10 Ways to Practice Gratitude, for Greater Well-Being and Happiness
In the spirit of the season, we wanted to share some simple gratitude practices that can boost your happiness, strengthen your relationships, and even improve your health!
Gratitude isn’t just about saying thank you—it’s about seeing the world through a more positive lens. Research shows gratitude can create an upward spiral of well-being, leading to lasting happiness.
Here are 10 simple, research-backed ways to practice gratitude so you can lift your mood and enjoyment this holiday season.
1. Keep a Gratitude Journal
Write down 3-5 things you’re grateful for daily or weekly. Research shows this practice can help you focus on the good and reduce feelings of anxiety and depression.
2. Write a Gratitude Letter, Text or Email
Write a heartfelt note to someone who has impacted your life. Deliver it if you can—it can create a wave of joy for both of you!
3, Savor the Present Moment
Pause, breathe, and notice the little things around you. Name the experience: ‘This moment is joyful.’ Savoring helps deepen those positive emotions.
4. Prompt Yourself with Questions to Access More Gratitude
Ask yourself questions like: ‘Who made me smile today?’ or ‘What am I taking for granted that I can appreciate more?’ These prompts make gratitude easy and actionable.
5. Create a Gratitude Jar
Write down small moments of gratitude on slips of paper and put them in a jar. When you need a boost, read through them and relive those happy moments.
6. Share Gratitude Out Loud
Make it a habit to share what you’re grateful for at family meals, with friends, or even with a coworker. Saying it aloud makes the joy feel real and contagious.”
7. Practice Gratitude for Challenges
Think about a tough situation you’ve faced. Ask yourself, ‘What did I learn from this?’ or ‘How did it help me grow?’ or, ‘What is this here to teach me?’ Gratitude for challenges builds resilience.
8. Write Your Gratitude Daily 3
Before you go to bed at night, or at dinner, list three things you’re grateful for that day. Do it consistently and train your brain to hunt for the positive, rather than ruminate about negative things.
9. Savor Past and Future Joy
Look at old photos or journal about a happy memory. Or, anticipate something exciting coming up and savor the joy it brings even before it happens.
10. Pair Gratitude With Giving
Express gratitude through acts of kindness. Write a thank-you note, volunteer, or surprise someone with a thoughtful gift. Gratitude paired with giving feels amazing!
Choose just one of these practices today and see how it shifts your mood. Gratitude is like a muscle—the more you use it, the stronger it gets. Start small, and watch how it transforms your happiness.
Download a copy of 10 Ways to Practice Gratitude, for Greater Well-Being and Happiness