You have a lot of reasons to be grateful.
And I’m not even talking about people or circumstances… although we will get to those.
I’m talking about the advantages of making gratitude a regular practice.
A review of 44 studies reveals a clear link between gratitude and life satisfaction. And having both gratitude and life satisfaction correlate with better overall health, higher quality relationships, and more meaning in life.
In another review of studies, researchers found that deliberate gratitude practices lead to more positive mood and emotions.
But life satisfaction and good feelings aren’t the only reasons to practice feeling grateful.
Regularly expressing your gratitude, even just to yourself, can also impact your success.
People who are intentional and mindful about feeling grateful tend to be more cheerful and optimistic… and cheerful, optimistic people tend to perform better at work.
I don’t know about you, but I’ve experienced this firsthand. It’s much easier for me to write — and to write well — when I’m in an upbeat mood, than when I’m feeling low.
If you want an easy way to set yourself up for more success and more enjoyment in the coming year, building a gratitude practice can get you there.
Now, you might be wondering what a gratitude practice looks like. Don’t worry. I’ve got you covered with more than a dozen hands-on ideas you can pick and choose from based on what feels good to you and what you think you’ll stick with.
Sprinkling Gratitude Throughout Your Day
How you integrate gratitude into your day is up to you.
Taking a little time in the morning to focus on gratitude can set you up for a better day ahead. The little dose of positivity can help you feel more excited about the tasks in front of you. That excitement can lead to higher quality work, easier access to your flow state, and a longer attention span for deep work.
If you typically have a midday slump, where your energy lags and your ability to stay focused wanes, taking a gratitude break can help you reset. It can give you a little energy boost and combat decision fatigue, so you can continue to be productive in the afternoon.
A before-bed gratitude practice can calm your mind and make it easier to sleep… which can lead to better focus in the day ahead.
Think about when during the day you can most use the lift that comes from feeling grateful and try to build a habit at that time.
And here’s even better news… a gratitude practice doesn’t need to take more than five minutes, so you won’t be taking much time away from other things.
13 Ways to Practice Gratitude in 5 Minutes or Less
Pick and choose from these 13 ideas to make gratitude a part of your everyday routine… or use these ideas to riff on and come up with your own practice.
1. Call Out the Good Things
When someone does something good or kind or noteworthy, get in the habit of recognizing it immediately and out loud. Everything from, “I appreciate how carefully you bagged my groceries today,” to the cashier at the supermarket to, “I’m thrilled with the effort you’ve been putting in to keep your room clean,” to your teenager. When you start calling out the good things as you see them, you’ll get in the habit of seeing them more often and more readily.
2. Take It In
There’s a lot of beauty in the world to appreciate. And a lot of modern conveniences to be glad you have access to. As you move through your day, make a mental note of the things that are making your life more beautiful or a little easier. Thinking, “Wow, the first snow is really stunning this year,” or, “How lucky am I to have indoor plumbing!” can also build a habit of noticing and appreciating good things as they happen.
3. Emails, Texts, and DMs
When someone does something nice for you, take a minute to send them a note of thanks. Be specific about what you’re thankful for. Along similar lines, when someone pops into your mind whom you’re grateful to have in your life, send a message saying so.
4. Post Your Top Five
Think about five big things in your life you’re grateful for. This could be your spouse, a best friend, a career you love, a hobby you look forward to, your pet… whatever those top five are, write each one down on a sticky note and then put the notes where you’ll see them regularly. Pause and really soak in how much you appreciate the big things in your life.
5. The Simplest Thing
Once a day, take five deep belly breaths. Really feel your belly and lungs expand and relax. And then, pause to be thankful for that simplest of pleasures.
6. Make a Gratitude Jar
Find and decorate a jar and place it somewhere prominent… maybe on your desk. Whenever something good happens, write it down on a slip of paper and put it in the jar. Then, at the end of every month, read through all the slips you’ve collected that month.
7. Three Things
At the end of each day, write down three moments during the day you’re grateful for. You can also just pause and think about three moments when you felt grateful during the day. I often do this as I’m drifting off to sleep at night, and it helps me get to sleep faster and to stay asleep better.
8. A Gratitude Journal
For five minutes every morning, write in a gratitude journal. Set a timer and try to write down as many things as you can during that time. You don’t even have to write in full sentences. You can just make a stream-of-consciousness list. Also, repeats are allowed. If you’re grateful for your kids every day, include them on your list… every day.
9. Upgrade Complaints
Negative things happen. That’s just the way life goes. And you don’t have to ignore or suppress your negative emotions when difficult things occur. (In fact, you shouldn’t!) But consider upgrading your complaints with a little gratitude.
When the dog wakes you up to be let out in the middle of the night, you might grumble about being rousted from bed, but you can follow that thought with gratitude that your pet is in your life… and has the good sense to wake you rather than making a mess!
10. A Small Reminder
Consider getting a piece of jewelry you can wear daily that will serve as a gratitude reminder. Then, every time you fiddle with your ring or adjust your watch, you’ll be prompted to remember you have a lot to be thankful for.
11. Create a Ritual
Think about something you already do every day. It might be going for a morning walk or enjoying that first cup of coffee… take that small routine and turn it into a gratitude ritual. To do this, practice your daily routine with mindfulness. Be fully present and pay attention to all your senses as you enjoy the activity. Allow yourself to be filled with gratitude simply for existing.
12. Look Forward
At the beginning of each day, take a moment to consider what you’re looking forward to during the day. For example, as I write this, it’s early in the month of December. I’m looking forward to going to pick out a Christmas tree with my family. I’m looking forward to writing my annual Christmas letter. And I’m looking forward to the candy cane mocha I’m going to enjoy while picking out our tree. By thinking ahead to the things I know will bring me joy during the day, I turn up the volume on the gratitude I feel throughout the day.
13. Don’t Forget About YOU!
Most gratitude habits are focused on the people and circumstances in your life that bring you joy, comfort, and ease. And that’s excellent. But don’t forget about the role you play in bringing those things into your life, as well. At least once a day, think on something about yourself or your actions that you’re grateful for, too. This practice will help you appreciate yourself, which we could all use a little more of.
By getting intentional about recognizing all the things in life you have to be thankful for, you can change your entire outlook. And when you do, you’ll enjoy life more, do better work, strengthen your relationships, and set yourself up for success. Which gratitude practice will you implement in the coming year? Share in the comments below.