Gratitude: An Emotion to Be Thankful For

• The sun’s warmth on my shoulders
• The strain releasing in my back after sitting too long
• The joyous laughter of a toddler as she chases her father

As I take a break from my workday to go out for a walk in my neighborhood, I see many things I am grateful for. My lunchtime walks used to be about getting some exercise. I would use the time to think through my to-do list for the afternoon or come up with a dinner plan. I was out walking and getting fresh air but my mind was elsewhere—I wasn’t fully enjoying the experience.

We are conditioned to see the challenges and everything that is wrong—the problems we need to solve. This is an engrained habit that developed to ensure survival, but sometimes it can be a hindrance.

Positive things happen every day—even on the bad days. If they are minor, they are still worthy of recognition. Identifying what we are grateful for helps retrain our brains to more readily notice the good moments and experiences in life. In turn, this can lead to improved cognitive, mental and physical health.

A sustained gratitude practice has long-term and long-lasting effects. People who are more grateful usually have more brain activity in the medial prefrontal cortex, which is the part of the brain associated with decision-making and learning. And, when being thankful is part of daily life, it can help prevent or alleviate anxiety and depression. Furthermore, research has shown that gratitude is associated with better sleep, a stronger immune system, lower blood pressure and fewer aches and pains.

The Keys to a Successful Gratitude Practice

Commitment

A gratitude practice needs to be cultivated over time. You won’t experience the benefits the very first day you do this. In fact, it may initially feel odd to reflect and focus on the good in your day—particularly if it was a bad day. If you decide you would like to try a gratitude practice, commit and stick with it.

Start, Don’t Stop

Similar to the doctor’s instructions to continue taking your medication when you feel better, this is a routine to continue after you notice the benefits. The positive effects do tend to wane if the practice is not fostered.

It Isn’t All or Nothing

While it is great if this can become part of your daily routine, it is ok to miss a day here or there. You’ll still be benefitting from the times when you’re able to reflect on the positive.

Ways to Practice Gratitude

There are many ways to cultivate a gratitude practice. It can be as simple as thinking about it before bed (which can help foster better sleep habits as you reflect and disconnect for the day) but you may wish to take a more structured approach.

Be Grateful Together

It can be helpful—and bring added joy—to foster this habit with someone close to you. Committing to this practice with another person can keep you on track and consistent. You’ll also enjoy learning about someone else’s positive moments and it may get you to think about additional joys that might have gone overlooked in your own life.

Write It Down

This can be as simple as keeping a notebook that you jot things down in daily. Keeping a journal of your gratitude practice offers the added benefit of being able to return to past joys.

You may want to combine these methods and form a gratitude practice with someone in writing—a daily email is a quick and easy way to do this and share the joy!

When practiced consistently, gratitude can transition from a habit to a state. This means that rather than needing to make a point of identifying things to be grateful for, it becomes a natural and integrated part of your life. With that, it brings all the benefits, such as improved mood and greater empathy.

My gratitude practice used to be forced. I had to come up with three things that I was thankful for before bed. Sometimes it was hard to think of things and I would land on the familiar and general—I’m thankful for my family. With time, it became a quick exercise during which I would identify very specific things in my day—the fragrance of the lavender growing in my backyard, my child learning a new word, and the cold sweetness of my favorite ice cream. As I worked at it, the task became easier, faster and flowed into the rest of my day. I now find more beauty in the moment and enjoy my nightly reflection.