1. Create a thankful tree—write what you are thankful for on decorative paper and hang from the tree. (via simply vintage girl)

2. Create an advent style gratitude board. (via jellybean junkyard)

3. Begin a yearly gratitude scrapbook filled with 365 things. (via I love it all)

4. Create a gratitude poster. (via becky higgins)

5. Begin a 30 day gratitude challenge. (via crystal wilkerson)

6. Create a gratitude paper quilt. (via let’s explore)

7. Create a perpetual gratitude calendar. (via design sponge)

8. Create a gratitude garland. (via gypsy girl’s guide)

9. Create a gratitude jar. (via young house love)

10. Begin a 30 day instagram photo gratitude challenge. (via positively present)

image: rifle paper co.

Related posts:

1. Pen & Paper: Focusing on Gratitude
2. How to Embrace an Attitude of Gratitude: 16 Quotes to Help You Refocus on the Positive
3. On Support and Gratitude

WIth Thanksgiving just around the corner for those of us in the United States, it is a great time to either start a gratitude journal or to create a journal spread focused on what you are thankful for.

I have created a template (PDF) for you to download and print, which you can journal directly on (I cut mine out and will paste it into my journal).  You can use it one time, or weekly, or even daily. It is a great exercise to start doing on a regular basis.

I recommend listing out at least 5 things you are thank for, this is a common practice and when done daily it becomes a gratitude journal which is a wonderful way to keep yourself grounded in the everyday things that make you happy.

For this exercise, let’s take it a step further – for every item you list, take a moment and reflect upon it, then write a sentence or two about why you are adding it to your thankful list.

Below, You can see the various stages of my thankful spread:

I decided to record what I am thankful for now, this year, 2011. I added a recent photo of myself and the year. Next, I wrote around them the things I am currently thankful for.

I know it is hard for some to come up with things to list, a lot of times one may think it is too little or silly to record. That is not true! Try not to over think it, and reflect on things you are thankful for no matter how large or small – because both large and small are easily taken for granted, and this prompt will help you to appreciate them more.

I hit some of the big ticket items on my spread – family, friendships, home & shelter, health, and love – but there are plenty of small things that I am thankful for as well, that I could have added, such as…

… my local grocery store starting to carry my favourite hot chocolate.

… borderline warm weather so I can wear flip flops just a few more days until I have to start covering my toes to keep them warm.

… the way my puppy sighs her contentment when I snuggle her close.

… my parents safe journey home after a wonderful visit.

What are you thankful for this year? Today? This month?

Related posts:

1. 10 Simple Gratitude Projects
2. Pen & Paper: A Creative Journaling Exercise for the New Year
3. Pen & Paper: My Cup of Tea

Inspiration and relaxation methods are not one-size-fits-all. Interestingly, we are inundated with so many new self-help techniques that it has become increasingly difficult to apply them in our everyday life .

Like most individuals, I need reminders to incorporate time for rejuvenation into my life. One such reminder is something I began playing with in college: the personal relaxation menu. A personal relaxation menu evolves with time and practice, but always aims to provide relaxation techniques that work for you in different circumstances. Although it’s a simple tool, it takes time to create this menu since it’s tailored for you, by you. I will guide you through the process of creating a personal relaxation menu over the course of four posts.

If you’re just starting our series, jump in here or start at Part 1 followed by Part 2. Then, meet up with us here when you’re ready!

Overview of Our Journey:

• Part 1: An Inspirational Scavenger Hunt. [Collect]
• Part 2: Time and Energy are not equal. Play matchmaker. [Divide]
• Part 3: Set-up blind relaxation dates. [Collect + Divide]
• Part 4: Connect the dots. Put the relaxation puzzle pieces together. [Conquer]

Part 3: Set-up blind relaxation dates. [Collect + Divide]

In Part 1, you learned how to create your own inspirational scavenger hunt. Through this activity, you are able to increase your personal awareness of what makes you happy and what boosts your energy (Yay for serenity triggers!). Then, in Part 2, we put intention into the mix and examined how our energy fluctuates in relation to time.

Now, there’s the fun part! You get to set up blind relaxation dates. First, make a list of your most eligible bachelors/bachelorettes (i.e., energy boosters). Then, choose your top five energy boosters/relaxation techniques. These are your blind dates!

Ready to mingle now? For each of the five relaxation boosters, schedule two 5-minute blind dates (one 5-minute date at a time when you typically have peak energy and the other 5-minute date at a time when you typically have low energy). Don’t worry about the days; only think about the time. Set up your relaxation dates using the download created by your personal relaxation matchmaker (moi!).

After your blind dates, note how you feel (you can do this on your date cards).

What relaxation techniques work best at your peak energy times? For example, during your peak energy time, you may notice that a calming technique provides the greatest benefit (ex. deep breathing, listening to soothing music, doing a few yoga poses, journaling). It may allow you to reconnect with your self and become more focused.

Also notice what relaxation techniques work best at your low-energy times.

When your energy level is low, you may gain the most from a technique that gives you a surge of adrenaline (ex. jumping jacks, listening to up-beat music, calling a friend). Experiment with these different techniques until you find a natural rhythm. Then you’ll know what works best for you and when.

The options are truly endless, so enjoy the process of personalizing your own relaxation menu!

In the final component of this mini-workshop series (part 4), we will pull together all the different puzzle pieces, connect the dots, and organize a personal relaxation menu. Look for part 4 in early November – subscribe to be notified when it’s published!

. . .

join the conversation: share your relaxation secrets in the comments below!

(official wedding countdown: 17 days – o h m y g o s h . . . y i k e s t h a t i s s c a r y)

image: sarah jane studios

Related posts:

1. How to Create a Personal Relaxation Menu: Part 2
2. How to Create a Personal Relaxation Menu: Part 1
3. Do you adore dates?

Amanda Oaks and Jenn Gibson created Kind Over Matter to focus on kind acts, inspirational art, and kind projects. When I need a quick inspirational fix, this is my go to blog! If you’re creating your own “50 Ways to Add Joy to Your Day” List, I suggest a visit!

All images are free downloads/projects from Kind Over Matter.

Related posts:

1. For Your Inspiration: A Gift from Kind Over Matter and Spring
2. The Manifesto of Kindness
3. Tuesday Treasures: Oh Ten!

It’s pretty gloomy in New England this time of year. It feels like darkness has completely overpowered natural sunshine. While I could dwell on the negative aspects of winter, I am shifting my mindset this season. Everyday, I have committed to doing at least one thing that brings me joy. In order for this to actually work, I created a little list to reference when it’s time for my daily dose of joy. It’s simple, fun, and has a tremendous influence on my general wellbeing.

This little list of 50 items includes some of my personal “joy” favorites. EnJOY!

1. Smile.

2. Write a thank-you note to yourself (on your best stationery, of course).

3. Venture outside for a five-minute walk.

4. Indulge in a delicious piece of chocolate (or hot chocolate with lots of marshmallows!).

5. Find a piece of jewelry you haven’t worn in awhile – feels just like vintage shopping!

6. Pick fresh flowers or send yourself a little bouquet of favorite flowers.

7.  Laugh – Visit a funny blog, watch a movie, or spend time with someone who makes you laugh.

8. Find serenity at a favorite local spot (ex. a park, a lake, a coffee shop, a little nook in your house or office).

9. Take one action towards a goal or dream.

10. Hit the pause button and spend five-minutes alone – allow your mind to become quiet.

11. Bake a favorite treat with a family member or friend — or bake alone and surprise someone special with yummy treats.

12. Discover an uplifting and fun song – something new.

13. Slow down and enjoy a long brunch.

14. Try a new fitness class.

15. Indulge in watching tv or reading a magazine – guilt free!

16. Declare a vacation day – write it BIG on your calendar so you get to anticipate this upcoming personal time (a vacation day can fall on the weekend).

17. Do a good deed — help someone else find joy.

18. Treat yourself to a favorite cup of coffee or tea – enjoy the flavors and activate your senses.

19. Be goofy! Dance around your room to your favorite music.

20. Explore the inspirational and joyful blog, Kind Over Matter.

21. Draw for fun.

22. Get rid of two items in your physical environment that make you feel negative.

23. Bite into a piece of fresh fruit.

24. Wear a color that makes you feel confident and joyful!

25. Write down three things that you are grateful for.

26. Call a supportive friend – or reconnect with someone you haven’t spoken to in awhile.

27. Watch the sunset from a beautiful location.

28. Discover something new.

29. Start a book that you’ve been meaning to read.

30. Begin a fun DIY project.

31. Frame a photo of a favorite memory.

32. Take five deep breaths and stretch.

33. Browse books at your local book store (may I suggest one book in particular, Perseverance).

34. Interview yourself (sounds foolish, but can be oh so fun!).

35. Try a new recipe.

36. Learn something new (ex. a new hobby or craft).

37. Redesign (use what you already own to redesign your space) an area of your office or home.

38. Write a thoughtful comment on a personal blog you read (comments mean the world to me – hint hint!).

39. Create a list of 10 things you love about your significant other – surprise him/her with the list.

40. Look on the bright side.

41. Take a short, relaxing nap. Wake up rejuvenated.

42. Ask for support from those you trust with a problem – solving a problem definitely adds joy to the day.

43. Disconnect for lunch – close your door, turn off the computer and blackberry, and simply enjoy a peaceful lunch break.

44. Search for a hidden treasure on Ebay or Etsy.

45. Write a hope note and leave it for someone to find.

46. Connect with your fellow tweeters. Send a tweet with a joyful message.

47. Donate one item (or your time) to a local charity.

48. Create a collage (or browse the outstanding galleries) on Polyvore.

49. Create a list of 10 things that make you happy – your own personal “joy” list.

50. Make a commitment to do at least one thing per day that adds joy to your life.

Related posts:

1. 34 Ways to Enjoy the Winter Days
2. 8 Ways to Steal “Me” Time
3. 30 Ways to De-Stress Now