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Daily Gratitude Exercise: Daily 3-2-1

Several years ago, over a shared steak dinner at a local restaurant, a friend and I talked about all kinds of things ranging from physics to depression. I happened to share this little daily gratitude exercise I use regularly at work called Daily 3-2-1 (full disclosure, I learned it from Dr. Caroline Danda). 

My friend later told me that she found the benefits of gratitude so transformative that she gave all of her family members 3-2-1 gratitude journals for Christmas. I hope it’s that helpful for you, too.

This exercise is structured in a way to directly counter depressive thinking, which tends to be overly negative about yourself, the world, and the future. You don’t have to be depressed to benefit from it, though. Think of this as a daily exercise to build your gratitude muscle. 

Practices like this cultivate gratitude and increase happiness. These can help train you to notice more of the positives in your day-to-day. Just keep in mind that this seemingly simple exercise can be a real challenge on days when you’re feeling down or days that really seemed to suck. 

Do it anyways! Especially on those days. The more times per week you do this, the more moments of gratitude you will have and the more you will naturally start to notice and pay attention to positive moments throughout the day.

Check out the Daily 3-2-1 Gratitude Prompts to elicit stronger levels of gratitude and lower levels of stress, depression, and anxiety. 

Much like a reflection of daily journaling, having a daily gratitude practice improves mental health, increases levels of happiness, and produces positive experiences. Practicing gratitude not only has a positive impact on your mental health, but your physical health as well. 

Even if you find it hard to feel grateful, try to parse out some good things in your life. Small gratitude meditations on a daily basis elicit stronger levels of positive emotions. These small daily routines to feel gratitude are truly a winning ticket to happiness. 

Are you interested in learning more ways to boost your mindset and build your psychological strength? Check out our foundational program, Ascend. Now, with your enrollment in the Ascend program, you can get access to our live virtual workshops each quarter…for free! Instill this sense of gratitude in all areas of your life.