Gratitude Practice

Purpose / Reason
List 3 things you are genuinely grateful for each day. Shifts focus to abundance.

How to Apply

1. List 5 values you want to express this month (one word each).
2. Pick one 10‑minute value action to do today.
3. Schedule one value action daily for the next 7 days.
4. Review: Which actions actually reduced shame or built respect? Keep those.

How & Why It Works

• Values‑aligned actions build self‑respect and identity coherence (ACT), shrinking shame’s grip.

Results & Goals

• Immediate (0–72h): Reduced shame spikes; clearer next steps; a small self‑kind action completed.
• Short‑term (1–4 weeks): Fewer rumination loops; more honest connection; boundaries that protect energy; evidence of values‑aligned actions.
• Medium‑term (1–3 months): Lower baseline self‑criticism; stable habits that express identity; greater resilience when mistakes happen.

Citations / References

• Kristin Neff — Self‑Compassion Research & Practices
• Paul Gilbert — Compassion‑Focused Therapy (CFT)
• Brené Brown — Shame & Vulnerability (TED Talk & research)
• APA — Shame & Guilt Overview
• Beck Institute — What is CBT?
• ACBS — Acceptance & Commitment Therapy (ACT)
• Linehan Institute — DBT Skills