How to be more grateful: 7 ways to practice gratitude daily
Explore the meaning of being grateful vs being thankful, and the effects of a daily gratitude practice. Plus, how to be grateful and 7 examples of gratitude.
When we’re caught up in our daily routines and challenges, it's easy to lose sight of the things that truly matter. Many of us tend to focus on what we don't have or what could be better, overlooking the abundance and goodness that already exist in our lives. Fortunately, gratitude can help bring an intentional approach to life, helping us recognize and appreciate the value of what we have and the world around us.
Grateful vs thankful: what’s the difference?
Being thankful is often our immediate, spontaneous reaction to receiving something such as a gift, a compliment, or a favor. For example, when someone holds the door open for you, your automatic response is to thank them. Thankfulness is tied to specific instances and is usually directed at another person or the situation.
However, feeling grateful or expressing gratitude is a deeper state of appreciation that's not limited to when things go our way or when we receive something tangible. Gratitude is an enduring sense of thankfulness, an acknowledgment of the value and richness present in our lives, often regardless of external circumstances. It's about recognizing the good that exists all around us and within our experiences, even in everyday events we might otherwise overlook.
Being grateful can mean appreciating the roof over your head or the beauty of a sunset. It's finding joy and contentment in what we have and where we are in life, rather than focusing on what's missing or what we wish were different. Cultivating gratitude can transform our perspective, leading to a more fulfilled and contented life. When we regularly acknowledge and appreciate the good, our focus can move from scarcity and negative emotions to abundance and appreciation. This shift can improve our resilience, mental health and emotional wellbeing, enhance our relationships, and even benefit our physical health.
How to actually be more grateful: 7 tips to practice gratitude
Gratitude can be cultivated through intentional actions. With simple practices in your daily routine, you can cultivate a genuine sense of gratitude, enhancing your emotional wellbeing and transforming your outlook on life.
1. Start a gratitude journal
Create a daily habit of writing down things you're grateful for. These might be simple parts of your everyday life, like a cup of coffee in the morning, a kind message from a friend, or a beautiful view from your window. Writing can help solidify these positive thoughts, making them more impactful.
💙 Explore Calm’s Daily Gratitude Journal to practice regularly sharing a few small things from your day you’re grateful for.
2. Become more present
Engage fully with the present moment. When you're truly in the here and now, you're more likely to notice and appreciate the beauty and goodness around you. Whether you're eating, walking, or talking with someone, pay attention to the little things and savor the experience.
💙 Check out Calm’s Mindful Walking meditation to engage in mindful movement and become present with the world around you.
3. Practice gratitude meditation
Dedicate time to meditate with a focus on gratitude. Reflect on the things you're thankful for, big or small. This can help you connect with a sense of appreciation on a deeper level, influencing your overall perspective and life satisfaction.
💙 Practice gratitude to generate positive feelings in this short Gratitude for the Day meditation.
4. Focus on the small things
It's easy to take the small pleasures of life for granted. Make a conscious effort to acknowledge and appreciate the warmth of sunlight, a comfortable bed, or a smile from a stranger—they can all be sources of joy if we allow ourselves to recognize them.
💙 Learn how to let appreciation flourish for all the little things in your life during the 7 Days of Gratitude series.
5. Set a time of the day to reflect
Choose a specific time each day to pause and think about what you're grateful for. Moments of gratitude can be in the morning, during your lunch break, or before bed. This routine can help embed gratitude into your daily life.
💙 Sometimes the best time to practice gratitude is right before bed. Try adding Jay Shetty’s Gratitude Body Scan for Sleep to your nightly routine.
6. Share your gratitude with others
Expressing gratitude can amplify its effects. Share what you're thankful for with friends or family, or show your appreciation through a note, message, or kind gesture. This can boost your attitude of gratitude, and can also brighten someone else's day.
💙 Explore why it’s never too late to share your gratitude with others during this Daily Jay session on Retroactive Gratitude.
7. Pay attention to your language
The words we use shape our perception. Use language that reflects gratitude and positivity. For instance, instead of saying, "I have to go to work," try, "I get to go to work and contribute my skills." Such subtle shifts can change your mindset toward more positive emotions.
💙 Learn more tips on expressing gratitude during the Gratitude masterclass with Tamara Levitt.
4 benefits of daily gratitude on your wellbeing
The benefits of gratitude are backed by science and can enhance your health and wellbeing.
Strengthens the immune system: Gratitude is linked to better physical health, which may lead to a stronger immune response.
Boosts an overall positive mindset: Regularly practicing gratitude can elevate your mood, self-esteem, and outlook on life.
Highlights small things that may go unnoticed: Gratitude can encourage you to appreciate the simple pleasures of your daily life.
Helps you shift your perspective: Gratitude can transform your viewpoint, enabling you to see challenges as opportunities and helping build resilience.
Gratitude examples to start your journey
With a few prompts, you can build a daily gratitude practice that helps you see the abundance in your life. Practicing gratitude can transform your perspective, leading to a more joyful, appreciative, and fulfilling experience.
Appreciate your health
Think about the functioning of your body, from the rhythm of your heartbeat to the breath in your lungs. Being grateful for your physical health can increase your awareness of your body's capabilities and resilience, encouraging a more positive relationship with your physical self. If you are struggling with a chronic illness, this sometimes can be challenging, but even focusing on one small thing that your body does for you can help you gain a different perspective.
Savor your daily meals
Focus on the food you eat each day, appreciating the flavors and nutrition it provides, the care of preparing it, and the resources that produced it. Expressing gratitude for your meals can enhance your enjoyment.
Express gratitude for your friendships
Think about the friends who support you, make you laugh, and offer a listening ear. Acknowledging the value of these relationships can deepen your connections and give you a greater sense of community and belonging.
Reflect on your pets’ role in your life
If you have pets, notice the joy and comfort they bring to your life. Gratitude for their companionship can enhance the bond you share and heighten the joy you derive from them.
Admire the nature around you
Appreciate the natural world around you, whether it's the warmth of the sun, the beauty of a tree, or the sound of birds. Recognizing nature's gifts can help you build a sense of peace and connection to the world around you.
Appreciate the comforts of your home
Reflect on how your home provides comfort, safety, and shelter. Being grateful for these basic yet essential elements can cultivate a sense of contentment and security.
Take note of your personal growth
Acknowledge your experiences, challenges, and the lessons you've learned. Gratitude for your journey and personal development can help enhance your self-awareness and motivate continued growth and learning.
How to be grateful FAQs
How do you train yourself to be grateful?
Training yourself to be grateful involves developing habits that shift your focus from what's lacking to what's abundant in your life.
Maintain a gratitude journal: Regularly write down things you're thankful for. This could be as simple as a kind gesture from a stranger or as significant as support from a loved one.
Express gratitude to others: Make it a habit to say thank you and show appreciation to people around you, acknowledging their positive impact on your life.
Mindfulness and reflection: Set aside time to reflect on your day or week, focusing on the things you're grateful for.
Gratitude reminders: Place reminders in your environment to help you pause and think of something you appreciate, and to help you incorporate gratitude into your daily routine.
Why do I struggle to be grateful?
Struggling to feel grateful is common and can stem from various factors.
Negative bias: Humans have a natural tendency to focus on negative experiences, which is likely a survival mechanism that can overshadow positive aspects of life.
Challenging circumstances: During tough times, focusing on the positive can be difficult, as immediate problems demand our attention.
Lack of practice: Like any skill, gratitude requires practice. Without regular acknowledgment of what's positive, it's easy to overlook things to be grateful for.
Comparison with others: Comparing your life to others' can lead to feelings of inadequacy or resentment, which can hinder gratitude.
How can I appear more grateful?
To appear more grateful, it's essential to express your appreciation genuinely and consistently.
Verbalize appreciation: Regularly express thanks and acknowledge others' contributions or kindness.
Show thoughtfulness: Small acts of kindness or gestures that show you remember and value others' efforts can convey gratitude.
Active listening: Demonstrating attentiveness and interest in others' experiences and expressions of kindness shows that you value and appreciate them.
Reciprocate kindness: Responding to kindness with kindness shows gratitude and can encourage a positive cycle of appreciation.
What are the 4 A's of gratitude?
The four A’s of gratitude can be a helpful framework for cultivating a deeper sense of appreciation
Acknowledge: Recognize the good in your life, even in small or unexpected places.
Appreciate: Feel a sense of thankfulness for the blessings, people, and experiences in your life.
Admire: Find aspects of your life or the world around you that inspire admiration. This will enhance your sense of wonder and appreciation.
Act: Take action through expressing thanks, giving back, or helping others to help reinforce and spread the feeling of gratitude.
