To Do: Finding Gratitude in your Life with a Gratitude Wall

Did you know that just 5-10 minutes per day spent focusing on what you’re grateful for can completely change your way of thinking? To help you focus, complete the Gratitude Reflection activity below by spending just five minutes a day over the space of one week. When you realise just how much you have to be grateful for, you discover that gratitude can be found in everything, which makes you feel more positive, and when you feel more positive you will attract more positivity, resulting in more to be grateful for!

Here’s how to undertake this simple yet powerful activity:


Gratitude Reflection Activity – Instructions:

Allocate five minutes per day for the space of one week to this Gratitude Reflection exercise. Armed with only a pen and a pad of post-it notes (sticky notes), close your eyes and take 1-2 minutes to bring yourself mentally to a place of quiet reflection. Ask yourself, “What am I grateful for in my life?” Then spend 2-3 minutes writing down everything that springs to mind, with each thing you’re grateful for being written on its own post-it note – one thought, one post-it note. It doesn’t matter how big or small each thing might be – one of mine is being thankful for the scent of my preferred washing powder because of how it makes me feel when I smell it!

By the end of the 2-3 minutes, you should have a stack of post-it notes, each with individual things that you are grateful for. Put all of these up on a wall in a private space at home, somewhere that you will see them regularly. This is the beginning of your Gratitude Wall

The next day, do the same thing however this time when you brainstorm things that you are grateful for, DO NOT repeat anything that is already on your Gratitude Wall. Spend only a few minutes writing down everything you are grateful for in your life, big or small. 

Continue this activity for at least one entire week, for five minutes a day. At the end of the week you should have a wall full of post-it notes, each recording one individual thing that you are grateful. Allocate 10 minutes to yourself to read every item on that wall, one by one and with full attention, letting the feelings of gratitude and happiness wash over you. 

Consider keeping a daily gratitude journal to continue this type of reflective practice, or keep your Gratitude Wall going by contributing to it every day and reflecting on everything it contains once a week. Go with gratitude!


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