gratefulness
It’s no wonder wellbeing
experts recommend we
express gratitude daily.
If you want to reap the
feel-good rewards, follow
this seven-day plan from
Aneta Grabiec to be more
thankful this week.5
Express
yourself
Do something that
you’ve always wanted to try
today. It might be dancing,
going to foreign language
classes, trying hula hooping
or even knitting! It’s how you
invest in yourself and your
time that makes you feel
excited about your life and
gratefulforitsquality.
2
Practise
thankfulness
Today, say thank you
to someone directly.
It might be a person or even
an animal who has made
your day meaningful, and
has contributed to your
sense of happiness and
wellbeing. Be thankful for the
joy that they have created.
7
Be
charitable
Volunteer for a project
in the community, such as at
the local allotment. There’s
always something you
could contribute to. Beyond
the comfort of daily living,
it’s our human nature to
contribute to a greater
collective purpose. Those
who have been charitable
throughout history
have often been happy
and grateful.4
Just breathe
Use breath
awareness as a
reminder of the gift
that is life. A simple breathing
exercise that will help is the
6/6 exercise. To do it, inhale
very slowly and count from
one to six, then exhale
slowly and count down from
six to one.1
Start a journal
Get into the habit of
journaling. Begin a daily
ritual by writing down five
things, experiences, people
or opportunities that have
made you grateful today. It
could be as simple as the
fact that your colleague made
you a cup of tea!6
Stay in
touch
Spend some time with
those you are grateful
for. If you are close to your
parents, cherish them.
Appreciate time with your loved
ones. It can be a short but
meaningful conversation with
a friend or a little giggle with
your colleagues – anything
counts, so notice it and invite
more of it into your life.3
Live mindfully
Practise a form of mindful
activity today, which might
be yoga, walking, reading or even
painting. These practices will
encourage creative thought
and contribute to the sense of
wellbeing and appreciation you
feel for the day.YOUR SEVEN-DAY GRATITUDE PLANNER