Sometimes we get so caught up in the difficult or negative stuff, that we lose sight of all the good things in our lives…and all the opportunities that lie ahead. When we lose an opportunity or don’t do as well as we hoped on a project for school or work, it can feel really defeating. Taking a few minutes to be grateful and adjust our perspective can really help.

These are a few ways you can “PRESS PAUSE” and use gratitude exercises whenever you are feeling overwhelmed or severely bummed out:

Gratitude Journal:
You can use an actual journal or writing pad to keep a list of the things you’re grateful for, or you can use the notes app in your phone or tablet. Try to spend a few minutes every day writing down the people or things that are special or important to you. In moments when you are feeling overwhelmed or pessimistic, pull our your list to remind yourself that there are still lots of things to be thankful for.

Photo Album:
Create a photo album on your phone to capture reminders of the good things in your life. Anytime you get or take a picture that makes you feel good about yourself and your world, put it in that album. You can even screenshot things like emails or quotes you find on the web. Add anything that makes you feel good and grateful. Pull up the album and scroll through it whenever you need a reminder that everything isn’t usually as bad as it seems. 

Sticky Notes:
Keep a pad of sticky notes by your bed. Before you go to sleep, write a few things you are grateful for on sheets of the notepad and stick them where you’ll see them when you first wake up (on your nightstand, on the wall behind your bed, or on the bathroom mirror). It’s always nice to start the morning on a positive note before tackling the day ahead.