How is Your Gratitude Routine: A Simple Quiz

One of the biggest myths about mental health is that gratitude is an achievement. We act like you either have it or you don’t. In reality, gratitude is more like a yoga practice. By doing a little each day, you build up your optimism muscles over time. Because of this, creating a simple gratitude routine is one of the best things you can do for your mental well-being.

The first step is always assessing where you are on the gratitude scale. Of course, there is always an opportunity to be even more grateful. And also, perfectionism isn’t the goal here. You can use the gratitude assessment below to see how your sense of gratitude compares to the happiest people. Keep reading to take the quiz for yourself!

A Check-In with Gratitude

Even though this assessment was originally designed for psychological research, anyone can use it. The test is a simple way to check-in with your own sense of gratitude. Once you know this about yourself, change becomes much easier.

Before you make any major changes to your gratitude routine, ask yourself these 7 questions. 

The Gratitude Quotient (GA) Self-Assessment 

To better understand your current level of gratitude, consider taking this brief self-assessment designed by researchers at the Positive Psychology Center at the University of Pennsylvania. For each statement below, rate how often you agree using the following scale:

1 (Never), 2 (Rarely), 3 (Sometimes), 4 (Often), 5 (Always)

1. I regularly notice and appreciate the good things in my life. 

2. I express thanks to others, either verbally or in writing. 

3. When faced with challenges, I can find something positive in the situation. 

4. I reflect on what I am grateful for at the end of each day. 

5. I let people know when I appreciate their efforts or kindness. 

6. I feel a sense of connection with others when I express gratitude. 

7. I try to savor positive experiences and moments. 

Tallying Up Your Gratitude Score

Do you have your number? As you might have guessed, the higher your score = the more gratitude you practice on a daily basis. That’s the trick about gratitude.

Gratitude isn’t some magic talent you have or you don’t. It is a skill you can build up over time. With a healthy gratitude routine, you can slowly raise your score. As a result, you’ll likely feel more optimistic and satisfied. You’d be surprised how much a solid foundation of gratitude can prepare you for even bigger growth!

How to Change Up Your Gratitude Routine

And yet, building up gratitude is easier said than done. We do not live in a perfect world. AND there is no shame in appreciating a silver lining every once and awhile. If you are a gratitude novice, here are some simple things you can do to strengthen that routine.

Practice Gratitude Daily

The best thing you can do to increase your level of gratitude is fostering a daily practice. You don’t have to be too intense about it. Just choose one small way you can include a gratitude routine into your daily life. Some favorite examples include:

·       Use a guided gratitude journal

·       Set an alarm to pause and notice something you are grateful for

·       Reflect on the best parts of every day

·       List the things you are excited about

Block Out Extra Noise

Sometimes it can be difficult to celebrate small victories when comparing yourself to others. It is the thief of joy, after all. Thankfully, there is a simple solution to this obstacle. Hit the unfollow button.

Go through your follow list and get rid of anyone who makes you feel insecure about what you have and/or who you are. Social media can be a beautiful tool of inspiration! There are accounts out there that will make you feel connected and empowered. Seek those out instead of influencers who do the opposite.

Don’t Be So Negative About Gratitude

In all seriousness, sometimes practicing gratitude comes with a side of guilt. Most of us are going through challenges that are real, unfair, and out of your control. Often, people say that practicing gratitude feels like a ‘betrayal’ to that reality or even trivial.

This is your anxious brain talking! Yes, life might have painful truths. That does not discount the beautiful things in your life. At Known Well Counseling, we believe that you can’t truly understand who you are if you only focus on the negative. Healing comes from knowing all parts of yourself, especially the good stuff.

Still Need Help?

Establishing a daily gratitude routine can help you cope with the highs and lows of day-to-day life. At the same time, it is not a substitute for regular talk therapy with a licensed professional. There is nothing wrong with needing external support now and again.

If you find that gratitude work is not enough on its own, consider giving Known Well Counseling a call for a free therapy consultation.

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