The 4 A's
Awareness: Taking time to identify and notice the positive and simple things in your life instead of focusing on the negative
Acknowledgment: Recognizing, naming, and valuing the good things rather than taking them for granted
Appreciation: Feeling and resonating deeply with the blessings you have recognized
Action: Give your thanks to others or demonstrate your appreciation through gestures and giving back
Stop-Look-Go Practice
This method involves pausing to become present and looking closely at your surroundings to notice opportunities.
Keep A Journal
In the journal, write down 3 to 5 specific things you are grateful for each day and why they matter to you. Instead of saying 'I'm grateful for food', you could say 'I'm grateful for the sweet taste of strawberries'.
Write a Gratitude Letter
Identify someone who has positively impacted your life and write a letter to them explaining why they impacted you and why you appreciate it.
Random Acts of Kindness
Show appreciation through an action. Do something simple like holding the door for someone behind you or complimenting someone.
Savoring
Slow down and fully engage in what you are doing. Instead of rushing through something like a meal, take time to pay attention to the smells, sights, and sounds.
Mental Reminders
An example would be every time you stop at a red light or brush your teeth, take a moment to identify one thing you are grateful for.
Gratitude routines are scientifically proven to alter brain chemistry by boosting dopamine and serotonin while decreasing stress hormones like cortisol. They help build emotional resilience, improve sleep, and make it easier to manage stress.
In teen girls versus teen boys, gratitude routines help girls manage social anxiety and any internalized stress. Meanwhile, it encourages emotional expression and empathy for boys.
To learn more, visit Grateful.org.