Page 192 - Resources and Support for the Online Educator

16 PATHWAYS TO WELL-BEING

Activities

Here are several activities you can choose from to help you focus on
gratitude. Some work well for personal use (e.g., the gratitude jour-
nal), while others are great for group use (e.g., the wall of gratitude).
The first six activities can easily be used with kids in a variety of set-
tings with little or no modifications. In addition, the sidebar includes
web resources that can be used to enhance activities 1 and 2.
1. Gratitude journal: One tried-and-true activity is keeping a grat-
itude journal. Use each entry to identify three things for which
you are grateful. These can be stated in broad terms, such as “my
health” or “my family,” but they may also identify very specific
things, such as “completing my project on time.” Take a few
minutes to explain why each item listed inspires your gratitude.
Research shows that weekly writing is enough to increase a per-
son’s sense of well-being, but more frequent entries have an even
greater impact. Daily journaling is optimal.
2. Gratitude displays: You’ve probably heard of vision boards that
people create to illustrate what they want in their lives. Instead of
focusing on what you want, create a display that illustrates all the
things and people in your life you are grateful for already having.
It might be a bulletin board, a poster-board collage, or a collection
of knick-knacks that hold special meaning. Whatever it is, sur-
round yourself with images or objects that remind you of specific
reasons for your gratitude.
3. Gratitude jar: Each morning, write something for which you are
grateful on a slip of paper, and drop it into a decorative jar or box.
Those days when you’re feeling a little down or cannot think of
something to write, take a few slips from the jar and read them to
spark an idea about something you can be grateful for that day.
4. No complaints: Imagine that 48 terrific things and two negative
things happen during your day. Do you focus on the fact that
96% of your day was great, or is your attention riveted on the 4%
that did not go so well? If you’re like most people, you pay greater
attention to the negative. Of course there are times when negative
events supersede the positive, but most negative occurrences con-
sume our attention because we have taught ourselves to ignore the
positives in our lives. One way to develop an attitude of gratitude

Pathways to Well-Being: Helping Educators (and Others) Find Balance in a Connected World 192