4 Ways to Practice Gratitude

Research tells us that practicing gratitude can support our happiness and overall well-being. It can play a positive role even when facing challenges in our lives. Thankfully, there are many ways we can incorporate gratitude practices into our daily routine. Here are four methods you can use from our Practicing Gratitude Teach-Out to add a little extra gratitude to your life.

Journals

Simply put, write down what you’re grateful for. This is one of the simplest and most common ways you can practice gratitude. Try writing down three to five things you’re grateful for each day.

Some people write these on slips of paper and store them in a box or jar that they decorate. Others buy a journal and write about things that made them laugh or note something kind someone did for them. There are also gratitude apps, many of which are free, that can remind you to share what you’re grateful for. Some let you include a photo to help you remember a gesture of kindness or something that brought you joy that day.

Symbols

You don’t always need to write down what you’re thankful for. Sometimes taking a quiet moment to reflect can serve the same purpose. We sometimes do this with symbols which can take the form of a physical object like a stuffed animal, photo, or piece of jewelry. Anything that reminds you to be grateful can act as a symbol. Whatever you choose, use that symbol to reflect on all the things you’re grateful for, whether they’re memories or something that made you feel good or happy in the moment.

Letters

Drafting a letter can be a powerful way to express gratitude. Think of someone who did something for you that meant a lot to you or someone who you are grateful to have in your life — write them a letter. Be sure to describe, in detail, what they did and why it meant so much to you. When you’re done, send them the letter. Better yet, visit them in person to hand-deliver or read the letter to them. This personal interaction is what can make this method particularly powerful for you and the recipient.

These don’t always have to take the form of a letter. You could write down what you’re thankful for about that person on slips of paper and put them in a box or jar, turn them into a collage, or create some other project like a tree or flower. Give your gratitude project to them on their birthday or anniversary, or you could save it for a day when they might just need to feel some love.

Reflections

Did you know you can practice gratitude in the form of a meditation? As you take a quiet moment to meditate, focus on the people you're grateful for, what you're grateful for about yourself, and what you're grateful for about your life. Remember to punctuate each with a mantra like, "For this I am grateful." Check out our Teach-Out for specific instructions about this exercise.

Which method you try doesn't matter. What matters is that you choose a way that works for you — one you enjoy and one that you want to stick with. The goal is to build a habit where you're looking for and noticing all the good things as you move through your day. The key with all these practices is to be genuine. You can be grateful for things that are small or big.

Whatever you try, we hope it helps create positivity in your life.

Thanks for reading and please join us in the free Practicing Gratitude Teach-Out.

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