Choosing Gratefulness

Some years ago, while searching for inspiration for a talk, the phrase “I choose gratefulness” came to mind. Delving deeper into this idea, I explored quotes and scientific research on gratitude and came across an article that outlined the four dimensions of gratitude: intensity, frequency, density, and span. This discovery was exactly what I needed for my talk.

The article described these dimensions in detail. Intensity relates to the depth of our grateful feelings, from a mild sense of appreciation to overwhelming emotion. Frequency refers to how often we feel gratitude, prompting us to ask, "How regularly do you feel thankful?" Density considers the number of different things we can be grateful for at one time. Finally, span encourages us to be grateful for a wide range of experiences, not just the positive ones.

With these insights, my gratitude practice became more meaningful. I expanded my list of things to be grateful for and found new ways to appreciate them. One immediate effect was that I began to reflect more deeply on acts of kindness shown to me. Rather than just saying “thank you,” I would take a moment to consider what effort the giver made to do something kind for me—perhaps spending money they had earmarked for something else or taking extra time to write a heartfelt note. This increased the density of my gratitude and had a noticeable impact on my daily life.

In the years since, I have continued to reflect on these four dimensions of gratitude and how to incorporate them into my daily routines. This reflection has also prompted me to consider how gratitude intersects with cultural perspectives, the dangers of toxic positivity, and how socioeconomic factors influence our capacity for gratitude. However, one pressing question remains: How might choosing gratefulness serve as a form of resistance against a culture of consumerism, entitlement, or negativity?