Who Made Your Shirt? - A Gratitude Practice for Imperfect People
Gratitude has sometimes been described as the "social glue" that holds together relationships or the backbone of society. It is something we instinctively recognize, though it can be difficult to define. Gratitude has been called a virtue, an emotion, and a behaviour. However we define it, gratitude is a powerful force that has meaningful benefits for both those who feel or display it and those to whom it is shown.
Health Benefits of Gratitude
The act of feeling grateful—of being thankful and appreciative—has a positive effect on mental health. Research indicates that regularly practicing gratitude can reduce symptoms of depression and anxiety. When we focus on what we are thankful for, we shift our attention away from negative thoughts and emotions, which can be major contributors to mental health issues. Gratitude reframes our perspective, helping us focus on the positive even in challenging situations, boosting our resilience, and helping us in coping with stress and adversity. This mindset of appreciation allows us to recognize our own achievements and talents, boosting our self-esteem and sense of contentment.
Gratitude also has tangible benefits for physical health. Studies have shown that people who practice gratitude regularly tend to experience fewer aches and pains and report feeling healthier than those who do not. Gratitude is linked to better sleep quality, likely because it helps calm the mind and reduce stress before bedtime.
So, with all the benefits of gratitude, it’s no surprise that many people are proponents of developing a gratitude practice. This often includes setting aside time for journaling, meditation, or prayer. And this is where the wheels tend to come off for many of us! Perhaps we are hesitant to write anything in that pristine notebook, or are afraid that we will write the wrong thing. Perhaps we have difficulty carving out time for ourselves to meditate amidst the responsibilities of the day. Sometimes those beautiful social media images meant to inspire us actually impede us with their perfection. There are no baskets of laundry or dirty dishes in the background, no crying children or endless to-do lists. The pressure to create a picture-perfect gratitude practice can feel overwhelming, leaving us feeling inadequate rather than uplifted.
A Practice for the Rest of Us
The good news for us mere mortals—the busy, the distracted, and the overwhelmed—is that there is a much easier way to sprinkle some gratitude into your day. Gratitude doesn't need to be flawless or time-consuming, and you don’t even have to fold the laundry first!
This is a practice I started when my children were little. I honestly don’t remember where the idea came from, but it is something that has stuck with me over the years. And like many habits, it ebbs and flows. Give yourself permission to be wildly imperfect with this, to practice it passionately for a week or two, and then to forget about it for months! It cannot be practiced perfectly anyway, so be easy in your imperfection.
So, what is this practice? Simply this:
Who made your shirt?
There are countless people, many of whom we will never meet, who in some way, large or small, have benefited our lives. As you put your clothes on in the morning, think about the human beings who made them, and offer them a kind thought, a mental thank you for their labours.
As you make your coffee or breakfast, offer thanks to the people involved in creating it. The farmers, the factory workers, the truck drivers, the grocery store employees who stocked the shelves - all of them played a role in bringing that cup of coffee or bowl of cereal to your hands. Take a moment to appreciate their efforts, and acknowledge the chain of hands that contributed to your morning routine.
As you move through your day, consider the people who have worked to make it a little better, and offer them gratitude. There are limitless opportunities to give thanks, countless brief connections with unknown people from all over the world. We will never get to them all, so don’t worry about missing any. Instead, focus on the ones that come to mind naturally. The practice of gratitude isn't about completeness or perfection; it's about intentionally cultivating a mindset of appreciation for the small, often unnoticed contributions that make our lives easier, more enjoyable, and more connected.
As you build gratitude into your daily routine, you might feel moved to express gratitude for the natural world around you. The air you breathe, the sunlight that warms your skin, the trees that offer shade, and the rain that nourishes the earth—all of the gifts of nature that sustain and enrich our lives. If you’re outside, notice the beauty of a flower, the sound of birds singing, or the rustling of leaves in the wind, and give thanks.
What’s the Point?
Some may argue that all these people will remain oblivious to our gratitude, that our mental “thank yous” will have no effect on them. The sun will shine and flowers will bloom without our gratitude. Perhaps this is true, but the real impact of this practice lies in how it transforms us. When we root ourselves in gratitude, we shift our focus from what we lack to what we have, we nurture a sense of contentment and connectedness. This simple act of mindful gratitude can deepen our empathy, increase our sense of belonging, and enhance our overall well-being. So, even if no one else ever knows about your silent “thank yous,” they are far from meaningless—they are a powerful tool for your own personal growth and inner peace.
However imperfectly we practice gratitude, it reminds us that we are part of a larger world. Sprinkling small moments of gratitude into our daily lives doesn’t have to be complicated or time-consuming. When we take a moment here and there to appreciate the people and things that enrich our lives, we strengthen our connection to the world around us, as well as our own physical and mental health. Gratitude cultivates compassion and respect for other people as well as the natural world, and creates a ripple of kindness in the world. And who knows, maybe the sun does shine a little brighter for us!
Rebecca
PS - Want to find out more about ways to improve your mental health? Check out these articles next.
Glimmers: Illuminating the Path to Positive Mental Health