a podcast or scrolling through your phone, notice the details of your commute. Are you driving? Feel the subtle pressure of your hands on the steering wheel, the hum of the engine, the changing light outside. Are you on public transit? Observe the rhythm of the train or bus, the snippets of conversations, the changing scenery outside the window.
At work, as you type, feel the click of the keys. If you're on a call, truly listen to the other person's voice, not just the words. If you're analyzing data, notice the patterns and the satisfaction of problem-solving.
2. Start a Gratitude Journal
Make it a daily practice to identify and record three things or people for which you are grateful. If you find it challenging, take time to observe and contemplate your day, the interactions you've had, and the experiences you've encountered. You can do this mindfully throughout your day or by dedicating a few moments to quiet reflection.
3. Practice Gratitude Rituals
Incorporating gratitude into your daily routine can be as simple as offering thanks for the food you are about to enjoy or expressing appreciation to yourself, god or a higher being for the opportunity to experience another day upon waking. At the end of the workday, you can practice gratitude by pausing a moment and acknowledging your efforts and contributions made for that day. These small acts can become powerful rituals that cultivate a deeper sense of gratitude.
4. Focus on the feeling & genuinely appreciate it
Cultivating gratitude involves being mindful of our own emotional states and truly listening to the emotions of others. By taking the time to understand and appreciate our feelings and the feelings of those around us, we can break free from mindless routines and live more intentionally.
During our workday, instead of rushing through conversations or focusing on your own agenda, you can be fully present in your interactions with colleagues, friends and family. Ways that you can be fully present are through maintaining eye contact, listening attentively, and being aware of your body language. Notice the emotions and intentions behind the words spoken and shared.
5. Show your appreciation
Gratitude can be fostered by expressing appreciation to those around you. A simple yet impactful way to do this is by acknowledging their actions with a sincere 'Thank you.' Alternatively, expressing gratitude can be demonstrated through acts of kindness.
Furthermore, sharing your appreciation with loved ones can deepen your gratitude. This can be achieved through verbal expressions, heartfelt letters, or even by sharing your thankfulness on social media platforms.
6. Don’t expect anything in return
When you're not preoccupied with what you might get in return for an action that you did, you can more fully savour the positive emotions associated with gratitude – feelings of joy, contentment, and appreciation.
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