This article was originally posted November 2020. We’ve updated the content and provided a few additional ideas to try out this season!
Noticing the good things people do for you or others can help reframe your mindset throughout the day. Whether it’s the season of giving thanks or any time throughout the year, here are some simple ways to build an attitude of gratitude in the classroom and at home.
Benefits of Gratitude:
Gratitude does not only improves our mental health. According to research, gratitude increases our ability to empathize with others, helps our sleep, builds up our self-esteem, and improves our physical health.
Gratitude Activities in the Classroom:
Teachers can help students increase feelings of gratitude during this Thanksgiving season.
1. Thank You Cards (or Emails):
Have students reflect on someone they appreciate within the school and write them a thank you note or email. During the school day, give them time to write and deliver the cards. Afterward, ask the class to reflect on how the activity made them (and the recipient) feel. Check out this resource for more information on thank you card writing.
2. Gratitude Calendar Conversations:
Print a blank calendar for the month of November (or any month of the school year!) For each day of the month, choose a question for students to reflect on and discuss together. The conversation can be centered around questions like these! Check out this resource to learn more about the gratitude calendar.
3. Gratitude Quilt:
In the classroom, you can make a visual gratitude reminder using paper and tape (or other creative materials of your choice). Have each student write down something they are grateful for on a square and put them all together to create a wall “quilt” or some other kind of visual space in your classroom. Here is more information on the gratitude quilt.
4. Gratitude with Five Senses
Invite students to share something they are grateful for from all five senses. You could pick a different sense each day of the week or have students trace their handprint and write what they are grateful for on each finger.
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- I am grateful to see ___. 👁️
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- I am grateful to hear ___. 👂
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- I am grateful to taste ___. 🌮
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- I am grateful to touch ___. 🤝
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- I am grateful to smell ___. 👃
Gratitude Activities for You:
These activities don’t take long and can have big impacts on your own feelings of gratitude.
1. Gratitude Conversation Prompts
Compile a list of conversation prompts and choose a different one each day. These conversations could be done individually as a reflection each day or you can bring them to your breakfast, lunch, or dinner table to discuss with roommates or family members. Here are a few conversation prompts:
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- I’m grateful for these three people in my life…
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- I’m grateful for these three teachers (either past or present)…
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- I’m grateful for this experience in my life…
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- I’m grateful for the things I’ve learned this year like…
2. Daily Reflection Questions
When you wake up or another time of the day that works best for you, reflect on the same few positivity-focused questions. These questions should be about what you’re grateful for and prompt you to intentionally name positive things going on in your life. Questions might include:
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- What was the best thing that happened yesterday?
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- What was a hard thing that happened yesterday? What can I lesson can I take from what happened?
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- What is something I am looking forward to today?
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- How can I show my gratitude to one person I see today? Who is that person? What will I do or say?
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- How can I express my gratitude to someone I won’t see today? Who is that person? What will I write or say?
3. Gratitude Journal:
Similar to a bullet journal, you could write down one thing that you’re grateful for before bed or some time throughout the day. Doing this can actually increase feelings of joy, decrease symptoms of sickness, and improve sleep (Marsh, 2011).
4. Gratitude Walk:
Walking is definitely one of my personal favorite activities. I feel less stressed, more mentally clear, and positive throughout the day when I get to take my morning stroll. To make the walk even more fruitful, intentionally think of and look for things you’re grateful for. This could be things in nature or reflecting on things you were grateful for yesterday or last week.
5. Gratitude Notes (or Emails):
Share your gratitude with others to spark joy for you and the recipient. Don’t feel like this needs to be a novel that you’re writing to someone. A few sentences about how they’ve made a positive impact on you and just letting them know that you are grateful for them is more than enough. Don’t worry about being perfect, just share your genuine thoughts and you both will quickly feel the positive emotions.
6. Daily Thank Yous
Before sharing a meal with family or friends, ask those who want to participate to share something or someone they are grateful for. As you build this daily practice, encourage the folks around your table to share something they appreciate that happened that day.
Reach out to hello@possip.com with more ideas on gratitude!
