10 ways to practice gratitude and the benefits
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Gratitude can improve your mental, physical, and emotional health. We explore what gratitude really is, why it helps, and how to see the benefits in your life.
Gratitude is a buzzword that gets thrown around a lot these days. From social media posts to self-help books, you’d have to be pretty removed from the world around you to have not heard someone talking about gratitude lately.
It’s true that by telling people to “just be grateful” or to “look on the bright side,” gratitude can run the risk of tipping into another form of toxic positivity. The truth is that gratitude isn’t just about seeing the world through rose-colored glasses or ignoring the suffering in the world. Instead, it holds space for both the highs and the lows of life, offering you a powerful tool for your mental and physical health. Gratitude has more nuance than it gets credit for, so let’s explore.
What actually is gratitude?
Gratitude, in its simplest form, is the act of feeling grateful for what you have. It can be directed toward people, events, circumstances, or even intangible things like good health or personal growth. It involves recognizing and acknowledging each moment that makes us realize the goodness we have around us.
According to Robert Emmons, one of the leading scientific experts on gratitude, gratitude is “an affirmation of goodness.” When we practice gratitude, we acknowledge the good things in the world and the gifts we’ve received in our lives. “This doesn’t mean that life is perfect,” Emmons says, “it doesn’t ignore complaints, burdens, and hassles. But when we look at life as a whole, gratitude encourages us to identify some amount of goodness in our life.”
It might sound a bit cheesy, but identifying this goodness has a big impact on our brains, bodies, and wellbeing. Studies show that people who practice gratitude experience more positive emotions, improve their physical health, build stronger relationships, and better deal with adversity.
What are the benefits of practicing gratitude?
Focusing on the positive and acknowledging the good can bring about meaningful changes in our daily lives. From boosting our mood and resilience to improving our relationships and physical health, gratitude can improve our overall wellbeing and quality of life.
By incorporating gratitude into our daily routines, we can foster a more positive, balanced, and fulfilling life experience.
Gratitude tends to boost positive emotions
Gratitude can help you experience more positive emotions. When we practice appreciation for the people, things, or experiences around us, we become more present and engaged with life and its joys and pleasures.
Gratitude interrupts the mental cycle of negativity bias, helping to decrease anxiety and depression and shift your mindset towards more ease. With consistent practice, this positive mindset becomes a new habit, helping you experience more of the “good stuff.”
Gratitude can have a positive effect on your physical health
Gratitude can improve not only your mental health but your physical health as well. Studies have shown that practicing gratitude can lead to lower blood pressure, stronger immune systems, and better sleep. People who practice gratitude are also reported to experience fewer aches and pains and seem to take better care of themselves with more regular exercise and check-ups at the doctor.
Gratitude can improve relationships (not just romantic ones)
Research shows that practicing gratitude can make our romantic relationships more satisfying, help us feel more invested in our friendships, and lead us to be more helpful coworkers. Beyond just feeling more positive about one another, gratitude helps us feel more comfortable expressing our concerns. It motivates us to show up more fully in our connections and communities.
Gratitude can make us more resilient
Grateful people may be more resilient when stressed. Studies show that a grateful disposition can help a person recover more quickly in the face of adversity and suffering. Given the physical, emotional, and relational benefits described above, it doesn’t come as a surprise that people who practice gratitude feel more able to deal with the challenges they face. Staying connected to the resources in and around us helps guard against the anxiety of life’s stressors.
Gratitude encourages generosity and compassion
When we feel grateful, we’re likelier to act with kindness and generosity towards others. Giving back can create a sense of fulfillment and purpose, reinforcing feelings of interconnectedness and shared humanity. Such acts of kindness can also trigger a ‘virtuous cycle,’ where one good deed leads to another, promoting a more compassionate and harmonious society.
Gratitude can enhance self-esteem
Gratitude can have a positive impact on your self-esteem. By appreciating others and recognizing their positive qualities, we can also become more aware of our own. This recognition can increase self-worth and a healthier self-perception, contributing to a more balanced and confident self-image.
Gratitude promotes mindfulness and presence
Cultivating gratitude encourages us to be more mindful and to live in the present moment. We can experience a deeper connection to our environment, our loved ones, and ourselves by appreciating the here and now. This enhanced presence can lead to richer experiences, deeper relationships, and a greater appreciation for life’s little joys.
💙 Gratitude isn’t difficult but it does take practice. Check out our 7 Days of Gratitude meditation series with Tamara Levitt.
10 ways to practice gratitude
A gratitude mindset is a skill we can all develop. The benefits of gratitude build up over time, so finding small and easy practices you can commit to each day is the best way to feel the effects in your life.
Start actively tuning into the positive events in your life and anything that makes you feel good. Try one (or more!) of these tips today.
1. Keep a gratitude journal
Regularly jotting down things you're thankful for can increase your happiness and satisfaction in life. It's a simple yet powerful way to focus on the positive aspects of everyday life.
💙 Start a gratitude journal. Spoiler alert: we’ve already made one for you. Download our free Daily Gratitude Journal here.
2. Express gratitude to loved ones
Take a moment every day to express your gratitude to your family and friends. A simple “thank you” can go a long way in making someone’s day brighter and reinforcing your relationships. Tell a loved one why you appreciate them. You could even write them a gratitude note. Bonus: it’ll probably make their day too.
💙 Explore our Gratitude Masterclass with Tamara Levitt to learn even more about how to practice gratitude for yourself and others.
3. Practice gratitude meditation
Mindfulness and meditation can help you stay present and cultivate a sense of gratitude in every moment. Gratitude meditations or mindfulness exercises can help you focus on the positive aspects of your life.
💙 If you’re new to meditation, you might want some guidance when practicing gratitude meditation, so check out Practice Gratitude from our 7 Days of Happiness series.
4. Create a gratitude jar
Write down something you’re thankful for on a piece of paper and put it in a jar. This simple act can be a constant reminder of the good in your life and provide comfort and joy during challenging times.
💙 Get into the habit of writing down things you’re grateful for daily. Check out our Gratitude Check-In.
5. Volunteer or give back
Helping others can foster a sense of gratitude and connectedness. Volunteer your time, donate to a cause you believe in, or perform acts of kindness to experience the fulfillment that comes from giving.
💙 Expressing gratitude out loud to those you care about is a game-changer. Check out The Gratitude Trick session with Jay Shetty.
6. Set gratitude alarms
Set daily reminders on your phone to pause and reflect on what you’re thankful for. This can make gratitude a regular part of your day and keep your focus on the positives. Another way is to slot it into your morning or bedtime routines. As you fall asleep at night, make a mental gratitude list starting with each letter of the alphabet.
💙 Looking for a quick meditation? Our Gratitude for the Day quick Meditation with Chibs Okereke is one of our favs.
7. Practice gratitude walks
Go for a walk and notice the beauty around you. Whether it’s the charm of the trees, the warmth of the sun, or the smile of a passerby, expressing gratitude for these simple joys can elevate your mood.
💙 You don’t have to stay still to practice gratitude and mindfulness. Check out our Mindful Walking session to learn more.
8. Say “thank you” more often
Expressing thanks—even for the little things—can go a long way in creating a positive environment. It fosters mutual respect and appreciation, making interactions more pleasant and meaningful. Even a brief text message of thanks has been shown to increase wellbeing.
9. Reflect on your challenges
Consider the difficulties you’ve experienced and how they’ve helped you grow. Viewing challenges as opportunities for growth can foster resilience and a deeper appreciation for life’s journey.
10. Create a gratitude visualization
Visualizing the things you are grateful for can enhance feelings of appreciation and happiness. Regularly take a few moments to vividly imagine the people, experiences, and things you are thankful for. Visualize something you love (a person, place, pet, or object) and let your imagination bring it to life. Let yourself fill up with warmth.
💙 Falling asleep with gratitude can lead you to a peaceful night’s rest. Tonight press play on our Gratitude Body Scan for Sleep.
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