Month: March 2021

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Time Management: How to find time in a busy schedule

Feel like your schedule is packed to the brim? Are you desperate to find more time, or too scared to start new projects? Trust me – I can relate.

My full story is in the extended version of this post, but the gist is: my husband and I swing nearly 100 work hours a week, without child care for our littles. I also write for two blogs and am setting up our first homestead.

A woman sticks a sticky note on a planner with different items scheduled on different days.

My advice from one busy bee to another: stop saying you don’t have enough time. The time is there. It’s just a matter of utilizing it in the right ways.

This post is going to talk about optimizing your time, and I’ll include seven ways to find time in your own schedule.

What is time management?

Time Management is the process of organizing and planning how to divide your time between specific activities. 

MindTools

As MindTools explains, we all have the same amount of hours in a day. But some people seem to accomplish more in the same amount of time. Those people aren’t superior, they just find time by managing it.

This requires planning, self-identification, and a shift in perspective. “Good time management requires an important shift in focus from activities to results: being busy isn’t the same as being effective,” writes MindTools.

I’m an over-planning organization freak, so this seems natural to me. But if this sounds foreign (or boring, or awful) to you, don’t worry. You can do this, and it’s easier than you think.

How to find time: 7 ideas to try today

1. Make a time budget

Just like with money, you have to start managing time by figuring out where it’s being spent (and what you want to save for).

So start here: there are 168 hours in a week. If you work 40 hours and sleep for 50 (that’s about 7 hours per night), you’re down to 78 hours. So how do you spend those extra 11 hours a day? Write down how much you think you spend on different tasks, then take the next few days to see how much time you actually spend on each thing.

A woman writes in a planner. Time budgeting is critical to finding more time in your schedule.

The point is to find your frivolous spending habits. My biggest weakness was screentime. I was wasting upwards of 5 hours a day (35 hours a week!) looking at my screen. Other possibilities include long phone calls, movies/TV, repetitive cleaning practices, etc.

Now that you know where to tighten up your spending, you get to figure out what you’re saving for. What priorities do you want in your time budget? My priorities are: self care, family time, socializing, the homestead, and writing.

2. Identify your gulpers and sippers

Some things gobble up time like a pint of Ben & Jerry’s. Before you know it, an hour is gone. I call this group “Time Gulpers.” These will likely align with the time wasters you identified in the last step.

It’s important to limit the things that eat up too much time. This can be as simple as setting a timer on your phone as you start a time-gulping task. You can also schedule specific times for Time Gulpers – I try to ignore my phone until it’s “check in” time, and I limit Netflix shows to when I’m on the treadmill.

Other things are more easily forgotten. I call these “Time Sippers.” These are the things that get pushed to the end of your to-do list. And they’ll likely align with the priorities you made in your time budget, so they deserve more recognition.

These things need to be scheduled. Set alarms on your phone and label them. You can also set a minimum time for the activity by using your phone timer. And for tasks I groan at starting, I like to set myself up ahead of time (i.e., opening the necessary links hours before sitting down to write a post).

3. Schedule different priorities each day

If I tried to touch base with everything on my agenda every day, I’d go crazy. Instead, I try to pick different priorities each day to focus on. On warm and sunny days I focus on homestead work + outside play with the kids. On cold, rainy days we stay inside and I focus on writing + housework. Some days are family days. Some days are filled with errands, appointments, bill paying, and phone calls.

The sun shines over a field of grass with trees in the background. Find time on warm days to prioritize outdoor tasks.

The key here is to make sure no priorities get left behind. Check in on that priority list. I like to review these every two weeks and identify any key things that need done based on each priority. Then I schedule them into my planner. (Check out the full post for an example of two weeks worth of priority-based to-dos. )

4. Forget multitasking – learn to pivot

I’m sure you’ve heard by now that multitasking is a myth. Our brains can’t actually do more than one thing at a time, so what often happens during “multitasking” is multiple jobs get done half-assed. That results in poorer quality, and often the separate tasks take even more time to accomplish.

So what I do instead is pivot. Have your list of things to do. Pick one task at a time and put all of your attention into it. Once you reach a certain level of progress or a certain amount of time passes, stop doing it. And stop thinking about it! Pivot to the next thing and put all of your attention into that.

5. Plan a power hour

This idea builds on the last point. You don’t have to spend a large amount of time between pivots. I love adding a power hour into my routine to knock out a bunch of little tasks or quickly tick off the things that will eat up my day if I don’t limit them.

A woman checks her apple smartwatch. A power hour using a timer is a good way to find more time in your schedule.

So here’s the power hour I use in my daily routine:

  • 5 min. – get laundry started/switched over
  • 5 min. – water microgreens (our indoor greenhouse setup)
  • 10 min. – house management (pay bills, go through mail, check email, make phone calls)
  • 10 min. – set up writing work for the night (open necessary documents so it’s easier to get started, outline a post)
  • 30 min. – dishes/folding laundry

This only works if you’re not constantly stopped by kids or notifications. Put your phone on silent and occupy your kids with a movie.

Bonus tip: Use the timer on your phone to stay on track. Set it to 10 minutes then restart it as you shift to the next thing.

6. Find ways to combine tasks

Though multitasking is a myth, I’ve found huge success by combining tasks.

This can mean combining similar things that tick off different priorities. For example, I made a bathtub caddy with all of my self care and hygiene items. So now, a 15-minute bath ticks off most of my self care priorities, and I go to bed clean.

Another effective combination is chores + family time. We have a lot of weeds to burn, so my husband and I can use that time for our much-needed date nights. One-on-one time + property work. Remember, it’s about the intention of your time spent together.

Absent-minded tasks pair great with hands-free mental commitments. My best example of this is housework + phone calls. I can chat on the phone while getting chores done. Other hands-free options include podcasts, audio books, and checking in with my kids and husband.

The last important combo to talk about is making the most with your work time. Everyone’s job is different, but you may be able to stack things on top of your workload without compromising quality. I also try to utilize my breaks the best I can.

7. Make time to rest & Ask for help

Take time to rest. If you don’t, all of this planning can lead to serious anxiety and burnout. Rest should include downtime, indulging in your hobbies, family time, and SLEEP. And if you take on too much, back off the lower-priority tasks.

It’s also critical that you ask for help, especially when your schedule is overloaded. My husband and I regularly check in on how we’re handling our workloads, and shift tasks to each other if necessary.

You can also look to family, friends, or your community for help.

A screenshot of a typed text message that reads "Hey. I'm overwhelmed and could really use some help."

Remember that your wellness is more important than items crossed off a to-do list.

So how do you find time?

Don’t let me fool you – I do not have this all figured out. So please, share your own secrets on how you’ve found time in your own schedule.

To dive further into this topic, check out MindTool’s Time Management ToolKit where they feature a whole class on how to find more time in your day.

Stay happy and healthy, friends!

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Welcome to Indian Creek Zoo, host of our 5K for the Kids

In preparation for our 5k event in August I had the pleasure of meeting with Jamie Matzinger, marketing director at Indian Creek Zoo.

We talked about when Indian Creek Zoo started and how it stands out from other zoos in the area. If you’re looking for a quality zoo that prides itself on animal care as well as guest experience, look no further.

Welcome to Indian Creek Zoo

This 40-acre zoo houses over 80 species and over 400 animals in total, with most of them coming from zoo rescues and zoo organizations that Indian Creek Zoo is a part of. 

Since 2014, families have visited this zoo to see their most beloved animals such as the giraffes, sloths, lemurs, black bears and zebras. However, those are not the only animals that reside there. People will find kangaroos, wolves, peacocks, camels, donkeys and so much more.

Out of their wide variety of animals, the critically endangered ones include the red ruffed lemurs and Bactrian camels. The most exotic include the giraffe and the Siberian Lynx.

Caring for every animal

Indian Creek Zoo’s first priority is making sure the animals are happy and safe. To achieve this, 20 to 30 employees are required including volunteers. Volunteers play such a big part at the zoo because they perform animal enrichments, which is where they make sure the animals are happy and healthy in their habitat. 

Every animal has gotten its name from zoo owner Joe or from the public. One giraffe was named “Puzzles” because of all of his spots that looked like pieces to a puzzle. On the topic of Puzzles, during our meeting I asked Jamie if she had a funny story to share.

One time there were a couple visitors wearing safari gear (hats, sunglasses, and so forth). Puzzles yanked one of the visitor’s hats off! The owner, Joe, had to go in and get it.

A look at the year ahead

For 2021, families can look forward to more kid activities, like jumbo jumper pillows, as well as divulging in more food and snack options.

From April 1st to December 30th, this zoo’s motto is “get wildly close.” They take pride in families being able to experience what it’s like to have close encounters with some of the animals.

For example, visitors can get close to the sloths, feed them, pet them and take pictures with them. If sloths aren’t your thing, come out for a giraffe experience with Puzzles (preferably with a safari hat). 

This year has also brought a new partnership between Indian Creek Zoo and Endurance Athletics. We’ll be hosting our 2nd Annual 5K for the Kids at this amazing facility, along with a family night at the zoo for those who don’t want to participate in the walk/run. We promise fun for every family member! 

For event details visit our registration page.

And for more information on Indian Creek Zoo, click here.

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How your foot strike can make or break your runs

We provided an overview last week on proper running form, but some things require a deeper dive. Today we’re going to look at foot strike.

What is foot strike and how does it affect your run?

This term refers to how your foot strikes the ground as you run. Either the front of your foot , the middle of your foot, or the rear will make contact with the ground first. Although no one foot strike is better than another, each one can benefit your run in a different way. Striking first on the rear part of the foot reduces the load at the Achilles tendon. While a forefoot strike, or the striking with the front of your foot first, reduces the load on the knee. By changing your running style, you are simply moving the location and the load applied to your body from running. Check out the video below for more information!

Rethinking rearfoot strike

Aside from being most popular, the rearfoot strike is also the most critiqued form. Here are a couple reasons of thought behind the criticism:

Braking force

Landing this way requires more braking force than the other options, meaning you lose forward momentum when your heel strikes the ground. This braking affects your speed and results in a less efficient foot strike method.

Runner's legs running the the middle of the road. Has gray running shoes on.

Consider too that braking force can be caused by a slew of other reasons. You could be over striding, which means your foot is landing too far further out in front. If you’re over striding, it will contribute to braking no matter what your foot strike is.

Impact on knees and other joints

The rearfoot strike does have a harder impact on your knees and other joints. Since impact is magnified by pace, a rearfoot strike may not cause problems at a slower pace.

Woman runner, running down road on a hill. Surrounded by lots of greenery.

But the harder you run with this technique, the more you’ll feel it. Interestingly, when you reach “sprinting” speeds, your body should naturally push into a mid- or forefoot strike to protect the joints.

Things to know before changing your foot strike

Just like any alterations to your running form, changing your foot strike is hard to do on a consistent basis. This rings especially true if you are still new to running and trying to find your rhythm, or your level of conditioning doesn’t allow for relaxed runs in which you can focus on foot strike.

Deliberately changing how your foot lands can sometimes shift an injury from one area to another. For example, a knee injury while rearfoot striking may resolve once you’ve adjusted your foot strike, but if you change too suddenly, you may start seeing problems in your calves.

The point here is to start slow, try your best, and listen to your body. If you start feeling irregular soreness or pain, back off the alteration. And always see your doctor if you have concerning pain.

Look at other aspects of your form

There are many ways to improve your running form. Should you put the time into adjusting your foot strike, or are there other areas you could focus on first, like arm swing or posture?

Identify what’s causing the most issues for you, or what improvements align best with your goals. If you’re struggling with knee pain, foot strike may be the best thing to tackle. But if you’re looking to improve speed, maybe check your cadence and stride first.

We’ll actually be delving into cadence and stride (the speed makers) in the next Strong Body post, so stay tuned. Subscribe to keep up on the latest content and news.

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Addie’s Closet Parties Joins Us For Our Upcoming Race!

We are so excited to announce that Addie’s Closet Parties will be with us at our 2nd Annual Zoo 5k for the kids! Be on the lookout at Indian Creek Zoo for some of your favorite characters! To register and for more information on the race click the link here!

What is Addie’s Closet Parties?

Group of princesses infant of pink, gold, and white backdrop with balloons.

This company is way more than just singing princesses at children’s birthday parties. Courtney Frost, the owner and founder, began this company in the midst of a global pandemic. Courtney and her team have never worked harder than this past year to make the company what it is today.

The company originally began as a clothing company for her daughter, Addie. They began to transition to event hosting, and in January 2020 they put out their first casting call for characters.

Their first event at Meijer in Monroe was such a big hit, they had to stay an extra hour because the line was wrapped around the building! After that, they began to focus efforts on their characters. Despite the difficulties of the pandemic, Courtney’s business continued to grow online throughout quarantine.

Courtney has never been more thankful for how everything turned out. She added that it was all possible through the help of her team.

“(My team) is truly amazing at what they do and all put in extra time to ensure every child is left with a special moment.”

Courtney Frost, founder of Addie’s Closet Parties

Character Overview

Anna and the "ice queen" holding up a snowman cookie.

They offer over 30 characters to rent out at parties, and are continuously growing their character numbers. The characters will sing, dance, do live performances, and take pictures with the kids. Every kid at the party receives a picture and an autograph from their favorite character.

Along with the parties they also offer Zoom calls, which is a great COVID friendly option! Their most popular characters currently are Anna and the “Ice Queen.” Their newest character is the Dragon Princess, based on the new hit movie “Raya and the Last Dragon.”

Courtney strives to keep the characters up to date and fresh so she’s always updating costumes and wigs. Each character must go through extensive character training and follow strict character guidelines.

What Else Do They Offer?

You name it, they’ll probably have it! Along with the princesses, they offer a wide variety of other party needs. From bounce house rentals to party planning help, they have you covered for all party needs! 

They also offer free character livestreams on Mondays, Wednesdays, and Fridays. For $5 the character will give a shoutout to whomever you want.

I sound like an infomercial but seriously, wait there’s more! You can rent things like snack carts, tents, and inflatable movie screens – all perfect for summer!

Right now they are offering tons of Easter specials. Check out their website here for more information on that!

Addie’s Wishes Foundation

Group of kids with princesses.

Along with everything mentioned above, Addie’s Closet Parties started a new program this year called Addie’s Wishes Foundation. Basically, children with terminal illnesses can email in and their favorite characters will jump on a video call with them for free!

Courtney started this program because when her daughter Addie was born, the hospital messed up some paperwork and Addie had to be admitted to the NICU for a week. After that traumatic experience, Courtney wanted to give back. Their goal for 2021 is to do 100 calls to kids in need.

Two smiling princesses with handmade mouse ears on their head.

What Can You Expect in 2021?

They have so much planned for 2021! In April they will be at an indoor carnival with character meet and greets. They will be having their second annual Tea and Tiara’s – a princess tea party where everyone gets to use real china dish ware. They’ll have a Princess Ball in November, a Mermaid Workshop in the summer, and Santa Clause will be back in the winter.

They are always running promotions so check our their site for deals and more info here!

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Intrinsic Motivation: How to fuel a strong mind and protect your goals

We at Endurance Athletics believe a strong mind is just as important as a strong body. So how do you fuel a strong mind? This post looks at intrinsic motivation.

Have you ever had a dream? Of course you did; we all have. Bring it to mind. If you’ve dropped that dream completely or left it on a dusty shelf, it’s time to bring it back and review it with a new lens.

How not to fuel your mind

Our society is obsessed with external (or extrinsic) motivation. Money has become the focal point of our time (for obvious reasons). The second biggest motivator is the approval of others.

A phone on a table with Instagram, Facebok and Twitter icons displayed in focus.
We’re so connected on social media, it’s like we’ve made a window into our private lives, blinds drawn for hundreds to peer inside. This constant connectedness exacerbates the need for approval from our peers – an extrinsic motivation.

So when you think of a dream, the natural questions that arise are probably: “Can I make a living off of this?” and “What if people disapprove, or no one cares at all?” And those lead to: “Is it even worth my time?”

This preference to external motivators is the death of lofty dreams for our generation.

The beauty of this problem is that it’s an issue within our own perspective. Which means you can change it.

What is intrinsic motivation?

An article from Healthline (link below) gave the best definition: Intrinsic motivation is the act of doing something without any obvious external rewards. You do it because it’s enjoyable and interesting, rather than because of an outside incentive or pressure to do it.

A slide from a webinar presentation titled "Intrinsic vs. Extrinsic Motivation: Why we do what we do." The left lists intrinsic motivators like enjoyment, passion, growth, curiosity. The right lists extrinsic like promotions, pay raises, winning, perks, etc.
Think of how you spend your time. Are those things guided by items on the left, or items on the right? (BTW, this slide is part of a free webinar – link at the bottom.)

Along with satisfying psychological needs like competence and autonomy, Healthline wrote that intrinsic motivation also involves seeking out and engaging in activities that we find challenging, interesting, and internally rewarding without the prospect of any external reward.

When was the last time you did something simply because you enjoyed doing it? If you removed money and status as motivators for your current priority, what would you do? How would you spend your time? What projects would you undertake? What topics would you study?

Using intrinsic motivation as a tool

What I’ve laid out here is more than an abstract concept. Use it as a tool to reevaluate your life. If your priorities are entirely focused on external motivations like money or status, you’re probably hurting for a change. Craving something that you’re passionate about. Something that has no value outside of the joy that it brings you.

A shelf with a letter board says "Remember why you started," sitting next to a camera, a passport, a license plate, a pair of sunglasses, and a globe. Why you started a project is a good way to identify you intrinsic motivation.
If you’ve already leapt toward a dream project, keep the fire burning. Remember why you started. Remember why you love it. Use intrinsic motivators like this to keep your dream alive and protected.

Return to the dreams you’ve carried for years and review them through a different lens. Drop the money-only mentality and find time (even one hour per week) to dedicate to a dream. Rid your brain of the imagined disapproval from others; it’s a figment of your imagination anyway.

One dream brought to life and more to come

Intrinsic motivation brought to life a passion project that I put off for years because of fears – fears based in external motivation. In fact, the extended version of this post first ran on that passion project. For details on my own journey, check that out here.

A brick wall with letters that read "To make something special you just have to believe it's special."
Value your projects and dreams based on the joy they bring you rather than extrinsic motivators like money or the judgement of others.

More Strong Mind content is on its way. If you have one extra minute in your day, please subscribe or drop a comment below.

Additional information:

How to Pick Up Healthy Motivation Techniques

The Power of Intrinsic Motivation: A free 45-minute Webinar by Lime-Ade

Morgan smiling in focus wearing a black, white and red scarf and red earrings, with a field out of focus in the background.

Morgan is a part-time writer, a designer for the news company Gannett, and founder of Better Self Blog. Things she’s obsessed with include: her two kids, her hubby/soulmate, fantasy novels, Ted Talks, making lists, and overthinking. Pronouns: she/her.

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5 Important Tips To Improve Your Running Form

Today we’re going to dive into running form!

When starting your journey, the main objectives should be getting acclimated to running and building a base mileage for yourself. So focus your running form on injury prevention. You can shift your form toward optimization and efficiency gains as you improve.

There are so many important components when it comes to having a good understanding of running form. Today we will be taking a quick look at five!

Runner running outside near river and bridge. Bright yellow shoes and shirt.

Good Posture

First up is good posture. This refers to staying long and tall! Make sure you are centered and stabilizing your core.

Running with good posture can not only increase running efficiency, but also open your airway so you can breathe easier. It can also reduce injuries to your lower back, knees and hips. That alone should make you want to run with better posture!

Foot Strike

Second on our list is foot striking! This refers to which part of your foot comes in contact with the ground first.

The most common foot strike is a rear foot strike, sometimes called a heel strike. Mid-foot and forefoot strikes are also pretty common. The rear foot strike is the most critiqued form.

Runner running on a paved road. Only his leg show. He is wearing shorts and blue running shoes.

Cadence

Third up is Cadence! This is the number of steps you take in one minute. Cadence is the first building block of speed. Most average runners are in the 150-170 range, but an ideal range is closer to 180.

You can find yours with most smart watches or by simply counting the number of steps you take in one minute. Check out this smart phone app called Cadence Trainer if you want to improve your speed!

Stride Length

Fourth on our list is stride length. This is the distance between successive ground contacts of the same foot. Think of this as the measurement of two steps forward.

Stride length is the second building block of speed. Cadence + stride length = speed! Increase one or the other and you increase your speed.

Rotational movement

Last but not least we have rational movement. This refers to your arm swing.

Runners can develop a tendency to swing their arms with rotational movement, which is counterproductive. You want your shoulders to stay grounded and your arms swinging forward and back without your shoulders jumping vertically.

Runners in a race jog down a pavement road with infrastructure in the background. Running form is critical to prevent injuries, especially during race day.
For proper arm swing, focus on forward and back movement versus rotational.

Running form to start your journey

When starting out, your focus should be on building a running habit and increasing base mileage. Remember, injury prevention is the key in the beginning. We’ll optimize later.

And remember that we are all built differently.  We would never recommend anyone make drastic changes to their running form based on what is considered “correct” or “proper.”  If you choose to apply some of these principles, do so slowly and gradually.

If you want to take these 5 components to the test, sign up for our next race here!

And we’ll be taking a deeper dive into these five components in upcoming blogs so subscribe so you don’t miss out!

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The Genie Game: How to foster gratitude in just 5 minutes

In my last post, we figured out the benefits and common ways of practicing gratitude. But it’s important to have fun with your mental health. So, I’ve come up with a little gratitude game for you.

This mental exercise should only take a few minutes, and will hopefully add some inspiration (and nostalgia) to your gratitude journey. Let’s get started.

The Inspiration

Neil Gaiman (author of Coraline and Stardust) wrote a lesser-known short story called The October Tale. It tells the modern story of a genie who is woken up incidentally by a young woman cleaning an antique lamp.

A large group of antique golden lamps sit on a golden table. This gratitude game should strike a nostalgia nerve.
Remember being young and asking the question, “If you had three wishes, what would you wish for?”

The genie asks what the woman wants for her three wishes. She is silent for a while. And then very pragmatically she says:

“No thanks. I’m good.”

The genie is confused and presses her. She must want something. But she persists. She’s happy with her life as it is. And she doesn’t need three wishes.

The story is adorable and concludes on a delightful note, but I won’t spoil any further.

The point is: How often have you been asked, “What would you wish for if you had three wishes?” My mind instantly dances to a dozen things.

But what a wonderful and powerful moment to imagine, to tally up everything we already have and say to a genie, “No thanks. I’m good.”

The Gratitude Game

So here’s your exercise. Imagine you’ve rubbed a lamp and out pops a genie. Plot twist: this is ten years ago. So imagine your life and situation a whole decade ago. We’re talking 2011.

You’re allowed to make three wishes but they have to be things that you now have in the present day – things you didn’t have ten years ago and would’ve wished for.

A woman blows an old dandelion, scattering the petals in the wind. This gratitude game is meant to help you identify what you already have that is wish-worthy.
Perspective is key here. Rather than identify what’s missing in your life, choose to look around you and identify what you already have that’s wish-worthy.

Perhaps your wishes are for the big and obvious things you’ve gained in the last decade. Like finding your soulmate. Having children. Settling into a stable job.

Or maybe they’re more subtle things, but important nonetheless. A favorite TV show you found five years ago and have rewatched seven times. A new hobby. A coping mechanism. That new restaurant that cooks your favorite meal exactly how you like it.

This exercise helps your brain find value in your life as it is today, and also celebrates the growth of the last ten years. Usually the “genie question” leads to future fantasies. So instead, let’s reflect on the past to admire the present.

Have fun with your mental health

Practicing gratitude doesn’t have to be an overcomplicated thing. You can have fun with it. The point is to see your life through the rose-colored lens of gratitude, searching for new things to be grateful for.

A woman swings on a traditional chainlink bucket swing with a large body of water and a sunset in the background.
Small moments can also be the most magical. The point of practicing gratitude is to seek appreciation while present in the moment.

Remember that the overlooked things in our own life might be the genie’s wish of someone else.

If you enjoyed this five-minute gratitude game, please let me know with a comment below. What were your three wishes? I’ll be dropping more Strong Mind posts and mental exercises, so subscribe and follow us on Facebook if you haven’t already.

Stay happy and healthy, friends.

Morgan smiling in focus wearing a black, white and red scarf and red earrings, with a field out of focus in the background.

Morgan is a part-time writer for Endurance Athletics, a designer for the news company Gannett, and founder of Better Self Blog. Things she’s obsessed with include: her two kids, her hubby/soulmate, fantasy novels, Ted Talks, making lists, and overthinking. Pronouns: she/her.

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How to practice gratitude and all the reasons why you should

What is gratitude? And how do you practice gratitude? It’s certainly a buzzword, and it’s also a great marketing term for selling journals. By simple definition, gratitude is:

the quality of being thankful; readiness to show appreciation for and to return kindness.

Oxford Languages

But for many people, gratitude is a practice. And a lifestyle. It’s a chunk out of their day that deserves a few minutes of priority. And, as we’ll find out in a bit, it’s a practice that offers some amazing repercussions.

A woman sitting on a bed with white sheets holds a coffee cup in one hand and writes in an open pink notebook with a blue pen.
Journaling daily about the things you’re thankful for can improve your mood, boost your physical health, and gives you an amazing book of happy things to go back and read.

What gratitude means to me

On a personal level, gratitude is a mindset that I try to maintain. It keeps me grounded, and humbled. It’s a reminder to focus on the blessings, not the battles.

A white coffee cup that reads "My cup runneth over" sits on a black table in front of kitchen items that are out of focus. Practicing gratitude is a mindset of looking for the positives.
Once you start tallying up blessings, you start to notice new things to be grateful for every day – like the smell of fresh coffee or the way sunlight feels on closed eyelids after weeks of cold and clouds.

I have so much to be thankful for: a husband I’m in love with, two kids that bring me total joy, and a house to call our own. I’ve removed toxicity and connected with people who support me. I have a working mind and body that can do amazing things.

But it wasn’t always that way. I’ve had low points, too – really low, as have we all. Jump back ten years and everything in that last paragraph disappears.

And isn’t it funny how easily we forget what the other side is like – no matter which side we’re currently on?

I think gratitude cuts through that smokescreen. It’s seeing yourself and your blessings outside of the confines of your current situation. For me, it keeps me thankful, and grounded.

What are the benefits of gratitude practice?

Some amazing studies have been done on gratitude, which allows scientists to quantify its effectiveness.

Physical benefits

A study published in Applied Psychology: Health and Well-Being found that participants had longer and higher-quality sleep after writing in a gratitude journal for 15 minutes before bed.

A woman looking down with glasses wearing a black shirt with white letters that read "MENTAL HEALTH MATTERS." Practicing gratitude can have a wonderful impact on psychological health.
The effects of gratitude practice on mental health is just as empowering as the physical benefits.
Psychological benefits

Research done by researcher Robert Emmons tied gratefulness to reduced depression and increased happiness. By focusing on positive thinking, we can reduce toxic emotions which contribute to depression.

Other studies have found that gratitude reduces stress, improves self-esteem, fosters resilience, and can help to overcome trauma.

Social benefits

A study by the University of Kentucky found that people who ranked higher on gratitude scales experienced more empathy and sensitivity to others, and a decreased desire to seek revenge.

And showing gratitude is shown to help strengthen new relationships. Just saying “thank you” to a new acquaintance makes them more likely to continue the relationship, according to a study published in Emotion.

“Ever wish there were a magic pill you could take to boost your energy levels, improve your mood, help you sleep better, increase your kindness and even help you make more money? Unfortunately, no such pill exists, but there is a way you can reap these benefits — without a visit to the doctor’s office.”

Dr. Amit Sood, M.D.

How to actually practice gratitude

All of these things are great to know, but useless if not put into regular practice. So here are a few suggestions on starting and sticking to a gratitude plan.

A pink journal that says "Today I am grateful" on the front rests on top of a black piece of paper with pink hearts, beside a gold pen and stem of greenery.
Journals are the most popular option right now for practicing gratitude. Find one that is beautiful or engaging to you.
  • Start a journal. I highly suggest buying yourself a new, fresh notebook and keep it by your bed. Pro tip: spritz the pages with calming perfume before using it or hold it over an oil diffuser to add a happy scent to your practice.
  • Pray or meditate. If journaling isn’t your thing, you can still practice gratitude through prayer or meditation. As you do, focus on the positive things in your life. Pro tip: designate a decent chunk of alone time for this; don’t rush it.
  • Show others gratitude. A great way to practice gratitude is by showing it to others. Who has made a positive impact on your life?Call them up and thank them for it. Or write them a note, or find them online and write them a message. Pro tip: share how their impact still affects you today.
  • Set alarms on your phone. This step is essential for me to start a new habit. Set the alarm for a time of day that’s usually open, or 15 minutes before your target bedtime. Pro tip: pick a happy-sounding ringtone and add a label with a gratitude prompt.

Additional Information

To have fun with your practice, check out my next post where I’ve come up with a five-minute gratitude game to add inspiration and nostalgia in your journey.

For additional information on gratitude, check out this life-changing TedTalk hosted by Brother David Steindl-Rast, a monk and interfaith scholar.

And for more Strong Mind content, visit my last post where I discuss self-sabotage and how I’ve been getting in the way of my own health journey.

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Stay healthy and happy, friends.