This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. Please read full disclosure for more information.
Gratitude has the power to unlock the fullness of life. If you have ever been in a dark place whether it was from sadness, anger, anxiety, etc, you probably didn’t spend time being grateful for life. It can be really hard to practice gratitude when things just aren’t going well. However, in those moments gratitude could change your life. There are many ways to practice and there are no right or wrong ways to do it!
I’m sure you’ve heard about some of the benefits of gratitude but there are so many more than you would think! Plus, there is actual science behind the benefits of gratitude for mental health, physical health, emotions, and more.
Just like any other routine or habit, gratitude can be learned! So if you are thinking “I always focus on the negative” or “how can I be grateful for a bad day,” just know that we all start somewhere and it is possible to change the way you see the world!
If you are interested in how you can change your life by practicing gratitude and want some ideas on how to do it, keep reading!
What is the definition of gratitude?
Simply put, gratitude is a state of being grateful or thankful. It is a practice that requires you to acknowledge feelings of appreciation. The feelings of appreciation can be for a person, thing, event, or really anything at all!
Gratitude is a conscious effort. As I mentioned before, when life is hard and you aren’t feeling particularly grateful for the events currently unfolding, it can be hard to find something to be grateful about.
The practice of gratitude is therefore a positive and conscious effort by you and your brain!
The benefits of gratitude
If I told you that simply being grateful throughout the day for small little things in your life could actually improve your health, mental health, and improve relationships would you give it a try?
Well, all of the above is true!
There was a study by Dr. Robert Emmons that asked a group of people to write down things they were grateful for every day. Another group wrote down things that displeased them every day. Safe to say, the group that focused on gratitude was significantly happier and reported feeling more optimistic! It was also found that the gratitude group ended up exercising more and visited the doctor less frequently.
Here are some of the most impressive benefits of practicing gratitude:
– It can improve your physical health
– Enhances empathy
– Helps you sleep better
– Fosters resiliency
– Promotes healthy coping skills
– Improves your mindset and outlook on life
18 Ways to practice gratitude every day
Being thankful and practicing gratitude can be as easy or as involved as you want. It can take you 2 minutes or it can take you 2 hours. Just like anything in life, do what feels right for you.
Start a gratitude journal
Whether you get yourself a guided gratitude journal, use journal prompts, or just write down things in a notebook, you are practicing gratitude! You could spend a couple of minutes at the end of each day noting what you are thankful for.
Write letters to people you love
Writing letters can be a really therapeutic practice whether you send them or not! Spend some time writing a letter or two to a friend or family member outlining why you are grateful for them!
Thank someone for a nice deed
Take the time to thank someone when they do something nice for you! Thank the bus driver, thank the person who holds the door, thank your mom for helping you. Say your thank yous always!
Act with kindness
This is an easy one but try to spread kindness and treat people with kindness throughout the day. It really does rub off on your own feelings.
Create a gratitude jar
Looking for a way to be thankful and also do a fun craft? Grab a jar and any materials you want to decorate it and some paper! Whenever you have something good happen or are just grateful for something write it down and put it in the jar.
Then when you are having a tough day you can pull your gratitude reminders out of the jar!
Mindful breathing
Focus on your breathing and being in the present moment. Be thankful for your body and for your breath.
Volunteer
Give back to your community and show your gratitude by volunteering!
Give a compliment
It always feels good to compliment someone! Think of things that are more than “I like your outfit.” Be genuine and focus on people’s qualities.
Go for a walk and notice the beauty
Is there any better way to appreciate the beauty of nature than to go for a walk? Be present and notice how being outside makes you feel and all the good things that come of it.
Nurture friendships
Spend time with friends and show gratitude for them being in your life as much as possible. Talk on the phone, check in on them, go out for coffee… it really is the small things in life.
Start keeping a gratitude list
Keep a list on your phone or in a notebook of things you are grateful for. You can look back and see the long list when you are having a bad day and remind yourself that there is always something to be thankful for.
Be kind to people who serve you
This goes back to saying thanks to the people who do things for you (delivery people, nurses, cashiers, etc).
Look for the positives
When life challenges you, look for the positives. Staying positive is a great way to practice gratitude every day.
Make a gratitude collage
Remember making collages as a kid? Spend the afternoon cutting out photos of things that you are grateful for (your cat, mom, flowers, sunshine, coffee) and put it all on a board to view daily.
Incorporate gratitude into mealtime
This is a great way to get the whole family involved! Take a minute or two while eating to say one thing you are thankful for. It could be the food you’re eating, the family time you’re having, or something from your day. The more people practicing gratitude the better!
Celebrate birthdays, anniversaries, accomplishments, etc
Celebrate the people in your life! Throwing a party for someone you care about shows how thankful you are for them being in your life.
Say gratitude affirmations
Use affirmations to practice being thankful!
– “I am grateful for everything in my life”
– “I start each day being thankful for my life”
Take gratitude breaks throughout the day
Probably the easiest way to practice gratitude – take a quick break and think of one thing you are grateful for. Do this a few times a day!
In conclusion
Gratitude is something that everyone should add to their lives. You can quickly add small aspects of it into your life right now. If you need a reason to start practicing gratitude more than just the happiness it brings then think of all the other health and mental health benefits!
Take the first step towards a happier and fuller life by asking yourself every single day: what am I thankful for?
Deanna Frig
contributor
Deanna is a 20-something personal growth blogger and freelance writer. She created Life By Deanna to inspire other women to focus on growth, create lives they love, and dream big. Check out her blog for more posts on personal growth, wellness, and lifestyle. When she isn’t writing she is reading, cuddling with her cat, and probably eating mac and cheese!
Loved reading all of the different ideas you have listed to practice gratitude. I am always amazed about volunteering….helping someone else out helps us to feel gratitude. Isn’t that amazing? I always feel good after I have volunteered….which makes me question why I don’t do it more! Thanks for the gentle reminder! I also love your idea of taking gratitude breaks throughout the day…great idea! Right now I am grateful that I have found your post! Happy Monday!