A Checklist for Growing in Gratitude

"How might we measure our ability to grow in gratitude? The capacities needed for gratitude offer us a guide. Simply go through the following questions and assess your motivation (how deeply you desire) to respond positively to each.

"Positive Emotions: Which people, thoughts, and events contribute most to my enjoyment of life?

"Empathy: When interacting with others, what priority do I give to understanding them and responding to them with compassion?

"Identity: Do I like the challenge of getting to know myself better and discovering new things about myself?

"Memory: How enthused am I with making a conscious effort to remember the good things that have happened to me?

"Consciousness: Am I willing to make the resolve on a daily basis to remember things in my life that I am grateful for?

"Life Perspective: Do I desire to grow in the ability to recognize that the frailty of life calls me to admit that many things in my life could have been otherwise and to be grateful for who I am and what I have, no matter how much or how little it might be?

"Conscience: Do I desire to make my good life better? Accordingly, will I do whatever I need to in order to foster a life of integrity?

"Humility: In the years ahead, do I wish to live humbly? Am I comfortable with knowing that my life is significant, while at the same time knowing how much I rely on others and have to learn from them?

"Redemption: Do I believe that the pains and struggles in my life can also be opportunities for growth in, and insight about, myself?

"Solitude: Am I committed to finding time to reflect on the gratitude I have?

"To the degree to which we respond affirmatively to these questions and engage them with willing enthusiasm in the years ahead, to that degree we will grow in gratitude."