How to shift from worry to appreciation: the future gratitude method

September 23, 2025

Summer has just officially given way to fall and I think we’re all hoping for an Indian summer. At least I am. 😉

The change of seasons made me pause and reflect on the past few months. I am so grateful for everything that transpired this summer.

Shift your focus

You may have heard me mention the importance of gratitude several times. Gratitude is a unique instrument to shift your focus from negative to positive, from worry and concern to appreciation. Which is a useful tool to have with all that’s going on in the world right now.

To be clear: gratitude isn’t about some forced positivity but about finding small anchors of appreciation—especially during difficult times. Because you don’t need to change your circumstances in order to feel better—as my experience and this research shows:

“In a sample of adults with neuromuscular disease, a 21-day gratitude intervention resulted in greater amounts of high energy positive moods, a greater sense of feeling connected to others, more optimistic ratings of one’s life, and better sleep duration and sleep quality, relative to a control group.”

My gratitude

I’m grateful for my trip to the US and the amazing weeklong advanced retreat from Dr Joe Dispenza. The wonderful people I met there that I’m still connected with.

For spending time with my nephew and a surprise visit to France to see the rest of the family—and that we’re all healthy. Being able to relax during time off in August so that I am fully rested and replenished for new ideas and supporting my clients. I’m grateful that my friend’s chemotherapy seems to be going well and I trust that she’s on her way back to full health. And there’s so much more that I’m thankful for. Like the special family wedding we had last summer (see picture).

What are you grateful for?

I recommend you take a moment now to think of three things that you are grateful for and allow yourself to feel that gratitude. It doesn’t matter whether it’s something big or small. It can be the sun that’s shining, the food on your plate or doing work that you enjoy.

If gratitude isn’t already part of your daily routine, then you may want to consider adding it. Because gratitude is a shortcut to happiness, feeling calmer, and reducing stress.

In addition to what you are grateful for in this moment, I invite you to think about what I call Future Gratitude.

Future Gratitude

What you focus on you attract more of. Years ago that principle inspired me to think about gratitude in advance. A Future Gratitude is something that hasn’t yet happened but that you would like to happen. And for a moment you pretend that it has already transpired and you imagine yourself being there or experiencing something.

I use this for all sorts of things. Whether it’s gratitude for the parking space right in front of the restaurant, experiencing a powerful retreat with clients or finally getting to meet that online friend. 🙂 You can also use it for bigger things like being grateful for that promotion or new job that allows you to make a real difference in the world or finding that life partner who makes your heart sing.

It’s fun to think about things that have not yet happened and be grateful for them as if they have already come to pass.

Use the powerful tool of your imagination and the knowledge that we create with our thoughts and our energy to attract new things into our life.

TIP: State your Future Gratitudes pretending they have already happened. Start by saying “I am grateful for…” I often hear people make the mistake of saying, “I will be grateful for…” Saying “I will” pushes it away from you, while “I am” pulls it closer. Can you sense the difference?

I recommend you have fun playing with Future Gratitudes. It’s quite powerful and a much better way to spend your time than worrying about things you can’t change.

This week, experiment with both present and future gratitudes. What are you grateful for today, and what future experiences are you calling in with appreciation?

And if you haven’t yet taken a moment to think about what you’d like to focus on for the remainder of the year, I highly recommend this article with five focus areas to spark some ideas. Because like I said earlier, what you focus on you attract more of.

Need support navigating your life? Iris van Ooyen is your guide to hope when life feels uncertain. In the moments when you feel lost and don’t know where to turn, Iris offers clarity, support, and a path forward. She’s the author of Radiant: How to Have All the Energy You Need to Live a Life You Love. Contact Iris to help you navigate life’s pivotal crossroads with confidence and purpose.