Gratitude is one of the most frequently used interventions, which is easy to do and can potentially make a huge difference to our wellbeing. There are many ways in which we can be grateful. Here are some activities you can use.

  1. Count your blessings: daily, three times a week, or weekly (whatever works for you) write down 3-5 things you are grateful for (Emmons & McCullough, 2003).
  2. After writing down what you are grateful, amplify your wellbeing by reflecting on the reasons why you are grateful for all these things (Seligman et al., 2006)
  3. On the way from work, especially after having a challenging day, reflect about WWW (what went well) for you (Waters, 2015).
  4. Write a gratitude letter to someone you  are grateful to and never got a chance to tell them. Deliver it to them in person (Froh et al., 2009).
  5. Start a meeting at work by reflecting what went well for each team member, the team and organisation.
  6. Have a gratitude jar in your kitchen and every day ask your children and other family members to write down what they are grateful for and drop it into the jar. By the end of the week, you will have collected many grateful thoughts. Sit your family around the table and together count your blessings.
  7. Create a gratitude board where you pin some pictures of people and things you are grateful for (Fredrickson, 2009). Display it in your kitchen and enjoy the view.

Try to vary your gratitude activities, because once they become a chore, their benefits may reduce.

Have you tried any of these activities? If so, please share your experience.