3 Ways to Practice Gratitude to Cultivate Contentment
Do you sometimes feel that you nag your loved ones excessively? If yes, gratitude might be your solution.
About a year ago, I was constantly nagging my husband and focusing on what he wasn’t doing, while overlooking all the good he was doing. I decided to buy a notebook and write down one specific action or quality of his that I appreciated each day. I was surprised to find that after only a few days of writing in the notebook, my attitude shifted. I started appreciating the small things he did daily, which naturally left less room in my brain to nag excessively. I ended up giving him that notebook after 6 months and he was surprised and grateful for the gift.
An attitude of gratitude reminds us of what we have, rather than focusing on what we don’t have. Although we all take things for granted at times, being intentional about gratitude can help us cultivate contentment (being happy with what we already have).
Below, we are sharing 3 ways we can practice gratitude:
Write or vocalize what you are grateful for daily.
Everyone is different so if you prefer to get it out on paper, write down all the gifts in your life, including the people, shelter, and resources you have. If you prefer to say it aloud or think it during prayer, that is another great way to shift your perspective on how blessed you are.
2. Change your words from “I have to…” to “I get to…”
We all have commitments and obligations that can sometimes feel like a burden. But we can easily take these for granted and feel regret when these things are gone. One small shift is to say “I get to…” rather than “I have to…”. One sounds like an exciting opportunity, while the other sounds like a chore.
Here are a few examples:
I have to clean all day (dishes, diapers, floors… it never ends!) → I get to clean my daughter’s dirty diapers and the food she drops since she is still learning how to eat properly. She will only be this little for such a short time so I need to savor these moments.
I have to take my elderly parent to the doctor → I get to practice my patience today and enjoy quality time with my aging parent.
I have to work out to be healthy → I get to exercise using my healthy legs to run.
I have to sit in traffic today → I get to have some extra alone time to listen to music.
I have to take my toddler to the pediatrician → I get to be the comfort my child needs when he is in an uncomfortable situation today. What a gift!
3. Complete a contentment challenge.
Most of us wish we could change a few things in our lives that may not be feasible at the moment.
Let’s say you don’t like your kitchen. It feels outdated and cluttered. You can try a contentment challenge, which means abstaining from buying anything for a short period to find ways to appreciate your kitchen (in this case) as it is.
Take everything out of the pantry, drawers, fridge, freezer, and cupboards to decide what you will keep or donate.
Clean these areas.
Rearrange items based on usage. If you make coffee daily, make sure everything needed to make it is accessible.
Enjoy your kitchen with fresh eyes!
Repeat this in different areas of your house you are constantly wanting to upgrade/renovate to challenge yourself to find the beauty in it now.
Count your blessings!
Gratitude helps us become more “others-focused” and less selfish. It helps instill the virtue of humility, which is thinking of yourself less (rather than thinking less of yourself), and can ultimately help wash away entitlement.