When you change the way you look at things, the things you look at change
– Wayne Dyer
It is the season of package deliveries at my house again. Thanks to generous friends and extended family, packages start arriving for my son weekly the day I’ve served the last piece of reheated turkey and continue through the end of the year. Because he is still a child, this thrills him (OK, I still get excited when the UPS truck pulls up, even when I know I’ve ordered myself a new spatula), and because he is almost a teen, I still have to coach him in saying thank you. “Mom!,” he invariably groans, “NOBODY writes thank you notes anymore!!”.
I wonder if he may be right. While I remember to thank someone for an invitation or a favor or gift, I don’t always take the time to notice the smaller, everyday things for which I am grateful. And my health could be suffering. Scientists have been studying the effects of gratitude practice, the regular and intentional practice of reflecting on what makes one thankful. Better sleep, increased immunity, greater sense of happiness, and greater ability to handle stress are just a few of the benefits they are finding (Emmons, RA et al., 2003).
It doesn’t appear to matter how often you practice gratitude to see the benefits, just that you practice it regularly. If a daily gratitude journal seems like too much, weekly routines that change where you focus your attention can shift the way you perceive events.
This year my son and I will start a new tradition based on something I saw on Pinterest (www.Pinterest.com), the Gratitude Jar. On New Year’s Day we will place an empty jar in the living room with a stack of papers and pens. Throughout the year we will encourage each other and any visitors to our home to take a moment and jot down something for which we are grateful and place our notes in the jar. Next New Year’s Eve we will be able to look back on all the gifts of the year.
Here are some tips to help you practice gratitude with your family:
- Be a model. Let your children see you saying thank you often, thank each other and when you are out and about, notice and comment positively about your surroundings.
- Be specific. While it is nice to be thankful for your family, saying this each night isn’t going to stretch your awareness. Let family members know what specific things they do or say to bring you joy. Encourage your children to find small and large things to acknowledge.
- Start a new routine. Bedtime or mealtime can be a time for reflecting on the day. Encourage family members to name three things they are grateful for each day.
- Keep track. Gratitude journals, jars, posters or message boards are all great ways to capture your reflections. In more difficult times, these collections can be reviewed to help put things in perspective.