5 Ways to Practice Gratitude, and Why You Should

People often wonder how to achieve and maintain a positive outlook on life. Amidst a tumultuous political climate and global uncertainty, it may feel like a lofty goal to set for yourself. According to experts in positive psychology, one way to do that is by practicing gratitude. It’s linked to better physical, mental, and emotional well-being.

So, what is gratitude, and how can you make it a part of your daily life? Let’s take a closer look at both.

What Is Gratitude?

Gratitude is our ability to appreciate what we have. Some experts describe it as an emotion or feeling, while others say it’s actually a personality trait. If you aren’t fortunate enough to have a natural appreciation for your advantages in life, there are ways to develop it. And researchers say it’s important to do so.

Studies show that people who practice gratitude tend to be happier all around. Grateful people experience lower rates of depression, have fewer sleep issues, enjoy better relationships, and develop stronger immune systems. And we have a few ideas to help you begin to live with gratitude.

5 Ways to Cultivate Gratitude

• Start a gratitude journal: One of the easiest ways to get started is with a gratitude journal. At the end of each day, write down what you are grateful for or good things that happened during the day. Set a minimum goal for yourself, such as five or ten items each day. Remember, they don’t have to be major accomplishments. You could include a peaceful walk through your neighborhood with the dog or a nice conversation with a colleague at the water cooler. By focusing on small details, you will train your mind to look for the little things in life.
• Be generous with compliments: Instead of zeroing in on people’s shortcomings, try looking for ways to compliment those around you. A friend with a flattering new haircut, a neighbor’s new front-door color, or the helpful grocery store cashier are examples of small things you can offer praise for in your daily life.
• Volunteer for a cause: Nothing brings the good in your life into focus quite the way volunteering for a good cause does. Donating your time and talent, whether it’s with a cancer center, a hospice organization, a homeless shelter, or an animal rescue group, can help you feel more positive and grateful. If you aren’t sure how to find a volunteer opportunity nearby, call your local United Way organization to inquire.
• Write weekly thank-you notes: Another practice that allows you to stay in a more positive frame of mind is to handwrite thank-you notes. Go through your gratitude journal at the end of each week and look for people who made a difference in your life. Take a few minutes to write them a letter expressing your appreciation.
• Ban gossip from your life: When you are in a negative state of mind, it’s easy to pick away at people who seem more fortunate than you. In reality, that only pulls you further into a dark place. Make it a habit to refrain from talking negatively about people and to remove yourself from situations where gossip is flowing.

While it might seem difficult when times are tough, finding the bright spots—big or small—in each day will help you better navigate challenging circumstances.

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