Gratitude Letters: Skills to Practice

Gratitude doesn't always come naturally, but it's a skill that can be developed, especially beneficial for individuals with ADHD. For those facing ADHD, gratitude practices can be a vital tool in managing symptoms, given the tendency towards rumination and focusing on negative experiences. Practicing gratitude, such as through journaling or writing letters, allows for a positive shift in mindset, moving away from the negativity that often surrounds living in a neurotypical world where criticism and discrimination are frequent.

Studies have shown that gratitude letters can not only decrease depression for the letter writer for up to three months but also enhance well-being and happiness for both the sender and recipient. This effect is particularly important for ADHD individuals, who may experience an intensified impact from such positive interventions.

Crafting a Gratitude Letter

Martin Seligman, a pioneer of positive psychology, offers guidance that's especially relevant for those with ADHD:

1. Write the letter on a single page and consider laminating it for a personal touch.
2. Take your time to write the letter, even up to a month, reflecting deeply on the positive influence someone has had on your life. This process can help counteract the ADHD inclination towards negative thinking.
3. Schedule a surprise meeting to share this letter, creating a moment of connection and appreciation. Alternatively, in times of social distancing, this could be done virtually for a meaningful interaction.

Gratitude Letters Without the Visit

Not everyone is comfortable with direct expressions of gratitude. Writing a letter without the intention of sending it, or choosing to send it in a more conventional way, still offers significant benefits. This can be a series of letters to various people who've impacted your life or a single letter to test the waters of this practice. For someone with ADHD, this activity provides a structured way to articulate thanks and appreciation, which can be therapeutic and uplifting.

Why Gratitude Letter Writing?

Translating gratitude into written form has a more profound impact than merely thinking thankful thoughts. For individuals with ADHD, who may struggle with organizing thoughts and controlling focus, writing provides a tangible way to solidify feelings of gratitude, significantly affecting mental health and emotional well-being.

What the Research Says

While a 2020 meta-analysis suggests that the effects of gratitude interventions on depression are modest, it's clear that fostering a grateful disposition leads to higher happiness and adjustment levels. For women with ADHD, who navigate the added complexities of criticism and misunderstanding, gratitude practices can be  a in a sometimes challenging landscape. Engaging in gratitude can counterbalance the negative biases that ADHD individuals often experience, encouraging a more positive outlook on life.