Practicing gratitude shouldn’t be reserved for good times and holidays. Gratefulness can be practiced daily to uplift mood, provide respite from negative emotions, and foster stronger relationships.
There are a few ways to practice gratitude daily, including journaling, savoring small moments, and expressing sincere appreciation. Choose the method that best fits your lifestyle and tailor it to fit you.
Focus on the present
Gratitude is more than just feeling good about yourself, it can help you reframe difficult emotions and situations. Practicing gratitude daily can help you find solace in the face of hardship, strengthen relationships, and improve your outlook on life in general.
The key to a successful gratitude practice is consistency. However, it is also important to vary your routine so that you don’t become bored or lose the impact of the exercise. For instance, if you regularly walk in the same park, try focusing on the pleasant sounds of nature one day and the sights the next.
When journaling about your blessings, go for depth over breadth. Focusing in detail about a specific person or thing for which you’re grateful carries more benefits than a surface-level list of many things. Additionally, try subtraction, not just addition–consider what your life would be like without certain people or things and strive to avoid taking their good fortune for granted. You can also try a meditation practice that combines mindfulness with gratitude (like this free audio meditation from HelpGuide). Lastly, share your appreciation in real life by writing letters of gratitude to inspiring individuals.
Take a moment to savor a moment
Savoring is a great way to practice gratitude daily because it allows you to focus on positive experiences. You can do this by taking a moment to enjoy something, like a cup of tea, a delicious meal, or even a beautiful view. It can also be done by intentionally slowing down and enjoying an activity, such as a walk in nature, or by enjoying a good conversation with friends.
Gratitude is also often enhanced by expressing it directly to others, so try sending someone who makes your life better a note to thank them for their help or support. It can be as simple as a text or phone call, but you could also write a letter, or visit the person in person.
The important thing is to do it regularly and vary the things you are grateful for so that it doesn’t become a boring routine. A daily gratitude practice can make your mood and outlook more positive, but it takes time for these effects to take hold. Keep up the good work, and you may find that stress levels decrease and relationships strengthen as a result.
Make a list
Putting your gratitude down on paper (or using an app such as Voice Memos) can have a more powerful impact than just thinking about what you appreciate, experts say. Even if you only write one thing each day, it can help your brain connect to your body and feel that appreciation. You can also get more creative with the list-making by focusing on specific people, not just things that you’re thankful for in general. For example, imagine what your life would be like without certain people in it, Perlus suggests.
Similarly, you can try making a gratitude album on your phone, where you add images that make you feel happy. This is a fun, low-pressure way to build your appreciation muscle—and it’s especially helpful for those days when you can’t find much to be happy about.
Counting your blessings is an easy activity that can be done while you’re going about routine activities, such as getting up in the morning or going to sleep at night. It can be as simple as listing three good things each night or as complex as writing a letter of appreciation.
Keep a gratitude journal
A gratitude journal is a way to practice this habit by regularly writing down things you’re thankful for. It can be as simple as a blank notebook or you may prefer using a daily planner, bullet journal, or an app. Some people enjoy writing their lists by hand, while others prefer typing or dictating them. Experiment with both methods to find which one feels most natural and enjoyable for you.
While you can keep your list as long or short as you want, Cicely Horsham-Brathwaite, a career and executive coach in New York City, recommends aiming for at least three items each day to get the most benefit. Also, focus on depth over breadth; a single entry about a particular person or thing will carry more weight than a generalized list of many things.
You can also extend your expression of thanks beyond the pages of your journal by writing a letter or phone call to someone who has made an impact on you. Whether it’s a teacher, parent, or friend, letting them know how much you appreciate them can be a powerful and rewarding experience.
Make a gratitude album
For a fun and unique way to practice gratitude, try creating a gratitude album. This simple exercise can help to refocus your attention on the things in your life that you are thankful for, and it can also be a great way to get kids involved in the process.
To create a gratitude album, simply create a new photo or video in your favorite app and add images of the things you are grateful for. These can include anything from your favorite coffee shop to a kind text message or even the view outside your window. This activity is a great way to build appreciation for the little things in your life and can be done at any time of day.
Another way to foster gratitude is to share it with others. This can be as easy as sending a text or email to those you love, or it can be more meaningful by writing them a letter. In addition to the positive feeling you will receive from expressing gratitude, this method can also help to inspire others to focus on gratitude in their lives as well.