4 Easy Ways ADHD Adults Can Develop A Gratitude Practice

What Is a Gratitude Practice?   

You’ve probably heard about the importance of being grateful. From your parents to your teachers, to your peers, to popular culture- you are constantly exposed to messaging telling you to be grateful for what you have. This saying can be annoying, especially when you’re going through a hard time in your life. Beginning a gratitude practice can be challenging if you don’t know where to begin, but it has many proven benefits. Why is gratitude so important, especially as an ADHD adult? This article will outline the importance of gratitude practices, and suggest four easy ways you can get started in your gratitude journey. 

THE IMPORTANCE OF GRATITUDE 

ADHD adults are more likely than neurotypical adults to focus on negative thoughts. It is natural to focus on the bad aspects of any given situation while ignoring the good parts. However, ADHD adults are more likely to get stuck in negative thinking patterns. These constant negative thoughts can negatively affect your mental and physical health and relationships. Gratitude can help to break the cycles of negative thinking and shift your mindset. Studies show that people who practice gratitude report higher levels of overall well-being, better sleep, and lower stress. Gratitude can also lower anger and increase kindness- which can be revolutionary for emotionally dysregulated ADHD adults. Check out my article to read about more ways gratitude will improve your life.  

4 EASY WAYS ADHD ADULTS CAN START A GRATITUDE PRACTICE 

To overcome cycles of negative thinking that impact your well-being, you can start a gratitude practice following the four tips below. 

1) Start small and incorporate gratitude throughout your day

Beginning a gratitude practice can be a daunting task. You can start small by taking small moments throughout the day to think about what you are grateful for. It can be while you drink your morning coffee, take an afternoon walk, cook dinner, or shower at night. Thinking about the things, people, and places you are grateful for during the quiet moments of your day can ground you and help shift your mindset. Additionally, you can try setting a gratitude alarm. You can set an alarm on your phone at the same time every day. When the alarm goes off, you can think about or write down something you are grateful for at that very moment. This consistent practice of gratitude can help expand your mindset and improve your mental health. 

2) Begin a gratitude journal 

Starting a gratitude journal can be hard, but it is one of the best ways to incorporate gratitude into your daily life. If you are new to the practice of journaling, you can start by writing what you are grateful for in three general buckets: People, Places, and Things. You can write down the people you are grateful for in your life, the places that bring you a sense of peace, and the things that bring you joy. Making a daily practice of writing things you are grateful for will greatly help you improve your overall well-being. In beginning a gratitude practice, consistency is key. One way to ensure consistency is to keep the journal by your bed so that you can write what you are grateful for as soon as you wake up or right before you drift to sleep (or both!). 

3) Incorporate a mindfulness practice into your daily life

A good way to incorporate gratitude in your life is to also incorporate mindfulness. As an ADHD adult, you are more likely to experience emotional dysregulation and executive function impairment. Mindfulness can greatly help regulate your emotions and stay in the present moment. Grounding yourself in the moment can allow you to open yourself to gratitude and observe the positive aspects in the present moment. Additionally, when you are feeling down or frustrated, it can be helpful to make a list of what you are grateful for instead to tie you to the present moment and shift your mindset. You can try this 2-minute mindfulness exercise and this 5-minute gratitude meditation. (If you would like to learn more about your own executive function impairment, download my free self-assessment here.)

4) Practice gratitude in your relationships

Taking the time to thank your loved ones and tell them how much you appreciate them can greatly strengthen the social bonds around you, leading to a happier life. One way to incorporate gratitude into your relationships on a daily basis is by going around the dinner table and sharing something you are grateful for with your family and friends. Alternatively, you can take a couple of minutes before bed to express something you are grateful for to your partner. Additionally, you can make it a practice to write thank you letters to family and friends near and far to express your gratitude. Finding moments throughout the day to express gratitude to the people around you will greatly improve your relationships and overall well-being. 

CONCLUSION 

Negative thinking can overwhelm your life, and affect your health and relationships. Given the prevalence of emotional dysregulation and negative thinking in ADHD adults, you are not alone! Finding strategies to help you break the negative cycles of thinking is key. Starting a gratitude practice is a great way to break out of negative thinking patterns, as it will help improve your mental health and overall well-being. A gratitude practice will only take a few minutes out of your day, but it can add so much to your life. Check out my article for 8 more easy tips to practice gratitude in your life.