By Maeve Ginsberg, MH Communications Manager

Gratitude is always a precious resource—perhaps even more so in the trying year that has been 2020. When things get tough, gratitude can be the first thing to go, yet it is all the more valuable in those challenging moments. 

As we head into what is sure to be a very different holiday season than what we’re used to, gratitude is at the front of my mind. How do I summon the energy to find the good in this bizarre year? When I think 2020, all I think is, “I’m tired.” But, in reality, it couldn’t be clearer what has really mattered to me in this time period. When I take a minute to look at things, it’s easy to see what I’m thankful for, especially for all the good things that would not have happened were it not for quarantine. 

So, I’m here to help shed some light and thankfulness on your 2020. Here are a few ways to cultivate gratitude:

Start a daily practice

Adding another thing to your to-do list might seem intimidating, but I promise this is quick and might even be invigorating to the rest of your day. It’s simple: commemorate what you’re grateful for each day! Here are a few different methods of daily gratitude:

  • Keep a journal. Write down one or a few things you’re grateful for first thing when you wake up or last thing at the end of each day.
  • Make it a group effort. Keeping up a habit is easier when you have friends to keep you accountable, and gratitude is contagious! Find a few friends to join your practice and share what you’re thankful for each day with them, either in a group text, phone call, or video chat.
  • Integrate with an existing habit. Do you go for a walk every morning? Meditate? Work out? Tack gratitude onto whatever current daily habit you have—call a gratitude buddy during your walk, write it down after meditating, whatever works with your existing schedule. 

Whatever method you choose, remember that the easier it is to integrate into your routine, the more you’ll stick to it! If it’s motivating to keep track of the habit, create a calendar and check off each day that you complete.

Recount the year

If you want to go bigger-picture, write down what you were most grateful for month by month. Consider these questions as you go through each month:

  • What was the best thing that happened this month?
  • What was the hardest thing that happened—and what got you through it?
  • Are there any special moments that stand out that you want to remember?

Make it sensory

Use your senses to get in touch with your gratitude:

  • Sight: What sights invoke gratitude?
  • Sound: What can you hear that makes you feel grateful?
  • Touch: Touch has been a rare commodity this year—what does that mean for you?
  • Taste: Is there a particular food that’s meaningful to you in 2020?
  • Smell: Scent is a strong trigger for memory—what smell makes you think of 2020?

Creating a regular gratitude practice might seem like a tall order, but think of it like a muscle—the more you work it, the easier it becomes. You may find the gratitude starts coming to you without much effort at all!