Challenges people face when trying to cultivate gratitude.
One approach to the cultivation of gratitude is to look for and appreciate the many reasons in our life for which we can be grateful. This requires targets, reasons and is conditional.
Here are some of the common obstacles and suggested strategies to overcome them:
- Taking things for granted: It’s easy to overlook the everyday things that make life comfortable and enjoyable, especially when they are constantly available.
Solution: Practice mindfulness. This involves being fully present in the moment, acknowledging and appreciating what you have right now. Let’s consider this a simple reminder to do it. If you are reading this blog, I’m sure you are very familiar with mindfulness and already have many practices you use for it. So, this is your friendly reminder.
- Negativity bias: Our brains are hard-wired to pay more attention to negative experiences than positive ones. This can make it difficult to notice and appreciate the good things in life.
Solution: Intentionally (i.e. deliberately) shift your focus towards positivity. One way to do this is by setting aside a few minutes each day to reflect on the things you’re grateful for. This helps to rewire the brain to notice more positive experiences. Every time you deliberately turn your focus to finding reasons in your life to feel grateful you are reinforcing a bias in that direction.
- Feeling entitled: Some people feel entitled to certain things in life, which can make it harder to feel gratitude. It’s harder to feel gratitude when filled with so much entitlement.
Solution: Remind yourself that little if anything in this life is guaranteed. Consider the effort and resources that went into making these things possible for you. This can help to foster a sense of appreciation. And, don’t forget to consider the effort and resources that others contributed.
- Busy lifestyle: When you’re constantly on the go, it’s easy to get caught up in the hustle and bustle and forget to take time to appreciate what you have.
Solution: Carve out time each day to slow down and reflect. This could be first thing in the morning, during lunch, or before bed. Even just a few minutes of quiet reflection can make a big difference.
- Facing adversity or hardship: It’s difficult to feel gratitude when you’re going through tough times.
Solution: Remember that gratitude doesn’t mean ignoring problems or pretending everything is fine. It’s about finding and appreciating the good amidst the challenges. Even in the hardest times, there are usually things to be thankful for.
- Comparing oneself to others: In the age of social media, it’s easy to compare your life with others and feel inadequate. This can hinder the development of gratitude.
Solution: Practice self-compassion and remember that everyone is on their own unique journey. Bring your focus into the present. Attend to what’s happening now.
- Distraction from Social Media Notifications: The constant barrage of social media notifications can indeed serve as a major obstacle to cultivating gratitude. In the digital age, the frequent pings and alerts from our devices can keep us in a state of constant distraction, making it hard to pause, reflect, and cultivate feelings of gratitude.
Solution:
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- Digital Detox: Designate specific times each day for a digital detox, where you disconnect from all your digital devices. Use this time to reflect on the things you’re grateful for, engage in mindfulness practices, or simply enjoy the world around you without digital interruptions.
- App Usage Limits: Many smartphones come with screen time or digital wellbeing settings that allow you to limit the time spent on specific apps. Use these features to limit your use of social media.
- Notification Settings: Adjust your notification settings to minimize unnecessary distractions. You might choose to turn off all non-essential notifications or schedule “Do Not Disturb” times when only very important calls or messages get through.
- Gratitude Reminder: You can also use technology to your advantage. Set a daily reminder or alarm on your phone that prompts you to take a moment and reflect on something you are grateful for.
Another approach to the cultivation of gratitude is to “switch it on.” This does not require specific reasons, targets, or conditions. However it does require practice. And, yes, many of the challenges mentioned above will also be challenges for gratefuling.