8 gratitude exercises to cultivate a more grateful mindset
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
A gratitude practice doesn't have to be complicated. Here are 8 easy gratitude exercises to weave into your day to help you cultivate the benefits of gratitude.
When life gets hectic, it can be all too easy to forget the little joys and the good around us. That’s where gratitude comes in.
What’s the deal with gratitude?
Gratitude isn’t just a feel-good buzzword — it’s a powerful practice that can significantly impact your mindset and wellbeing.
In fact, it’s been a subject of interest for philosophers and the world’s greatest thinkers throughout history, who recognized its value in enhancing human happiness and wellbeing.
Gratitude is more than just saying “thank you.” It’s about appreciating the goodness in our lives —big or small. Whether it’s the smell of fresh rain, a smile from a stranger, or our own comfy bed, there’s always something to be thankful for, if we look for it.
The benefits of gratitude
There are many benefits of practicing gratitude including mental, physical and emotional benefits.
Gratitude can boost mental wellbeing
Regularly practicing gratitude can improve mood and potentially reduce anxiety and depression. It’s a powerful tool for fostering resilience and supporting mental health, helping us balance out negative thought patterns.
Gratitude can support physical health
Gratitude is associated with better sleep, a stronger immune system, and lower blood pressure. One study even showed that gratitude journaling (see the tips section below) lowered inflammation in heart failure patients, potentially upping survival rates.
Gratitude often enhances relationships
Gratitude can strengthen relationships by recognizing and valuing the goodness in others, which in turn nurtures love and connection. It has even been shown to impact a child’s sense of belonging at school.
Gratitude can help boost your self-esteem
Gratitude also plays a role in how we see and value ourselves. Used regularly, it can enhance our self-esteem, allowing us to appreciate other people’s accomplishments without feeling envious.
8 gratitude exercises to practice daily
Incorporating a gratitude practice into your everyday life doesn’t have to be complicated or a huge time commitment. It’s about weaving small acts of awareness and thankfulness at regular intervals. Here are some straightforward, easy-to-implement ways to integrate gratitude seamlessly into your daily routine. I
1. Try a gratitude countdown
The Gratitude Countdown, invented by Calm’s very own Tamara Levitt and Chris Advansun, is a playful exercise where you rapidly list ten things you're grateful for. In the style of a gameshow lightning round, you count down from ten, sharing something you appreciate for each number.
Try this challenge solo or with a friend and take turns. The most powerful time to practice it is when you’re feeling negative or you’re in a cycle of complaining, as it can swiftly shift your mood and broaden your perspective.
Tamara Levitt, Head of Mindfulness at Calm, uses the gratitude countdown daily and has this advice:
“To make your countdown most effective, I recommend being specific. Rather than just listing, my dog and my home, give detail to each acknowledgement. Share not only what you’re grateful for, but how and why. For example, you might say, I’m grateful that my dog snuggled up to me this evening and made me feel loved, and I’m grateful for the view out my bedroom window, of the sunset and treetops. By being specific, we’re recalling a distinct memory or setting an actual scene in our mind’s eye, which naturally evokes an authentic feeling of gratefulness.
As I developed my gratitude toolkit, the gratitude countdown exercise quickly became a favorite for a few reasons. First, I find that by saying the words out loud, I’m able to completely focus on the feeling of gratitude—to fully embody it. Second, I love that you can do this practice anytime, anywhere. And last, by sharing the exercise with someone and hearing their countdown, the experience becomes even richer.”
💙 To learn more check out Chris’ Gratitude Sleep Story as well as Tamara’s Masterclass on Gratitude.
2. Start a gratitude journal
Grab a notebook and, each day, jot down three things you’re thankful for. They don’t have to be grandiose—it could be the warm sun on your face or how cute your kid looks when they’re sleeping. Regularly journaling what you're grateful for can make you more aware of the little joys and simple pleasures around you, which helps to boost your mood and wellbeing.
💙 Looking for a place to start? Explore Calm’s Mindfulness Journal or our Daily Gratitude Journal.
3. Write a gratitude letter
Think of someone who has significantly impacted your life, and express your appreciation in words. Detail how they helped you and the difference they made. You can choose to send it or keep it for yourself. Either way, it’s a meaningful acknowledgment of the other person and can serve to remind you of the inherent good in others.
4. Explore mindful gratitude
Take a moment each day to notice what you’re grateful for in your daily life—whether it's a quick mental note or a few minutes of a closed-eye reflection. Be present in the moment, and intentionally notice and appreciate the goodness in your everyday experiences. A great place to start is mindful eating as it’s a gentle reminder to appreciate how you’re nourishing your body each day.
💙 Need a reminder each day to practice gratitude? Try Calm’s Gratitude Check-in feature.
5. Take a gratitude walk
Head outside for a stroll, and as you start walking, intentionally notice and appreciate the world around you by using your five senses to tune into the sights, sounds, sensations, scent, and taste. It might be the chirping of birds, the rustling of leaves, or any of the small moments we often miss. A gratitude walk is like a moving meditation.
💙 For a helping hand, check out our Mindful Walking meditation.
6. Practice a gratitude meditation
Find a quiet place, close your eyes, and focus on your breath. Gradually shift your attention to things you’re grateful for, feeling the warmth each thought brings. It can be a rejuvenating and enriching practice, cultivating happiness from within.
💙 Sometimes the best time to practice gratitude is right before bed. Check out our Gratitude Body Scan for Sleep with Jay Shetty.
7. Start a gratitude jar
Write down things you are grateful for on slips of paper and drop them into a jar. Whenever you need a boost, dip into your jar and rediscover the joys you’ve experienced so far in life.
8. Express your gratitude to loved ones
Tell your friends and family what you appreciate about them and acknowledge their positive impact on your life. The is called bridging the “gratitude gap”. Expressing how you feel strengthens bonds and nurtures a loving and supportive environment, creating a shared space of appreciation and acknowledgment.
💙 You can learn more about expressing gratitude to cultivate a positive mindset with our Gratitude Toolkit.
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