The document outlines seven exercises to cultivate thankfulness. Exercise 1 has the reader reflect on what they are proud of accomplishing that week. Exercise 2 encourages telling people what you appreciate about them. Exercise 3 suggests making a thank you box to write notes of gratitude. Exercise 4 is writing thank you notes on place cards for dinner guests. Exercise 5 proposes writing a thank you letter to someone never properly thanked. Exercise 6 asks identifying the top 10 people responsible for your success and thanking them. Exercise 7 recommends taking a thought walk focusing on appreciated sounds and sights.

1. Thankfulness
exercises

2. Exercise # 1
What do you feel proud of
having done this week?

3. At the end of the week, for example on Sunday morning, ask yourself
this question: “What do I feel proud of having done this
week?” Say thank you to yourself for having done that.
Adapted from
https://hbr.org/2012/01/why-appreciation-matters-so-mu

4. Exercise # 2
What do you appreciate
about people in your life?

5. Tell people in your life what you appreciate about them.
https://youtu.be/JMd1CcGZYwU

6. Exercise # 3
A thank you box for your household

7. https://www.psychologytoday.com/blog/understand-other-people/201209/nothing-be-thankful
Make a thank you box for your household and put a note in
it once a week.
On the note, write something that you are thankful for in life.
On Sunday morning, everyone reads the notes for each other.

8. Exercise # 4
Write a thank you note to a guest

9. When you have friends over for a meal, try this: On the back of
each place card, write what you would like to thank the person for.
Not only does it teach thankfulness, it will make your guests feel
special.
https://www.kidnurse.org/6-fun-activities-teach-thankfulness-thanksgiving/

10. Exercise # 5
To whom will you write
a thank you letter?

11. http://greatergood.berkeley.edu/topic/gratitude/definition#how_to_cultivate
Write a thank you letter to a person you have never really
thanked. A gratitude letter provides a strong and long-lasting
happiness boost, especially when it is delivered in person.

12. Exercise # 6
Which 10 people will you thank
for success with your life?

13. Question # 1
As you see it, which 10 people are most responsible for who you are today
– including for the success you have in life?
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Adapted from
https://www.linkedin.com/pulse/what-i-learned-from-near-death-experience-marshall-goldsmith

14. Question # 2
When and how will you thank these 10 people for what they
have done for you?
Adapted from
https://www.linkedin.com/pulse/what-i-learned-from-near-death-experience-marshall-goldsmith

15. Question # 3
What value / values do these 10 people have in common?

16. Exercise # 7
Take a thought walk and focus
your mind on what you appreciate

17. https://www.ft.com/content/31c3e5bc-b660-11e6-961e-a1acd97f622d
Take a thought walk and focus your mind on what
you appreciate, for example sounds of birds and/or water.

18. Sources of inspiration
http://www.edutopia.org/discussion/thank-you-teachers-whove-made-difference-our-lives
https://www.ft.com/content/31c3e5bc-b660-11e6-961e-a1acd97f622d
http://greatergood.berkeley.edu/topic/gratitude/definition#how_to_cultivate
https://hbr.org/2012/01/why-appreciation-matters-so-mu
https://www.kidnurse.org/6-fun-activities-teach-thankfulness-thanksgiving/
https://www.linkedin.com/pulse/what-i-learned-from-near-death-experience-marshall-goldsmith
https://www.psychologytoday.com/blog/understand-other-people/201209/nothing-be-thankful
https://youtu.be/JMd1CcGZYwU