How to Start a Gratitude Practice
Simple tips can make this a habit that sticks in your routine.
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I remember the April day in 2020 that I started my gratitude practice. About a month into the pandemic, I was spending a little too much time gazing out the window from my fourth floor walk-up on the Upper East Side on high alert for the next restock of Clorox wipes at my local bodega. Despite dabbling in a journaling practice in years prior, this period drenched in involuntary solitude felt like the perfect opportunity to commit and make it official. Without putting too much thought into the format, I put pen to paper and segued from writing just shy of a page about the past 24 hours or whatever was on my mind. Then, I wrote:
Highlight: “Us” by Regina Spektor came on shuffle at the end of my walk last night right near Central Park. Felt like a movie moment.
That was the beginning of my gratitude practice. I fell into it. Although I knew the benefits, it wasn’t something super intentional. But since then, it’s become so. Every morning, I make it a point to highlight something good that’s happened since I last opened my burnt orange cloth-bound notebook. It reminds me of the micro-moments that are worthy of praise and attention. Noticing the pink in the morning sunrise that hit the window just right or a smile exchange with a stranger on the Q train going over the Manhattan Bridge. It’s an opportunity to get present, as well as a time capsule. Through daily gratitude, I’m reminded of the joy in my life big and small that makes life beautiful even on the days that feel anything but.
As with anything, starting a gratitude practice can understandably be a bit overwhelming. So, a few tips:
Nothing is too small: You don’t need to get a raise at work in order to write down a gratitude. The examples above — i.e. catching a beautiful sunrise — are prime examples that small, beautiful moments can have a profound impact.
Stay consistent: You deserve to invest in yourself. This isn’t a practice that needs to take up gobs of time. By the time you may make an excuse, you could already be done. Trust me: The ability to look back on a string of back-to-back days is a joy within itself.
Treat yourself to a notebook you love: Over the pandemic, I fell in love with Baronfig journals, due to their soft cloth cover, lay-flat design, and simple cloth bookmark (yes, I was one of those kids who obsessed over back-to-school shopping). I’ve gone through a handful myself, and currently use their Confidant. Liking what you’re pulling out regularly is a great way to keep doing it, similar to feeling snazzy in your workout clothes.
When it gets hard, take stock: I’ve certainly gone through periods of time where it felt almost impossible to write down one gratitude. What I realized, though, is that was indicative that I wasn’t being present in my day to day. Rather than get down on myself, I’d take it as an opportunity to come back into my body. Slow down. Pay attention. Ask myself: Where are you instead of where your feet are?
Let’s start now. Comment below and tell me: What’s one thing you’re grateful for today?
Keep hurdling,
HIGHLIGHTS OF THE WEEK
I’M LISTENING TO: “Special (feat SZA)” from Lizzo
New mix came out yesterday, and it is my jam going into the weekend.
I’M LISTENING TO: Beyond the Routine from Betina Gozo & Nic Shimonek
A huge congrats to past Hurdle guest Betina Gozo Shimonek on the launch of this podcast alongside her husband Nic! As two performance trainers and health and wellness experts, their goal is to take listeners beyond the workouts and get real about life. They go deep into their health and wellness practices, how they find balance and joy as a growing family, and share their knowledge as experts at the top of their field.
I’M WATCHING: You, Season 4
Came out yesterday, and I can’t wait to dive in.
GEAR I’M LOVING: Box Tote from MZ Wallace
Released earlier this week, this is the first new shape from one of my favorite brands in a long time and I DIG IT. I grabbed a large size myself, and it perfectly holds my laptop and other daily essentials for when I head down to co-work down the street from my place. Comes with four exterior pockets (including two slip pockets), six interior pockets, a large zippered central compartment, and a detachable, adjustable crossbody strap.
I’M READING: Gratitude Journal from Alex Elle
Relevant to today’s newsletter topic, I’m loving this newsletter from author Alex Elle. It’s free, and an offering of community care through gratitude practice and introspective reflections. You can expect journal prompts, community conversation questions, and a space to reflect on what gratitude teaches you.
QUOTE I’M LOVING: “We get what we don’t want, so we can learn what we do.”
Thanks to Future — a new workout experience that pairs you one-on-one with your own fitness coach — for supporting Hurdle.
What’s the best workout program? One that is custom built just for you. With Future, you’re paired with a coach who will map out a plan based on your goals, with workouts delivered to your phone each week.
Future, your Apple Watch, and the app all pair seamlessly so you and your coach can track your progress, celebrate achievements, and keep you accountable every day. I just started back up with my new coach Brandon, and I really love knowing he’s got my best interest in mind — planning workouts specifically for me (and my body/injury history). He’s so good at following up with me post-sweat, asking how the different movements felt, and communicating to help me get to where I want to be.
Get started right now with your first month absolutely free with the special Hurdle offer. Head on over to TryFuture.com/Hurdle to get the deal today!
NEW PODCAST EPISODE🎧 : 239. Jordan Thompson, Pro Volleyball Player & Olympic Gold Medalist
Jordan Thompson is on the ride of her life, playing for one of the best teams in Italy and gearing up as a hopeful for the 2024 Olympic team. Trading in a basketball for volleyball in middle school, the 6-foot-4 opposite knows what hard work and diligence can do for both herself and her teammates. For this week’s episode, she shares what it's like playing so far from home, and how past injuries have taught her about resilience and strength. Plus, she shares what it's really like for her to be an Under Armour-sponsored athlete, how much she values her teammates including favorite Jordan Larson (peep her episode of Hurdle, here), and how she got well-acquainted with a growth-mindset approach to life.
NEW PODCAST EPISODE🎧 : #HURDLEMOMENT: Essential Financial Tips For 2023 With “The Budget Mom” Kumiko Love
Money can feel a little awkward to talk about. But at the turn of a new year, it's a great time to take a step back and look at your finances. This week, I'm bringing Kumiko Love, AFC, better known to her massive social media following as "The Budget Mom," back on the show to give us her top tricks! Love talks me through her best-practice tips for better financial health, from tracking your spending and creating a budget to planning for retirement and maximizing your earning potential.
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Another (weekly) Hurdle conquered. Catch you guys next week.
For the cute puppy that came to say hi to me right after my run :)
Todays newsletter is so insightful! Thank you for this. As someone who struggles to focus on the positives in her life, because it’s easier to highlight the negative — this is something I want to continue to improve on. It’s difficult, very difficult but baby steps right? And with that; today I am grateful for (1) the opportunity to have taken a personal day from work to celebrate my bestfriend on her special day - yay to 28 years younger! and (2) my body’s ability to move during this mornings F45 workout.