Gratitude Checklist For A Mindful Day
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Gratitude is the state of looking at a particular situation -or life in general- from a place of appreciation and contentment. It’s not just an emotion. It’s a skill that we can all quickly develop. With a gratitude checklist, we direct our attention to the things that are good for us. Those that bring us joy. As we progress through our practice, we begin to feel more connected and start to notice how the positive things in life are all around us. We just have to learn to see.
Research suggests that practicing gratitude, even for 5 minutes a day, can improve your overall well-being and promote a lasting change in perspective. So, if you are ready to dive into this practice, here’s a list of things to be grateful for at different times of the day. It will help you get into the habit of cultivating appreciation.
When you wake up…
Starting your day with a mindful attitude will help you tap into the moments of gratitude during the day more easily. These can help you invite your mind to the present moment and make a slow start to the day ahead.
During work…
It’s a hard truth. But work is not a place where all people find joy and gratitude. Though we have legitimate reasons to feel so, we can adopt a more positive mindset. It all starts by noticing our and others’ effort and approaching ourselves with more compassion at work. Here are three ideas that will help with these.
During lunch break…
Finally, a longer break! A great time to recharge through food, relaxation, and some connection with colleagues. A lot of people do not include lunch in their list of tings to be grateful for because it seems so simple, but there’s a lot to thank for during this time. We suggest you…
After work…
Even remotely, work should stay at work. After you’re done, it’s essential to create a safe space to rest and recharge -We like to call it “have fun” as well-.
Here are some suggestions to reflect on your working hours and celebrate your effort. Only you know how challenging it was.
When you’re home…
Home sweet home, right? Time to relax and sink into a sound sleep. But before that… Let’s pamper our mind and body. We understand it could take a little planning if you have a partner or children, but please try to find at least a couple of minutes at night for yourself.
Bonus: Questions you can ask before you sleep
We get into our beds with a stream of thought. Most of the time, they are about the sorrow of the past or the darkness of the future. Our minds tend to focus on the negative. That’s why it takes effort and intention to invite our minds to see what feels good.
These questions will help you carve out all the beautiful memories you have of the day. Think about them as you fall asleep. Or take your time to write the answers down and keep a gratitude journal.
- What are 3 qualities I love about myself?
- What did I learn from the challenges that I faced during the day?
- Have I had moments of joy today?
- Did I discover something about myself during the day I hadn’t noticed before?
- How many people did I smile at today?
- What was the most inspiring moment of today?
- What did I learn from the conversations that I had during the day?
Next time you need to come up with a gratitude checklist, ask yourself these questions. You’ll realize that you’re building a deeper connection with yourself, and how you approach life starts to transform.
As a side note, these questions can be a great end-of-the-day work dynamic. It will connect the team and multiply the number of positive memories and their effects.