Courtney E. Ackerman - My Pocket Gratitude Anytime Exercises for Awareness, Appreciation, and Joy

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First Adams Media trade paperback edition November 2019

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Cover design by Frank Rivera

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Library of Congress Cataloging-in-Publication Data

Names: Ackerman, Courtney E., author.

Title: My pocket gratitude / Courtney E. Ackerman, author of My Pocket Positivity.

Description: Avon, Massachusetts: Adams Media, 2019.

Series: My pocket.

Identifiers: LCCN 2019015816 | ISBN 9781507211014 (pb) | ISBN 9781507211021 (ebook)

Subjects: LCSH: Self-actualization (Psychology) | Motivation (Psychology) | Happiness. | BISAC: SELF-HELP / Personal Growth / Happiness. | SELF-HELP / Motivational & Inspirational.

Classification: LCC BF637.S4 A3445 2019 | DDC 179/.9--dc23

LC record available at https://lccn.loc.gov/2019015816

ISBN 978-1-5072-1101-4

ISBN 978-1-5072-1102-1 (ebook)

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Simon & Schuster, Inc., was aware of a trademark claim, the designations have been printed with initial capital letters.

The information in this book should not be used for diagnosing or treating any health problem. Not all diet and exercise plans suit everyone. You should always consult a trained medical professional before starting a diet, taking any form of medication, or embarking on any fitness or weight training program. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

• Do you want to learn how to maximize your happiness?
• Are you looking for ways to be appreciative of what you have?
• Do you want to improve your mental health and your self-esteem, and bring more good things into your life?

If you answered yes to any of these questions, you picked the right book!

My Pocket Gratitude gives you 150 exercises you can do at home, at work, or on the go to help you see all the good around you, notice the little things, stay open to the positive, and adopt a more grateful perspective. It is an excellent resource whether you have never practiced gratitude exercises as a regular part of your day or if you are an experienced practitioner who needs a few new ideas.

This helpful guide will provide you with quick but powerful exercises that you can incorporate into your daily life to cultivate a greater sense of gratitude for:

• Yourself
• Your body
• Others
• Your past and your present
• Your surroundings
• Some of the most difficult situations in life

As you delve into these exercises, keep in mind that they dont follow a strict order. If you feel drawn to one topic in particular, skip straight to it. The rest will be here waiting for you whenever you are ready.

If you put in just a little bit of time and effort, youll find that practicing gratitude will not only make you more grateful; it will also make you happier and even healthier. Flip to any page in this book if you need a dose of gratitude, and youll find a quick and simple way to get it!

In this chapter, you will learn twenty-five different ways to enhance your gratitude for yourself. Increasing your self-gratitude is one of the most important goals you can set and is one of the most impactful ways to channel your time and energy. These exercises will walk you through several ways to target your gratitude for yourself, including focusing on your strengths, practicing gratitude-focused mindfulness, treating yourself with love and understanding, and reminding yourself of the good things you have done. Spend just a few minutes a day practicing these exercises, and you will see what a difference they can make to your self-love and self-gratitude.

Its funny that the person we so often forget to thank is the person we should be showing constant gratitude to: ourselves! Its important to remember to show yourself some gratitude, as that self-gratitude is what forms the foundation for the more all-encompassing gratitude that can be such a life-changing force.

If the idea of saying thank you to yourself sounds strange, try this: Imagine there is someone who caters to your every need. He or she pays your bills, picks up your groceries, runs your errands, makes your meals, washes your dishes, does your laundry, and cleans your home. Would you say thank you to this person for taking care of these tasks and chores for you? If it seems obvious to say thank you to someone else, then it should also be obvious to thank yourself for taking care of the same things!

Follow these steps to give yourself some sincere thanks:

1. Think of all the things you do that are necessary parts of life but that you dont particularly enjoy (e.g., the mundane activities listed previously).
2. Consider the time and effort that goes into completing these tasks.
3. Say thank you to yourself and extend your sincere gratitude to yourself for doing all of these unpleasant things.

One of the best ways to feel more self-gratitude is to focus on some of the best things about yourselfin other words, your strengths. After all, its hard to appreciate something if youre constantly thinking about whats wrong with it!

The same goes for appreciating yourself: The more you focus on the good things about yourself, the easier it will be to feel grateful for who you are instead of feeling down about who youre not.

To focus on your strengths, try these steps:

1. When you start comparing yourself to others, feeling low about a mistake you made, or feeling down about not measuring up to some arbitrary standard, pause.
2. Ask yourself, What is one of my strengths? or What is one of the best things about myself? Take a minute to think about a strength or your favorite aspect of yourself, like being highly organized or good at relating to others.