In the immortal words of Bob Dylan – “the times, they are a-changin’.” Over the course of the last month, we have seen life change dramatically as a result of COVID-19. Hopefully, by the time this edition is published, things have calmed and we have returned to our old “normal”. However, the last month has been anything but normal and has forced us all to engage in new behaviors, take new actions and develop new routines. We have been faced with situations and concerns that, thankfully, our generation has not had to experience until now. We have been introduced to precautionary measures like the widespread closing of public venues, schools and churches. We have dealt with postponements of major sporting events, concerts and professional conferences. We have learned new terms like “containment areas”, “pandemic mitigation” and “social distancing”.

With all of these concerns over the last month, many of us are left with feelings of uncertainty, confusion and anxiety. For some of us, these feelings often result in a focus on negativity; it’s no secret that negative thoughts have a ripple effect – negativity begets negativity. Lucky for us, the contrary is true. Focusing on positive thoughts and emotions can also have a ripple effect, albeit a ripple effect in a far more healthy direction – positivity begets positivity. By intentionally cultivating a mindset of gratitude and appreciating the little things in life, we can literally rewire the brain to automatically notice and acknowledge positive emotions and thoughts.

So, how do we do it? Below are a couple of things you can try when building a conscious mindset of gratitude.

First, start a journal. One of the simplest and most effective ways to cultivate a mindset of gratitude is to take five minutes each day and write three ordinary things for which you are grateful. This journaling activity has the opportunity to dramatically change your ability to find a new appreciation for the ordinary moments in life. As one of my favorite authors, Brené Brown, points out, “Joy comes to us in the ordinary moments. We risk missing out when we get too busy chasing down the extraordinary.”

Second, find a “gratitude buddy”. Having someone to go through a journey of gratitude with you and to hold you accountable for cultivating a grateful mindset can reap huge benefits. Your gratitude buddy can be your spouse, your child, a friend, a co-worker. Set aside a few minutes each day to have a conversation about the things for which you are grateful. Sharing thoughts of gratitude with someone can strengthen your mindset as well as open your eyes to other perspectives.

Third, pick a word of the day. Each day, simply pick something for which you are grateful and focus on it for the remainder of the day. Recently, as part of The Gratitude Spark community on Facebook, members shared a single word of positivity or something for which they are grateful with the group. This allowed us all to collectively focus on positivity (remember positivity begets positivity) and also be mindful about new things we could focus on each day. The image to the right shows some of the words of positivity that the community shared which might be helpful for you as you pick your word of the day.

Yes, COVID-19 is scary. But by focusing one day at a time, appreciating the little things and cultivating a mindset of gratitude, it will help you stay in the moment and not be overwhelmed. Stay grateful so that you can stay healthy!