Gratitude activities for adults

10 Must-Try Gratitude Activities For Adults

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Last Updated on October 3, 2023 by Editorial Team

At times while dealing with responsibilities and duties, we easily tend to forget the beauty and blessings that surround us each day. Grown-ups go through a lot of challenges and face obstacles in their daily lives trying to manage everything from personal to professional lives which can leave them disturbed, distressed, and unappreciative most of the time. 

While it may be easy to immerse and get occupied in daily activities, taking some time out of busy schedules to reflect and appreciate surroundings and little things can have a profound impact on the overall well-being of individuals. Practicing gratitude is proven to be beneficial for promoting good physical and mental health by reducing stress, improving interpersonal relationships, and fostering a positive mindset[1]. 

Given that, in the following section of the blog post, you’ll find some innovative activities that adults can follow and easily incorporate into their daily routines in order to practice gratitude and appreciate and reflect on the small unseen pleasures of life.

The gratitude experience: Unleashing joy and appreciation in adult hearts

1. Gratitude Journal

By focusing on the positive aspects of life, we can foster a greater sense of happiness and well-being. In this activity, we’ll embark on a journey of daily appreciation by keeping a gratitude journal. 

Gratitude Journal

Instructions:

  • Get and arrange for a journal or notebook dedicated to their gratitude practice.
  • Set aside a few minutes each day to write down three things you are grateful for.
  • Remember to be specific and descriptive, reflecting on both big and small moments of gratitude.
  • Explore different areas of life, such as relationships, achievements, nature, or personal qualities.
  • Be consistent in order to make this a daily habit, either in the morning or before bed.

2. Gratitude Letter

Writing a letter may sound boring in this digitized world, but it can have a profound impact on the sender as well as the receiver as when you write, you think, process, and reflect your thoughts better as compared to any other form of communication. In this activity, we’ll express heartfelt appreciation by writing a gratitude letter to someone who has positively impacted our lives.

Gratitude Letter

Instructions:

  • Choose a person who has made a significant difference in your life and deserves recognition.
  • Write a sincere and detailed letter expressing your gratitude, highlighting specific actions or qualities you appreciate.
  • You can choose to personally deliver the letter or send it through the mail, allowing you to experience the joy of spreading gratitude.
  • Share your experiences and reflections with your friends or family, emphasizing the positive impact this act of gratitude can have on both the writer and the recipient.

Kindergarteners and preschoolers can also be taught to be grateful by indulging in thankful activities. This will help them to learn to appreciate little things in life from this tender age making them more grateful and fostering a positive mindset. 

3. Gratitude Jar

At times when we’re feeling low and do not have anyone around to motivate us, recollecting happy and grateful moments can be a challenge and we tend to immerse more in sadness, criticizing and cursing the situations and ourselves which can have a severe impact on our mental health.

This activity will help you to be ready for any such situation and keep a jar of motivation and encouragement handy. In this activity, we’ll create a gratitude jar to collect and revisit our expressions of appreciation whenever we need a boost of positivity.

Gratitude Jar

Instructions:

  • Arrange for small pieces of paper and a decorative jar or container. Here, the jar will serve as a visual representation of their gratitude journey.
  • Write down moments, experiences, or things you are grateful for on the pieces of paper.
  • Fold the papers and place them in the jar and your gratitude jar is ready.
  • Remember to revisit the jar whenever you need a reminder of the many things you are grateful for, especially during challenging times.

4. Gratitude Walk

Gratitude starts from nature itself. Whatever we’ve come from nature, so, prepare to immerse yourself in gratitude while connecting with the beauty of nature! In this activity, we’ll embark on a guided gratitude walk to appreciate the wonders that surround us.

Gratitude Walk

Instructions:

  • Choose a natural setting such as a park, garden, or trail for the gratitude walk.
  • Take a walk, observe, and appreciate the elements of nature you encounter.
  • Along the way, express gratitude for the sights, sounds, smells, and sensations you experience.
  • Allow moments of silence for personal reflection and share your observations and expressions of gratitude afterward.

Mindfulness walks can also be used as a resilience-building activity for adults that helps to overcome a challenging situation by letting you connect with your thoughts and reflect on your strengths which can be the way to deal with a situation. 

5. Gratitude Sharing Circle

Come together in a circle of gratitude, where we’ll celebrate and uplift each other through the power of appreciation. In this activity, we’ll share our heartfelt expressions of gratitude in a supportive and uplifting environment.

Gratitude Sharing Circle

Instructions:

  • Gather participants in a circle, ensuring a safe and non-judgmental space.
  • Explain the purpose of the gratitude-sharing circle and the positive impact it can have on individuals and the group.
  • Start by modeling gratitude, sharing yourself, and expressing something you are thankful for.
  • Give each participant a turn to share something they are grateful for, allowing them to speak from the heart and without interruptions.
  • Encourage participants to be specific and share why they are grateful for the chosen aspect, person, or experience.
  • Emphasize active listening and encourage the group to show support, appreciation, and encouragement after each sharing.
  • Optionally, you can introduce a gratitude token or object that can be passed around as a symbol of gratitude during the sharing circle.
  • After each participant has shared, facilitate a discussion to reflect on common themes, moments of inspiration, or any shared gratitude experiences.
  • Conclude the activity by expressing gratitude for the collective expressions and the power of gratitude in fostering connection and positivity.

6. Gratitude Jar of Compliments

Prepare to spread an abundance of appreciation! In this activity, we’ll create a special gratitude jar filled with heartfelt compliments for one another. Get ready to uplift spirits and ignite smiles!

Gratitude Jar of Compliments

Instructions:

  • Provide participants with small slips of paper and a beautifully decorated jar.
  • Explain that the jar will serve as a collection of compliments and appreciation for others.
  • Instruct participants to write down genuine compliments or expressions of gratitude for their fellow participants.
  • Emphasize that compliments should be anonymous to add an element of surprise and delight.
  • Encourage everyone to fold their compliments and place them in the jar.
  • Take turns having participants pick out a compliment from the jar and read it aloud, allowing warmth and positivity to fill the room.
  • Remind everyone of the power of genuine compliments in uplifting others and building a positive, appreciative atmosphere.

7. Gratitude Collage

Sometimes, expressing our thoughts visually can mean more than expressing them by writing or saying them. In this activity, we’ll dive into the world of collage, capturing our gratitude visually. Let your imagination soar!

Gratitude Collage

Instructions:

  • Provide magazines, scissors, glue, and poster boards to each participant.
  • Encourage participants to flip through the magazines, selecting images, quotes, and words that represent the things they are grateful for.
  • Instruct them to cut out the chosen elements and arrange them on the poster boards in a collage format.
  • Encourage creativity and personal expression throughout the process.
  • After completing their collages, create a sharing circle where participants can describe their creations and the meaning behind each element chosen.
  • Allow for open discussion, reflection, and the celebration of shared and unique expressions of gratitude.
  • Remind participants that their collages serve as tangible reminders of the things they appreciate and can be displayed as a visual source of inspiration.

8. Gratitude Meditation

Meditation is what helps to be mindful and helps in cherishing the present moment and gratitude is what helps us appreciate the small pleasures of life. What if we combine both and make it two times more beneficial? In this activity, we’ll immerse ourselves in a guided gratitude meditation, connecting with the blessings in our lives.

Gratitude Meditation

Instructions:

  • Create a calm and comfortable environment for meditation.
  • Focus on deep breathing and releasing tension.
  • Immersive in a guided meditation specifically centered around gratitude.
  • Reflect on specific aspects of your lives you are grateful for, such as relationships, achievements, or personal qualities.
  • Allow moments of silence for individual contemplation and expression of gratitude.
  • You can share your experiences and reflections if you feel comfortable.
  • Conclude the activity by emphasizing the power of gratitude in cultivating inner peace, contentment, and resilience.

Besides, you can also check out mindfulness games and activities that can help you achieve a deeper sense of contentment by helping you focus and enjoy the present moment.

9. Gratitude Bingo

You must have played a normal game of bingo but this game takes you through a whole new experience of the game. In this activity, we’ll play Gratitude Bingo, an exciting and reflective game that celebrates the many things we’re grateful for.

Gratitude Bingo

Instructions:

  • Create custom gratitude bingo cards with various gratitude prompts or statements in each square.
  • Distribute the bingo cards and markers to each participant.
  • Explain that participants will fill out the squares with specific examples of things they are grateful for, using the prompts as inspiration.
  • Encourage them to be specific and thoughtful in their responses, focusing on both big and small aspects of life.
  • Start the game by calling out the prompts randomly.
  • As participants mark off the corresponding squares on their bingo cards, invite them to share their gratitude and experiences related to each prompt.
  • Celebrate the connections and reflections shared by participants as they mark off their squares.
  • Encourage participants to engage in meaningful conversations and discussions about their gratitude experiences throughout the game.
  • The game continues until someone achieves a bingo pattern, such as a line or a full card.
  • Conclude the activity by reflecting on the collective gratitude expressed during the game, highlighting the abundance of things to be grateful for and the positive impact gratitude has on our well-being.

10. Random Acts of Gratitude

Prepare to make a positive difference in someone’s day! In this activity, we’ll embrace the power of random acts of gratitude, spreading kindness and appreciation to others.

Random Acts of Gratitude

Instructions:

  • Provide participants with small cards or sticky notes that say “You’re appreciated” or “Thank you.”
  • Encourage them to carry these gratitude cards with them throughout the day.
  • Instruct participants to anonymously leave these cards in places where they will be discovered by others, such as on someone’s desk, in a library book, or in a parked car.
  • Encourage participants to perform acts of kindness or express gratitude directly to someone they appreciate, either verbally or through a small gesture.
  • Afterward, gather participants to share their experiences and the impact of their random acts of gratitude.
  • Reflect on how these acts not only bring joy to others but also cultivate a sense of gratitude and happiness within ourselves.
  • Emphasize the ripple effect of kindness and encourage participants to continue spreading gratitude in their daily lives.

Conclusion

Practicing gratitude has a profound impact on the well-being of not only adults but everyone. It cultivates a positive mindset, enhances relationships, and fosters a deep sense of contentment. From keeping a gratitude journal to practicing mindful guided gratitude meditation to doing any random acts of gratitude, indulging in these activities encourages us to cherish the present moment and find happiness in the small pleasures of life. In a life full of challenges, criticism, and obstacles, practicing and embracing gratitude can help in achieving inner peace and satisfaction leaving one relaxed and happy. 

Reference

  1. Giacomo Bono & Jason T. Sender (2018) How Gratitude Connects Humans to the Best in Themselves and in Others, Research in Human Development, 15:3-4, 224-237, DOI: 10.1080/15427609.2018.1499350

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