HOW TO MANIFEST YOUR GOALS: Mel Robbins

The secret to better well-being? Gratitude.

In our fast-paced world, it’s easy to become overwhelmed by daily stresses and overlook the joys that surround us. Practicing gratitude, however, can be a transformative habit, shifting our focus from what we lack to appreciating what is real and in front of us. 

To offer deeper insights into the power of gratitude, we reached out to two Canyon Ranch experts: Director of Mental Health and Wellness Amy Hawthorne and Spiritual Wellness Provider Adam Smith. Their wisdom sheds light on how these five different ways of practicing gratitude can enhance our well-being.

1. Begin Gratitude Journaling 

Gratitude journaling involves writing down the things you're thankful for each day. This practice not only helps us recognize the positive aspects of your life but also reinforces a positive mindset. “Be intentional about identifying and sitting with everyday joys," Amy emphasizes. "Things we think are mundane are actually powerful opportunities to feel grateful.”

Tip: Set aside a few minutes each day to jot down three things you’re grateful for. Over time, this simple habit can significantly shift your focus towards positivity. 

2. Try Mindful Meditation 

Mindful meditation helps us stay present and appreciate the current moment. By focusing on the here and now, we can better acknowledge and appreciate the blessings in your life. “Gratitude is an ancient contemplative practice that helps us see life more realistically and appreciate it,” explains Adam.

Tip: Incorporate a short mindfulness meditation session into your daily routine. Start with just five minutes of focused breathing and reflection on what you’re grateful for. 

3. Allow Yourself to Feel Joy 

It’s important to give yourself permission to feel happy and appreciate moments of joy when they occur. Many people often downplay their happiness or feel guilty for experiencing it. “Practice allowing yourself to feel happy when you are happy," notes Amy. "Embracing these moments fully can enhance your overall sense of well-being and contribute to a more positive outlook."

Tip: When you experience a moment of joy, take a moment to identify it and savor it fully. Reflect on why it brings you happiness and allow yourself to enjoy it without reservation. 

4. Express Appreciation  

Expressing gratitude to others can strengthen relationships and foster a sense of connection. Whether it's a simple thank you or more detailed expression of appreciation, verbalizing your gratitude can have a profound impact on both the giver and the receiver.  

Tip: Make it a habit to regularly tell people in your life how much you appreciate them. A quick note, a thoughtful message, or a heartfelt conversation can make a big difference. 

5. Volunteer or Perform Acts of Kindness 

Helping others can be a powerful way to cultivate gratitude. Acts of kindness, whether big or small, not only benefit those you help but also enhance your own sense of well-being. Engaging in altruistic behavior can increase feelings of empathy and compassion and contribute to a more fulfilling life. 

Tip: Find a cause or organization that resonates with you and dedicate some time to volunteering. Even small acts of kindness, like helping a neighbor or offering a listening ear, can make a difference. Start with whatever feels the most doable and build from there.