Appreciation
Relating to others and to the world with a basic sense of appreciation, gratitude, and joy.
Micro-VCoL Exercises
Below are three exercises for developing appreciation. Choose one to focus on for at least a week before trying another.
Exercise 1: The Gratitude Notice
Cultivate the habit of noticing things worthy of appreciation in your everyday work environment.
Practice throughout the day, particularly in moments that feel routine or challenging. Look for things to appreciate in colleagues, in your work environment, in small kindnesses.
Two or three times during the day, pause and notice something you appreciate that you might otherwise take for granted. Silently acknowledge: "I appreciate..." Hold the feeling for a few seconds.
What did you notice to appreciate today that you normally overlook? Did the practice of appreciation affect your mood or outlook?
Exercise 2: The Appreciation Expression
Express appreciation to others in specific and genuine ways, strengthening relationships and recognising contributions.
Practice whenever you notice a colleague doing something well, helping you, or contributing to the team. Look for small acts, not just major achievements.
When you notice something a colleague has done well, pause and express appreciation specifically. Rather than vague praise like "good job," be specific: "I appreciated how you explained that complex issue clearly."
How did it feel to express appreciation? How did the other person respond? Did you notice more things to appreciate when you were looking for them?
Exercise 3: The Difficulty Gift
Practice finding something to appreciate even in difficult situations or challenging interactions.
Practice when things go wrong, when you face obstacles, or when dealing with difficult people or situations.
When facing difficulty, pause and ask: "What might I appreciate here, even so?" Look for: what you might learn, the growth opportunity, the hidden gift in the challenge.
Were you able to find appreciation in difficult situations today? Did it change how you experienced the difficulty? Is there a risk of using appreciation to bypass legitimate grievances?