Adopting a new Smile AM mindset takes time and practice. Try beginning slowly by making small adjustments that you can build upon as time progresses.
Practice gratitude as part of your daily life. Gretchen Rubin, happiness expert and host of the Happier With Books podcast suggests setting reminders to consciously appreciate things like your home, health, or achievements.
1. Take a Moment to Breathe
Practicing Smile AM gratitude exercises can significantly alter both your mood and outlook. Just like with any new habit, however, taking time to establish this as part of your routine requires dedication on both parts of your journey - focusing on all that's good in life requires dedicating some time each day focusing on gratitude as part of that routine.
One effective strategy to kick-start your day with positivity and gratitude is to mentally list all of the small things for which you're thankful - this low-pressure approach can help put any hectic day on a positive footing! Be thankful for a person waving you through at a red light, an extra helping hand at work or your child sleeping through the night!
Write a daily gratitude list in your journal - be as specific as possible in describing those for whom you feel thankful and make this part of your routine. According to one study, people who wrote more in-depth descriptions had better mental health than those who simply listed all the things for which they felt thankful.
If you're feeling especially appreciative, try writing a letter of thanksgiving to one of your loved ones. This could be anything from an informal note tucked into your wallet to more formal letters written on stationery or email - take time to focus on all that makes them wonderful while noting their qualities and traits you admire.
Make a gratitude box or jar and write down each time something makes you grateful, reinforcing their impactful impact by reading back the items written down and reinforcing their appreciation. This helps strengthen the appreciation of everything written about.
2. Write a Letter of Appreciation
For an extra special way of showing your gratitude, consider writing a hand-written letter of thanks to those who have touched your life in some way - this could include close friends, family, co-workers or acquaintances who have made an impressionful difference in your life. As with any written communication, be as detailed and specific in your thank-you note as possible. Explain how their gift or favor has changed your life and why. Doing this ensures that the message comes across authentically while showing them that you appreciate their contribution. If you choose to write a thank-you letter, the best way is to hand-deliver it yourself; alternatively, you could mail or text message it instead. As always, proofread your correspondence for grammar and spelling errors to show professionalism.
If writing isn't your thing, try keeping a gratitude journal with prompts to help identify positive aspects of daily life. Or you could keep track of things you are grateful for by placing them in your jar to remind yourself of these good moments in time.
Find-remind-bind is another effective mindfulness technique, in which you take a walk and notice all that's beautiful around you. This is an excellent way to practice gratitude and mindfulness together, engaging all five senses while being aware of pleasant sensations like eating fresh strawberries or feeling the sun on your skin. Take time to savor these moments as this will help shift focus away from negative thinking like worry or rumination and onto what's good about life!
3. Listen to Music
Music permeates our everyday lives--stores, elevators, movie soundtracks, and video games--and we often don't notice it. Listening to music can be an effortless and natural way of experiencing gratitude; its influence on mood has an incredible effect and can alter one's outlook and perspective. So pay attention to tunes that lift your spirits or bring joy. Also, try counterbalancing songs that may bring down spirits with more upbeat and uplifting tracks!
At times, we're all guilty of taking our parents for granted. Making an effort to call or text more frequently with positive messages expressing appreciation for their support can have a tremendous impact on both of your lives. Showing your gratitude can show them just how much you care.
Thanking someone is an effective and contagious way to increase well-being, so expressing thanks can have a ripple effect throughout your community. Gretchen Rubin, author of The Happiness Project and host of the Happier with Gretchen Rubin podcast series recommends creating screensavers or passcode reminders of all you're thankful for on phones or computers, writing down all that makes you grateful on a regular basis (handwriting is superior over typing).
We should acknowledge all that we are thankful for, and part of practicing gratitude can simply mean taking a few seconds before sleeping to reflect on people and things you appreciate, or doing a body scan while exercising to remember all the blessings associated with physical movement and the benefits it brings us.
4. Take a Bath
From self-help books and TED talks to over 3.3 billion views of "gratitude" videos on TikTok, many individuals are advocating the value of feeling and sharing gratitude. But while many may discuss its significance, practicing it daily remains challenging.
Keep track of the positives in your life through various means, like posting a gratitude mantra on your mirror or placing a note on the fridge, but also take time each day to actively appreciate them. One effective strategy for doing this is setting aside just five minutes every day to identify three things for which you are thankful, whether writing them down or thinking them through in your mind - practicing gratitude this way has been shown to boost mood throughout the day and improve sleep quality.
Make gratitude part of your daily morning ritual, to begin each day with an optimistic attitude rather than dwelling on all you need to accomplish or any negative aspects of life. Carry that positivity throughout the day as it can help combat resentment that can otherwise cloud your mood.
Write down all that your body does for you each day and express your appreciation by writing a list of qualities or characteristics you love about yourself, either quick lists or journal entries (handwriting can actually help people feel the words more deeply). This practice can improve both body image and overall happiness while potentially leading to healthier exercise habits.
5. Give Back
Gratitude practices can make us feel good, but it's equally important to give back. Engaging with the community through volunteering reminds us that true happiness doesn't lie in material possessions or marital bliss but in helping others realize their dreams.
One popular way of practicing gratitude is keeping a gratitude journal. A daily gratitude journal can help you appreciate all the little joys in life - such as warm beds or showers - while at the same time shifting negative thinking patterns that might otherwise remain constant.
Meditation or yoga are excellent mindfulness exercises to cultivate feelings of gratitude. Yoga offers various poses that can elicit specific types of awareness and gratitude; for instance, practicing the "mermaid" pose can promote appreciation for what's already in your life. Integrating mindfulness practice into daily routine can bring both mental and physical benefits; therefore it should become part of your routine.
One simple way to practice gratitude is by saying grace before each meal. Saying grace doesn't need to be religious; just take a moment each mealtime to acknowledge and appreciate what's on your plate, the shelter of home you have each night or whatever else makes your life worth living!
Practicing gratitude can make life more joyful and less stressful, helping to foster an optimistic attitude and strengthen relationships. Just be sure to avoid toxic positivity pressure; acknowledge all emotions so as to find a healthy balance.
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