Activity: Gratitude Reset

If you find yourself grumbling, complaining, discouraged or defeated, follow these three steps for a “Gratitude Reset.” Shifting perspectives can help remove mental blocks and make hard situations more bearable! 

1. Step Away. Whether literally or metaphorically, remove yourself from what is causing you distress. Consider closing your eyes or stepping outside, if you’re able. 
2. Inhale for 4 seconds, hold your breath for 4 seconds, and exhale as powerfully as you can for as long as you can. 
3. Find one thing you are grateful for in this moment. It doesn’t need to relate to what is frustrating you – it can be the fact that you get to leave this situation soon, that the sky is blue, or for a delicious meal you’re going to eat later!

Action: Gratitude Journal

Gratitude Photo Journal (or sketchbook, collage, jar, bullet journal, etc.)

How can you document what makes you grateful over the next week? One second videos? A photo of each moment you’re grateful for? A jar you drop a set amount of money in each time you’re grateful for to use to treat yourself to something special at the end of the week? Bullet points in a journal? 

At the end of the week, consider if you want to share what you’ve documented with anyone or keep it to yourself. Honor your decision without judgment.