Eating healthy meals, exercising regularly, getting enough sleep and practicing good sleep hygiene
Practicing mindfulness, taking breaks, reading, listening to music and reflecting on things you’re grateful for
Spending time with friends and family, connecting with nature and praying
Realizing your meaning in life and staying in tune with your higher power, however you choose to define it.
• Reduce or eliminate anxiety and depression
• Reduce stress
• Improve concentration
• Minimize frustration and anger
• Increase happiness
• Improve and maintain energy
If you’re feeling overwhelmed, do something you enjoy. Let go of guilt or anxiety. You’ll be in a better place when you come back to your workspace.
Notice the texture, smell and temperature of things around you.
It’s OK to be happy, even when times are tough. Remember the little things that make the day feel lighter and give you purpose.
Focus on the present moment, without judgment, and avoid dwelling on the past or future. Our personal power is always in the NOW.
Become aware of the present moment while walking, ideally in a place of nature or with greenery.
Mentally scan your body from head to toe, noticing any tension or sensations. Honor what you notice and listen to your inner wisdom for any guidance.
Focus on your breathing, such as the air moving in and out of your nose or mouth, or the rising and falling of your belly.
Focus on developing feelings of kindness and empathy toward yourself and others. Put yourself in their shoes. Extend forgiveness to yourself when memories or circumstances arise.
Use a guided meditation to provide structure and variation to your practice.
The gratitude jar is a simple exercise that can have profound effects on your well-being and outlook. It requires a few household items: a jar (a box can work); a ribbon, stickers, glitter or whatever else you like to decorate the jar; paper and a pen or pencil for writing your gratitude notes and gratitude!
Step 1: Find a jar or box.
Step 2: Decorate the jar however you like. You can tie a ribbon around the jar’s neck, put stickers on the sides, use clear glue and glitter to make it sparkle, paint it, keep it simple or do whatever else you can think of to make it a pleasing sight.
Step 3: This is the most important step, which will be repeated every day. Think of at least three things throughout your day that you are grateful for. It can be something as simple as a coffee at your favorite place or as grand as the love of your significant other or dear friend. Do this every day, write down what you are grateful for on little slips of paper and fill the jar.
Over time, you’ll create a jar full of reasons to be thankful for what you have and enjoy the life you are living. This practice also cultivates many ways to show others your gratitude.
If you ever feeling especially down and need a quick pick-me-up, take a few notes out of the jar to remind yourself of who, and what, is good in your life. The list begins with you.
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