By Juli Hishida, PhD

Mental health, like physical health, requires an honest assessment and daily practice to see change. At the same time we are busy humans, juggling an endless list of to-dos, to-don’ts, and dream projects we can never seem to prioritize. After the bare minimum of work, school, childcare, eldercare, and eventually rest, our mental health habits may take a back seat.

Mental health habits include meditation, mindfulness, relaxation, leisure, deliberate social connection, self-reflection, journaling, and connecting with nature. Most of these require dedicated effort and time. Although I promote regular and daily practice, I understand sometimes we can’t always prioritize these much needed habits. With that in mind, I’m sharing a simple gratitude practice that can be implemented anywhere, anytime, and takes less than 30 seconds to practice.

First, you will choose a gratitude phrase. Here are few to choose from:

• I am so grateful for…
• I’m really happy about…
• I’m glad…
• I’m so thankful for…
• I love this…

Then, you will select a dedicated time or a cue. This cue could be a routine part of your day, such as waking up, getting into bed to sleep, getting into or out of your car, or eating a meal. A cue could also be a sense reminder, such as when you see the color blue, hear the AC turn on, taste coffee, or when you touch water (e.g. washing dishes, washing your hands, taking a shower, etc.) Once you identify a cue, whether a time, experience, or sense trigger, you will complete your gratitude phrase.

Having gratitude is a mental health habit and practice known to improve mood and functioning. The more gratitude reps we do, the stronger our mental health muscle will be. Start with this simple gratitude practice today.

If this post resonates with you and you are looking for a therapist in Dallas, feel free to contact us at Wellness 360 Dallas! We have daytime and evening hours. We would be happy to consult with you.