Let’s face it. Life is not always an Instagram-worthy collage of sunset beaches and frothy cappuccinos. Sometimes, it’s more like fixing a slow Wi-Fi connection, spilling coffee on your favourite t-shirt, or stepping on Legos. However, it is still possible to be grateful for everything that life offers.
Learning how to be more grateful and positive does not mean smiling all the time. Gratitude requires a positive mindset and genuine effort to work on yourself, which will eventually shift your perspective, make you appreciate the little things in life, and improve your overall well-being. Don’t believe us? Here’s scientific proof!
A 2023 review paper states that being more grateful improves a person’s mental and emotional well-being. They “experience more positive emotions and have a greater sense of self-worth, leading to higher levels of overall psychological well-being.” Expressing gratitude makes you feel happy and satisfied in life. Let’s discuss the importance of being appreciative and grateful, gratitude blocks, and how you can learn to be more grateful for what you have.
Why Gratitude Matters In Daily Life
Before we talk about gratitude tips and why being thankful everyday matters in life, let’s discuss what the word means. Gratitude means appreciation for what you have in life. It means acknowledging and appreciating the kindness of others, the beauty around you, and the simple joys of life (like getting to watch the sunrise and sunset every day!), rather than sulking about what you lack.
Being grateful to God, nature, and those who help you navigate hard times matters because it is the key to a fulfilling life. A 2023 research by the National Center for Biotechnology Information found a “logical relationship” between gratitude and the overall well-being of an individual. It states that “gratitude can be used as a therapeutic complement for treating anxiety and depression and can increase positive… emotions in the general population.”
Neuroscience shows that being more grateful triggers dopamine and serotonin in your body. Gratitude improves resilience and social bonds, which further uplift your mood. You feel supported, confident, and sleep better. You live a happier and more satisfying life because you focus on the good things instead of gratitude blocks like envy, resentment, regret, and stress.
Another reason you should develop gratitude is the law of attraction. You might wonder how they work together. Picture this as an example of being grateful: you wake up and appreciate the sunrise, a loved one’s presence in your life, or a job you’re proud of. You pause, breathe, soak in the little joys of life, smile, and feel grateful for everything you have.
The law of attraction amplifies this positivity. You believe you deserve the best and take small steps toward achieving it. Gratitude isn’t just a daily practice; it’s your strongest tool to create the life you want.
8 Simple Ways To Practice Gratitude Everyday
Gratitude is not just a warm and fuzzy feeling; it’s a daily energy boost for the body and brain. It changes the way your brain functions, causing you to automatically notice the positive and manifest more of those good vibes. But how can I learn to be more grateful, you may ask. Well, below are a few ways to be grateful for what you have:
1. The gratitude journal: Your brain’s personal hype book
According to a study by Harvard Health, putting your gratitude in writing every day or week improves your mood and builds your emotional health over time.
Journaling is one of the best ways to practice daily gratitude. All you have to do is write three things (or even one, if that’s all you can think of) that you are grateful for, daily or weekly. Jotting them down will help you identify specific people, events, and things that you are thankful for. They don’t need to be something too deep, serious, or philosophical. Statements as simple as the ones mentioned below work just fine:
- “My best friend helped me get dressed for a gathering today. I’m so grateful for her friendship.”
- “My colleague helped me overcome a problem at work today. I’m so thankful for her guidance.”
- “I’m so grateful for my mentor’s thoughtful letter of recommendation.”
With time, your brain will learn to focus on the good aspects of life, even if it revolves around your cat’s funny, albeit judgmental, stare. Eventually, you will develop gratitude, learning to be more appreciative of everything that you have in life. It will also help you improve your relationships with loved ones and increase life satisfaction.
2. Gratitude meditation: A spa day for your brain
Don’t worry! We’re not asking you to fold your legs and sit motionless in the same position for hours. Thankfully, gratitude meditation is way easier than that! Just close your eyes, take deep breaths, and reflect on the people, events, and things that bring a smile to your face. It can be a family member or friend, favourite food, your health, career, or even the joy of receiving your favourite book in the mail.
Think of it as a much-needed spa day.
Your body needs care and relaxation, right? In the same way, your brain needs a break or respite from stress and the daily struggles of life. The only difference – instead of oils, massages, and moisturizers, you use positive thoughts to treat your brain. Just five minutes of gratitude meditation every day can help you calm your mind, stay focused and energized, and achieve inner peace.
3. Gratitude affirmations: Self-growth done right
Learning to be grateful is not just about being thankful for what other people have done for you, but also about appreciating yourself. Consider these gratitude affirmations as motivational self-talk to create space for positive thinking, which will eventually push you to take a step in that and achieve your goal, even if it’s a small win like being able to get out of bed in the morning, or a routine thing like taking your dog for a walk.
- “I am grateful for everything my body does for me and love and cherish it as it is.”
- “I stood up for myself today.”
- “I got that promotion I worked so hard for.”
- “I finally cleaned my room after procrastinating for months.”
The above statements are a few examples of being grateful. Try saying your gratitude affirmations in front of a mirror, or make sticky notes and put them up where you can see them during hard times. Scream them out into the abyss if you want! With time, you’ll observe a shift in your thought process, mood, and self-confidence.
4. Grateful actions (also known as being a good person)
If you can’t figure out how to be more grateful, you can start by engaging in simple acts of gratitude and observing your mood change instantly. Being a good person is transforming your feelings of gratitude into considerate, kind deeds that benefit you and other people. Being thankful involves more than just thinking about it; it also involves acting on it.
Try complimenting a stranger for their sense of fashion, pay for a coffee for the next person in line, hold the door open for someone, or tell your barista how amazing their latte art is. Such grateful actions not only make someone else’s day better but also immediately improve your own mood. The more of these you shower, the more positive energy you will attract.
Remember, the goal of doing these things is to align your mindset with gratitude, not to impress other people. And as they say, you get back what you give. It’s among the easiest and best ways to be grateful. Practicing gratitude does more than just feel good; it makes you a better person.
5. Gratitude quotes: When other people say it better
Sometimes the best way to understand or express a feeling is to take it from someone who has already nailed it. Great quotes distill complex ideas into simple, memorable language. They say what we can’t say for ourselves. Here are some top-rated gratitude quotes that might help you:
- “Be grateful for what you already have while you pursue your goals. If you aren’t grateful for what you already have, what makes you think you would be happy with more.” ― Roy T. Bennett
- “Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for.” ― Epicurus
- “Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.” ― Ralph Waldo Emerson
- “Acknowledging the good that you already have in your life is the foundation for all abundance.” ― Eckhart Tolle
These quotes are little nuggets of wisdom to help you make the shift. Keep them as your phone wallpaper, write them down in your journal, use them as reminders or sticky notes, or drop them in conversations – the choice is yours. It is about giving yourself the chance to reflect, not sound fancy or pseudo-intellectual.
6. Mindful living: Pay attention to your life
There is no need to live on autopilot. Take your time and pay attention to the little things. We rush through life, pass trees without seeing them, and spend time with our loved ones without giving them our full attention. Being mindful means to stop, look around, and appreciate the small details of our daily life.
The idea here is that big moments or grand gestures are not necessary to be grateful. It’s about finding beauty in the bare minimum. For instance, the coffee you drink in the morning, the fresh air you breathe, or the mere fact that your furry friend loves you even in your absolute mess. Taking note of these small pleasures can help shift your perspective from the negative to the positive or the good stuff in life.
7. The “grati-text” challenge
Sending a brief note of appreciation to someone who has impacted your life is a simple and enjoyable way to practice daily gratitude.That friend who always supports you, or that colleague who rescued you from a catastrophic typo in your email? Those are the unsung heroes you should send a “thank you” text to. It does not need to be lengthy, formal, or even sentimental. Just grab your phone, and write them a brief, sincere note like:
- “Hey, thanks for your help today. You’re the best!”
- “Hi! Just wanted to say you’re really important to me.”
- “Thank you for your words of encouragement. I really needed to hear them today.”
Be honest, relaxed, and make sure you don’t sound like you have won an Oscar or a kid in a candy store. This small act will certainly warm their heart, make their day, and let’s not kid ourselves, improve your mood in the process. You feel better, they feel valued, and your relationship becomes stronger.
8. The “gratitude shuffle”: Your playlist, but make it thankful
Music has healing powers. It can instantly change your mood, which is why you should consider making a “gratitude” playlist, a.k.a. a “gratitude shuffle”. You can add songs that make you smile, remind you of happy days or a loved one, bring back memories of fun getaways, or make you want to dance like no one’s watching.
Whether it’s Beyoncé reminding you of your worth or Bob Marley telling you that everything will be alright, this playlist will always give you an instant boost and make you feel good. Each time you press play, you remind your brain to concentrate on the bright side of life rather than the dull one. You teach your brain to connect everyday moments to gratitude.
Incorporate it into unexciting tasks like cleaning, doing the dishes, navigating traffic, or any other chore that you find boring or despise. And then, watch your life turn into a scene straight out of a masala Bollywood movie! Bonus points if you dramatically dance with a broom in the kitchen or lip-sync your way through traffic!
The Power Of Gratitude
Being grateful isn’t about acting as though everything is ideal. It’s about realizing that, despite the chaos, there is always something to be grateful for, no matter how tiny. It’s as easy as keeping a gratitude journal, sitting still for a few minutes and taking a deep breath, or just making it a point to say “thank you” more frequently.
At first, these small behaviors may seem unimportant, but they lay the groundwork for personal growth. So, the next time you feel overwhelmed, take a break to identify the good in that situation or life, in general. It can be an ignored object, like your bed, or a cherished one, like your best friend or your dog wagging its tail when you enter your apartment. It needs to be real, not large.
The power of gratitude works in multi-dimensional ways, but its core ability is to bring you back to the present and remind you that goodness persists even in the face of adversity. When you consistently work to develop gratitude, your inner narrative starts to change. You begin to enjoy the benefits of gratitude. So, go out and share the love, but do it one “thank you” at a time. If everything else fails, simply be thankful that you made it to the end of the article without your phone running out of battery.
