EPISODE 83: [EDUCATION] How to Practice Gratitude Simply, Daily

Ready to simplify your gratitude practice? Whether you are a gratitude geek like myself OR are brand new to it, this episode is for you! In it, I am teaching you how to simplify your gratitude practice so that you can make it part of your DAILY routine. Gratitude doesn’t, and shouldn’t, be overly complicated. This episode shows you how to can avoid that!

 

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EPISODE TRANSCRIPT

 

Maddy 0:08 Welcome to the living in sunshine podcast if you don’t know who I am, my name is Maddy. And I am so excited to have you tuning in to our weekly podcast episodes, where we chat all the things from tips and tricks to funny stories from my life that have helped me to truly live in the sunshine. In this space, we are all about encouraging, inspiring and giving you the tough love that you need to hear sometimes to realize that you are totally made for more than what you currently have in life, and that you hold the power to make the changes that you need to level up and live your best self. So buckle up, grab some water and let’s get into it. Good morning. Good morning, my dudes or good afternoon or good evening. Good. bathtime good pooping time. Whenever you’re listening to this podcast, I hope you’re having a good time. Even if you’re pooping on the toilet, and you’re listening to this because you were cleaning and then you had to go to the bathroom and now you’re still listening to my voice while you’re sitting on the pooper. If that’s you I’ve done that I’ve been there no shame, no guilt. No, nothing. I see you. I respect it. Honestly, I’m glad that you’re pooping because I feel like people don’t poop often enough. But anyway, if you’re new to the podcast Hello, welcome. We talked about things like poop and periods and heart stuff and real stuff. We just keep it real. My name is Maddy. I’m so excited that you are here right now. Seriously, I am so grateful that you are tuning in to this podcast episode, whether it’s your first episode or you’re a third episode, because this is the 83rd episode of The Living in sunshine podcast, which is kind of crazy to say, This podcast is going on like a year. What would it be if it was a baby? I started it in April of last year, it would be like an 18 month old you know how like moms do that. They’ll say like, Oh, my baby’s like 27 months, and it’s like your baby’s too. But okay, I respect you. Anyway, welcome to the living in sunshine Podcast. I’m so glad that you’re here. I am rambling, so we’re just gonna dive right into it. So today, my friend and all month long, we are talking about the topic and idea and theme of gratitude. I am a huge gratitude human. I have been practicing gratitude now for almost four years. And it truly purely authentically, to my core is the thing that has changed my life. Like if you were to ask me list three things that have changed your life, gratitude would be one of those three things because it is such a powerful practice and tool and resource and habit to instill in your life. And today in case this has been something that you’re like, Okay, I want to do this. I keep hearing people like Maddie talking about it. I don’t know how though. How do you practice gratitude? Like that seems really daunting. And I know that it can feel that way. Because I’ve had some times you guys send me messages on Instagram, that you either feel like you’re not sure how to do it, or you feel like it takes too long or it just feels like this like lofty thing like how do you practice gratitude? Like what does that look like? In today’s episode, we are unpacking that. And I’m going to be teaching you how to practice gratitude simply and every single day. So it can become a daily habit for you. So that way you start to see the impact of gratitude in your life, because you practice it every single day. Now, if you haven’t yet already listened to past episodes on gratitude, that is a okay, if you want to learn more about gratitude, you can go to Apple podcasts, if that’s where you’re listening, or Spotify. And underneath my show, you can search gratitude, and it will pull up all past episodes of things that I have talked about when it comes to gratitude, because again, it’s definitely one of those core pillars of the living and sunshine space. Because it’s such a huge part of my life. And it’s something that I genuinely advocate for like other people to do all the time. So if you are someone who’s new to gratitude, or you feel like you don’t have your questions answered within this episode, I do have like probably three or four past episodes that you can listen to as well. On the topic of gratitude in case you want that further education. And then one more thing as just like a caveat to this episode, I want to remind you and I say this often because I think it’s really important. I want you to know that you do not have to do exactly what I say and teach you in this episode, to see the effects and the impact of gratitude. Yes, I want you to try out what I teach you. But I also know and honor and respect the fact that what works for me might not work for you because it might not work for your brain or your life or the season that you’re in. And I completely respect that. Like I always say this, take it, bake it and make it your own. Like take what I teach you try it out. If it doesn’t work in the way that fits for your life, change it like bake it, change it up, like make it exactly what works for you. And when you find that happy space of this is working. I like the way that this feels. This brings me joy and I’m seeing the impact from it. Keep doing it like keep doing it in a way that works for you until it doesn’t work. for you anymore. And again, take it, bake it and make it your own like Wash, rinse, repeat. Because again, I know from personal experience and from talking to you guys, like the things that you sometimes see on Instagram or in a podcast or in a course or whatever, it doesn’t always work exactly the way that the teacher says, and I’m sure you’ve probably experienced this in school, like your teacher teaches you one way of solving a problem. And it just doesn’t make sense for your brain but you know, of a different way to solve the problem. Like whatever way helps you to solve your problem of welcoming in and instilling a gratitude habit into your life. Do it okay, like this is my way this is my boiled down way of, of practicing gratitude. But definitely take it and make it exactly what works for you and own it because I totally like love that for you and totally honor and respect that you are doing that and I love that you are doing that for yourself. Okay, so here is how you can practice gratitude very simply, every single day. And I say every single day because I truly believe that to see the most impact from it, you do have to practice it daily. That is not to say that I am 100% like a straight A student when it comes to daily gratitude practice. I might not do it like this, how I’m about to explain it to you every single day. But each day I do lists off in my mind like things that I’m grateful for. So know that there is some flexibility in this and again, you can totally make it whatever works best for you. Cool. So sorry to interrupt the show my dude but I have some exciting news I need to share with you right now. Are you ready? I am so excited to share it that the sunshine squad monthly membership has officially launched to everyone. I designed this membership to help all of my happy hustlers, Joy seekers dream chasers and purpose pursuers have a space where they can feel supported, encouraged and inspired every single day to get after their most ideal life. Included in this membership are two coaching calls led by myself daily check ins to help you stay on track and accountable in your joy seeking weekly q&a opportunities for me to give you tailored coaching and guidance in your journey. And the HIePRO text thread is coming back for members only. And the best part about this, it’s only $20 a month. Literally, I made this membership for you, the girl who is ready to take control of her life, live a life of joy and obsession, and also help you get connected with other like minded women who want the same exact thing that you do. So go jump into the membership. Now you can find all of the information that you need and the link to join us in the show notes. Or you can go find more information over on my Instagram, which is at living the letter N sunshine. And I cannot wait to see you in there. So let’s talk about when you should be practicing gratitude. In my experience, the best time to practice gratitude is in the morning and at least once a day, right. So maybe you’re like I work at, you know, 4am Because I’m a nurse, I’m already at work by the time like I wake up and I go to work, I don’t have time for gratitude in the morning. That’s fine practice at once, like once a day at least. I find though that when I practice gratitude in the morning, it really sets me up for success. And it really helps me to go through the rest of my day, in a positive mindset in a mindset of not only feeling grateful, but also looking for more things to be grateful for. Sometimes I call those natural joys. Those are just natural moments of me feeling really grateful for that moment in that experience in that thing. And I find that when I practice gratitude in the morning, I then carry that grateful attitude with me throughout the day. But you could also do it at night, right? Like when you’re sitting around the dinner table with your husband or your kids, your family, whoever you could like round robin it and be like, okay, like what are three things that you guys are grateful for today and like use it as an end of day reflection. I also feel like that’s a really powerful practice. But for me, I always get the most out of my gratitude practice when I practice it in the morning. The next thing that I always get questions is how many things do I need to be grateful for? Like, is there a quantity that I need to be focusing on? Like, is there a certain number I need to be doing? For me again, I like to practice three points of gratitude. I feel like it’s the perfect happy medium between just one thing, but not too many things like three feels good and three always, to me feels attainable no matter what season of life I’m in because I’m not gonna lie. There are sometimes days where I sit down at my desk before I do anything else because I typically practice gratitude. Like I said in the morning, like during my morning quiet time is when I practice my gratitude. And there are days that I like I don’t know what to write. And it feels like if someone were to ask me to write like five to 10 things that I’m grateful for. Could I do it? Yes. Would it be very kind of hard sometimes. Absolutely. Plus, the reason I like to do three things, is it because sometimes it can be really quick and you just fire them off. And sometimes when you do have to Think about it, you’re not spending like 1015 20 minutes just on gratitude, because I know, everyone in their mother is like, short on time. So I always shoot for three things. Three points, I should say of gratitude, because that’s what feels good. It feels like a good amount and it doesn’t take too much time. And if you’re curious, like, what should I be writing? Like? How do I know what to be grateful for? I always like to encourage people to think about this question. Ask yourself, what made you smile? What made you laugh? What made you happy? Or what made you proud in the last 24 hours, because I know, for a fact 99.99% of the time, when you ask yourself, what has made me smile, laugh, happy or proud in the last 24 hours, you will be able to come up with at least three things will you sometimes have to like dig for those things, right? Like maybe you had a really bad day, the day before, and you’re practicing gratitude in the morning. You’re like, nothing made me happy. Because yesterday was the worst day of my life. I get it. That’s fair. You’re allowed to have a bad day. But sit there and unpack your day? Did someone hold the door open for you? Was your coffee like so delicious? Did you hit all of the green lights on your way to work? Did you see a cute dog on your lunch break? Right? Like you can unpack your day, even your hardest days where you feel like there’s nothing to be grateful for. And find three things that made you smile, laugh, happy or proud. And sometimes you’ll sit down and you’ll have like 40 things that you want to write because the day before was like the best day of your whole entire life. In that situation, it’s really easy to come up with three things. And of course, you can always write more, there’s nothing wrong with doing more. But in those instances where you feel stuck, or you feel like you’re not sure what to write or things just aren’t naturally coming to your mind. Ask yourself, what made you smile, laugh, happy or proud. And write those things down. And when I say write them down, you guys, this is the next really important part, I need you to actually write it down, like with a pencil or pen of some kind, if you want to, if you’re like really good digitally, and you want to like make a note on your phone, that’s really great. But I find that there’s a deeper connection spiritually and mentally mindset wise, when you physically write out the things that you are grateful for. Because it one takes a little bit longer. So you have that longer time to like reflect on that thing that makes you grateful, you’re more thoughtful about it, because you’re physically writing it out. But there’s also signs and studies that prove that when we physically write things down, we remember them more than when we type on them like on our phone, because typing on your phone can be a super passive thing. But when you physically write with a pencil or a pen, you have that deeper mind to heart connection, which is really important for gratitude. And it helps you to reflect and sort of live in that moment a little bit longer than if you were to type it on your phone. And I said a pencil or pen of some kind. Because even if you’re a digital planner, or maybe you’re a digital person like me, like I love to write my gratitude in my digital planner, that still counts because I’m still physically writing it out. I’m not typing it somewhere. So I still have that experience. And that like, I guess like reaction and reflection because I’m physically writing it out versus typing it. So even if you’re digital, I still encourage you to write it out in your digital planner or your digital journal, whatever, each and every day to have that deeper connection. And that deeper moment of reflection on that gratitude. So that’s how you simply practice gratitude. Like you, I literally boiled it down for you in the simplest of terms, right? Do it in the morning, or at least once a day, if you’re not a morning person or doing it in the morning doesn’t make sense for your life. Pick three things, just three, I’m not asking for five or 10 or 15. Like that’s crazy. We don’t have time for that some of us don’t. If you’re struggling to figure out what to write, ask yourself what has made me smile, laugh, happy or proud in the last 24 hours because most often that will spark and inspire you to like remember something that happened in the day before. And then finally, write it down with a pencil or a pen of some kind to have that deeper connection with that moment of reflection of your gratitude. And when you do this each day, you will really truly start to see the impact of gratitude throughout your life. Now, I wanted to give you a little bonus thing that you could do to like take it to the next level if you are someone who has been practicing gratitude for a while, and you’re like, Okay, I’ve been doing it for a long time I see the impact but like I feel like it’s not doing what it once was. Here’s an additional kind of like, advanced like intermediate advanced step that you can take with your gratitude. Okay, the next step that you can take if you’re ready for your gratitude to sort of go to the next level is to share those points of gratitude with someone else. I personally love to do this with my husband Lucas sometimes in the morning when he comes in. I’ll be like Okay, like, Let’s practice our gratitude and like he thinks it’s kind of cheesy sometimes like he understands, like, why it matters to me and that it does help. And it’s like a good thing. Sometimes he smiles and he’s like, Oh my god, we’re doing this again. That’s husbands, right? But share it with someone else. Share your gratitude with another person. And the reason I tell you to share it was somebody else’s. Because when you practice gratitude, and you share that gratitude with someone else, you invite that person to not only experience your gratitude, but go on their own gratitude reflection moment with themselves. And you allow that person and you sort of invite that person to have a really powerful experience, which if you’re a human in general, like we feel good when we help someone else feel good, right? At least when you’re not like a psychopath, you feel good when someone else feels. I guess if you’re like a psychopath, like you probably don’t, but we’re not talking about those types of people. When we allow someone else and we share our gratitude with someone else, someone that we love someone on Instagram, maybe you post your gratitude to your Instagram stories, and you share it with a whole bunch of people. You invite all of those people who you share your gratitude with, to have that same kind of experience, and powerful mindset work happen, which then makes us feel good, right? Like we feel good when other people feel good. So if you are someone who has been wanting to sort of reignite your gratitude practice and sort of take it to the next level 10 have a 10 bonus points to you if you share it with someone else in your life. And that’s it. That is my simple process of practicing gratitude and implementing a gratitude practice into your daily life. This has been the honestly gratitude practice that I have practiced now for almost four years. And I promise you, it will have an impact on your mindset and how you go through your day, over time when you are consistent and you weren’t disciplined in actually doing these steps. So if you plan on implementing a gratitude practice into your own life, feel free to take a screenshot of today’s episode and post it to your Instagram Stories. Send this podcast episode to someone who you want to like start a gratitude practice with maybe your mom or your partner or your best friend, your roommate, and do it together. Like it’s always way more fun when you do it with another person. And this episode is a really good like gateway opportunity. You don’t want to say another gateway opportunity to practicing gratitude and your daily life. I hope you enjoyed today’s episode and until next week, I am sending you all the sunshine good vibes. And I hope you make it a great day. That is all I have for you today my dudes and I hope you love today’s episode. If you did, I would seriously appreciate it if you went and left the show a review and rating on whatever platform you’re currently listening on. For every review and rating that you leave, it truly helps the show grow and reach more women just like yourself. If you had any major takeaways or aha moments, be sure to take a screenshot of this episode. post it to your social media stories with your biggest takeaways and tag me at living in sunshine so I can share it with my people as well. Again, thank you so much for hanging out with me this week. And until next time, I am sending you all the sunshine good vibes and I hope you make it a great day.