Picture this: everyday life, right? Rushing from one thing to the next, barely pausing to smell the roses because, well, who’s got time for that, right? But what if we told you that taking a moment to appreciate the little things could turn your whole world upside down (in the best possible way, of course)?

For the past month, we’ve been exploring gratitude in all its forms to find out how it would change our outlook on life. Read all about gratitude, its impact on well-being, common obstacles to practicing gratitude, and some practical tips and practices to cultivate a mindset of thankfulness.

What is Gratitude?

Gratitude is a powerful emotion that encompasses appreciation for what you have, rather than focusing on what you lack. It’s about acknowledging the goodness in your life and recognizing that the source of that goodness lies at least partially outside of yourself.

Gratitude is more than saying “thank you”; it is a deeper appreciation for the positive aspects of life. It can be directed toward people, circumstances, or even life itself.

Here’s an interesting TedTalk about gratitude for happiness.

The Impact of Gratitude (backed by science)

Research has shown that gratitude isn’t just a nice feeling, it can also support better health, well-being, and wisdom in ourselves and the people around us. A growing number of studies have tested the efficacy of practices such as gratitude journaling (counting your blessings), and gratitude letters (writing letters to people you’ve never really thanked). For example, a study conducted in 2020 by Portocarrero has found that gratitude is an important predictor of well-being and other desirable outcomes. Even though there’s still more research to be done, the results are promising.

Mental Benefits of Gratitude

A 2021 study concluded that practicing gratitude can lead to increased happiness, better overall well-being, and a positive mood. Some evidence even suggests that practicing gratitude (writing letters, thinking about things you’re grateful for daily) actually decreases depressive symptoms and anxiety. Of course, this is not a black-and-white result, and practicing gratitude isn’t a magic solution to all depression, but it can aid in bettering it.

Other benefits may include better overall life satisfaction and improved self-worth.

Here’s an article we found extremely interesting, explaining the benefits of gratitude and how the effects work.

Social Benefits of Gratitude

Some studies have also mentioned the social benefits of practicing gratitude daily. The social benefits include stronger social bonds and a more positive feeling towards others, and it can even foster a sense of connection and empathy. I think even we as ‘normal’ people can understand why gratitude works in this way. Writing gratitude letters or even just thinking about the people and the reasons why you’re grateful towards them, will make you feel closer and maybe just more forgiving.

Physical Benefits of Gratitude

Okay, so this is where it gets cool and interesting – practicing gratitude may even have some physical positive effects. Studies have shown that people who are more grateful also sleep better, have lower stress levels, a stronger immune system, and by effect, are less ill. Some even claim it can help prevent diseases. How gratitude prevents disease, is by lowering your heart rate and blood pressure, improving your cognition and sleep, and lowering inflammation. An article by TheHealthy even says it can help prevent cancer, heart diseases, dementia, chronic pains, and a whole lot more – it can even help you live longer.

Again, gratitude probably won’t directly help you prevent diseases, it’s more like an effect of an effect.

Obstacles to Gratitude

The benefits are well-documented, but there are some obstacles that can stand in the way of an ‘attitude of gratitude’:

Negativity Bias: Our brain has a natural tendency to dwell on negative experiences more than positive ones, making it difficult to stay positive and grateful throughout our days.

Distractions and Busy Lifestyles:  You may have heard we live in a very fast-paced world. With the constant stress and distractions, it’s easy to overlook or take for granted the positive aspects of our lives.

Comparison: “Comparison is the thief of joy ”. This quote has been stuck in our minds a lot lately, as we’re constantly catching ourselves comparing ourselves to our family, friends, or even celebrities. “Why am I not as smart as him?” “Why can’t I be lean like her?” “Why is our life so much harder than theirs?” These types of thoughts direct our attention on what we seem to lack, instead of focusing on what we do have, and what is going well in our lives. The truth is, a lot of people would be happy to switch places with us. Besides, you never know what’s going on behind the curtains in someone else’s life. So take it from us: Stop comparing yourself so much, you’re perfect just the way you are.

Cultivating Gratitude: 5 Practices To Start Being More Grateful

So now that we’ve hopefully convinced you to try out gratitude, how do you start? It’s easier than you might think, so here are 5 ways to start being more grateful:

I. Write Down 3 Things you’re Grateful for Daily

The easiest way to start and what takes the least commitment, is writing down just 3 things you’re grateful for each day. You can either choose to do this every morning before you start your day or do it at night before going to bed. Both ways work fine, so it’s up to you to see what fits best in your schedule. The best part? It only takes about one minute.

II. Keep a Gratitude Journal

If you have more time than a minute, you can also try keeping a gratitude journal. Here you can write down what you’re grateful for every day more extensively, or use gratitude prompts to really think about different aspects of your life for which you’re grateful. You can write about things like your bed, access to water, or the people in your life. It really depends on what you like writing about or what prompts you use.

III. Write Gratitude Letters

Gratitude letters have proven their effects time and time again in various studies. To write one, you simply pick a person in your life for whom you’re truly grateful, and then you just write about why you’re grateful towards them. This is a great way to make yourself think about the people in your life and to make someone else feel good about themselves as well – a true win-win!

If you’re out of ideas for people, you can even write a gratitude letter to a company thanking them for a certain product, just have fun with it.

IV. Try Mindfulness or Meditation

We all know what it’s like to be grateful for something new, but then before you know it, you’re already looking for the next big new shiny thing. Practicing mindfulness and meditation can help you become more aware of the present moment, which in turn can make you more grateful for the here and now.

V. Do Random Acts of Kindness

Engaging in acts of kindness and generosity towards others can foster a deeper sense of gratitude and fulfillment in yourself. You’re not only helping other people, but you’re also helping yourself in the process.

Gratitude can truly transform your life in many ways, being mental, social, and even physical. By understanding the concept of gratitude, recognizing its impact, getting past the obstacles and implementing it into your daily life, you can truly cultivate a mindset of thankfulness, leading to a more fulfilling and positive life in general.

As Melody Beattie wisely said, “Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” Start practicing today with our 21-day gratitude challenge!

Want to know how we experienced this gratitude challenge? Watch the full video on YouTube: