There are varying opinions in the positive psychology arena about what is the appropriate amount of journaling one should do per week.Some people propose doing it every day while other suggest doing it once per week.The gratitude jar is a stunningly simple exercise that can have profound effects on your well-being and your outlook on life.It only requires a few ingredients: a jar (a box can also 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 2: Decorate the jar with your decorating implements.To learn more about how this activity can enhance your life, you can read about it here.The secret to this exercise is that the rock is just a symbol, a physical object you can use to remind yourself of what you have.The instructions are about as simple as instructions can be: just find a rock!
However, it can be tough to get started without practical suggestions and ideas.On most occasions, we show gratitude to bring some of the good feelings we have been gifted back to the gifter.While it is admirable to want to share our gratitude and good feelings with others, we rarely stop to think about what giving others our gratitude does for us. Having learned of all of these benefits to practicing gratitude, your next question is probably “How do I do it? Read on to discover some of the most popular gratitude exercises and activities, as well as tips to cultivate your own gratitude practice.We usually show our gratitude to others when we feel indebted to them, when we have benefitted from their actions, and when we want to make our feelings towards them known.Showing gratitude is sometimes a required or expected thing, and at other times a spontaneous “thank you” to someone who has unknowingly made our day.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, or do whatever else you can think of to make it a bright and happy sight!Step 3: This is the final most important step, which will be repeated every day.The purpose of the exercise is to think back on the past day, few days, or week, and remember 3-5 things you are especially grateful for.In this way, you are completely focusing on all the good things that happened to you in a given set of time.Do this every day, write down what you are grateful for on little slips of paper (bonus points for colored paper! Over time, you will find that you have a jar full of a myriad of reasons to be thankful for what you have and enjoy the life you are living.If you are ever feeling especially down and need a quick pick-me-up, take a few notes out of the jar to remind yourself of what is good in your life.