Evidence-based strategies for cultivating gratitude in your daily life

Gratitude is a simple yet powerful practice that has the potential to transform our lives, which is why it features so prominently in your Story of My Life Journal.

It involves consciously focusing on the good things in our lives and acknowledging the blessings we have received.

Practicing gratitude can have a profound impact on our mental, emotional, and physical well-being, and can help us lead happier, more fulfilling lives.

Despite its simplicity, gratitude is often overlooked in our busy, fast-paced world, which isn’t helped by our DNA-engrained negativity bias, which has us automatically focus on the negative aspects of our lives, dwelling on our problems and frustrations rather than counting our blessings.

However, research has shown that regularly practicing gratitude can have a range of benefits, from reducing stress and anxiety to improving our relationships and boosting our overall happiness.

The science behind gratitude

The benefits of practicing gratitude have been extensively studied and documented by researchers.

Here are just a few examples of the evidence that supports the power of gratitude:

• Improved mental health: A study published in the Journal of Personality and Social Psychology found that practicing gratitude can significantly improve well-being and reduce symptoms of depression (Emmons & McCullough, 2003). Another study showed that gratitude interventions can reduce symptoms of post-traumatic stress disorder (PTSD) in military veterans (Wood et al., 2010).

• Better physical health: Gratitude has also been shown to have physical health benefits. A study conducted at the University of California, San Diego, found that participants who kept a daily gratitude journal had lower levels of inflammation and improved heart health (Redwine et al., 2016).

• Stronger relationships: Expressing gratitude can also have a positive impact on our relationships. A study published in the Journal of Social and Personal Relationships found that expressing gratitude towards a romantic partner led to greater relationship satisfaction and more feelings of connectedness (Gordon et al., 2012).

• Increased happiness: Perhaps the most well-known benefit of practicing gratitude is its impact on happiness. A review of 27 studies on gratitude interventions found that they were consistently associated with increased levels of happiness and life satisfaction (Sansone & Sansone, 2010).

These studies (please see the end of this post for full citations) and many others demonstrate the power of gratitude to improve our mental and physical well-being, our relationships, and our overall happiness.

By practicing gratitude regularly, we can reap these benefits and enhance our lives in countless ways.

How to practice gratitude in your daily life

Now that we know the benefits of practicing gratitude and how it can improve our lives, let’s explore some simple and effective ways to cultivate gratitude in different areas of our lives.

To make life easier, we’ve used five categories to help focus those creative juices.

1. Physical Health
   • Write a gratitude list of things you are thankful for about your body and health, such as your ability to see, hear, breathe, walk, or run.
   • Practice gratitude during exercise or physical activities, by being mindful and thankful for the strength and energy of your body.
   • Before meals, take a moment to give thanks for the food and those who helped produce it, as well as your ability to enjoy it.
   • Keep a gratitude journal where you write down things you appreciate about your physical health every day.
   • Express gratitude towards your healthcare providers, who help maintain your health and well-being.
2. Work
   • Write a gratitude letter to a colleague or supervisor, expressing your appreciation for their support or contribution to your work.
   • Take a moment each day to reflect on the positive aspects of your job, such as your coworkers, the mission of the organisation, or the opportunity to learn and grow.
   • Share your gratitude with coworkers by thanking them for their hard work or a job well done.
   • Before starting work, set an intention to approach the day with a sense of gratitude and focus on what you can do to make a positive impact.
   • When faced with challenges or setbacks, practice reframing them as opportunities to learn and grow, and find something positive to be thankful for in the situation.
3. Friends and Family
   • Write a gratitude letter to a loved one, expressing your appreciation for their presence in your life and the ways they have impacted you.
   • Take time to reflect on the positive qualities and actions of your loved ones, and express your gratitude for them regularly.
   • Spend quality time with loved ones and practice being present and fully engaged in the moment.
   • Surprise a friend or family member with a thoughtful gesture or act of kindness, and express your gratitude for them.
   • Start a gratitude jar or scrapbook, where you can collect memories and mementos that remind you of the people in your life and the moments you are thankful for.
4. Community
   • Volunteer your time or resources to support a cause or organization you care about, and express your gratitude for the opportunity to make a positive impact.
   • Participate in community events or activities, and take time to appreciate the connections and sense of belonging they provide.
   • Practice random acts of kindness towards strangers, and express your gratitude for the opportunity to spread joy and positivity.
   • Support local businesses and organizations, and express your gratitude for the contributions they make to the community.
   • Join a gratitude or meditation group, where you can connect with others who share a similar interest in cultivating gratitude and positivity.
5. Self
   • Take time to reflect on your own strengths, talents, and accomplishments, and express gratitude for the unique qualities that make you who you are.
   • Practice self-care and prioritize activities that nourish your mind, body, and soul, and express gratitude for the opportunity to take care of yourself.
   • Write a gratitude letter to yourself, acknowledging the ways you have overcome challenges, grown, and learned.
   • Practice self-compassion and forgiveness, and express gratitude for the opportunity to learn from mistakes and shortcomings.
   • Set daily or weekly intentions for self-improvement, and express gratitude for the opportunities to grow and learn.

These are just a few examples of how to practice gratitude in different areas of our lives. By cultivating a mindset of gratitude and regularly expressing appreciation for the good things in our lives, we can enhance our well-being and lead happier, more fulfilling lives.

How to start (and maintain) your practice

While practicing gratitude may seem simple, it can be challenging to maintain a consistent practice over time.

Here are some tips to help you get started and stay committed to your gratitude practice:

• Start small: Begin with a simple gratitude exercise, such as taking a few minutes each day to reflect on what you are grateful for or writing down three things you appreciate before going to bed. As you become more comfortable, you can gradually increase the time or frequency of your practice.

• Make it a habit: Set a regular time and place for your gratitude practice, such as first thing in the morning or during your daily commute. By making it a part of your routine, it becomes easier to maintain.

• Focus on the present moment: Cultivate mindfulness by focusing on the present moment and the things you are grateful for in that moment. Avoid getting caught up in worries or regrets about the past or future.

• Use prompts: If you’re having trouble coming up with things to be grateful for, try using prompts such as “what made me smile today?” or “what am I thankful for in this moment?” to guide your reflection.

• Mix it up: Try different gratitude exercises to keep your practice fresh and interesting. This could include writing a gratitude letter, creating a gratitude jar, or practicing gratitude meditation.

• Practice self-compassion: Don’t beat yourself up if you miss a day or forget to practice gratitude. Remember that it’s okay to make mistakes and that every day is an opportunity to start fresh.

• Share your gratitude: Express your appreciation to others by thanking them or writing a gratitude letter. Sharing your gratitude can help deepen your own sense of appreciation and strengthen your relationships.

Remember, the key to maintaining a gratitude practice is consistency and commitment.

By making it a regular part of your routine and approaching it with an open and curious mindset, you can experience the many benefits of gratitude in your life.

Sources

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. <<LINK>>

Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905. <<LINK>>

Redwine, L. S., Henry, B. L., Pung, M. A., Wilson, K., Chinh, K., Knight, B., Jain, S., Rutledge, T., Greenberg, B. H., Maisel, A. S., & Mills, P. J. (2016). Pilot randomized study of a gratitude journaling intervention on heart rate variability and inflammatory biomarkers in patients with stage B heart failure. Psychosomatic Medicine, 78(6), 667–676. <<LINK>>

Gordon, A. M., Impett, E. A., Kogan, A., Oveis, C., & Keltner, D. (2012). To have and to hold: Gratitude promotes relationship maintenance in intimate bonds. Journal of Personality and Social Psychology, 103(2), 257–274. <<LINK>>

Sansone, R. A., & Sansone, L. A. (2010). Gratitude and well-being: The benefits of appreciation. Psychiatry, 7(11), 18–22. <<LINK>>