8 ways to incorporate gratitude into your daily life

Expressing gratitude is a simple but powerful way to improve our well-being and lead a more fulfilling life. By intentionally recognizing and appreciating the good things in our lives, we can experience a range of mental and physical benefits that can contribute to a happier and healthier life.

However, it can be difficult to implement gratitude practices into our daily lives, even if we understand the benefits. Many people struggle with finding the time and motivation to cultivate gratitude, especially during stressful times or when facing challenges.

Therefore, it is important to find strategies that work for us when it comes to practicing gratitude. Starting small when forming gratitude habits can have many benefits. For one, it requires less time and energy, making it easier to incorporate into daily life. Additionally, research has shown that regular practice of gratitude has measurable positive effects on mental and physical health, including reduced symptoms of depression and anxiety, improved sleep quality, and increased feelings of happiness and well-being. By starting with small, manageable acts of gratitude, such as writing down one thing you are grateful for each day, you can slowly build up the habit and experience these benefits over time.

Keep a gratitude journal

Gratitude journals are a great way to reflect on the positive things in life and can improve overall happiness and well-being.

According to research by psychologist Sonja Lyubomirsky and others, journaling is more effective if you first make the conscious decision to become happier and more grateful. One study even found that people who kept gratitude journals or wrote about their gratitude experienced greater levels of well-being and happiness.

Gratitude journals can contain anything from simple moments of daily life to major life events, as well as personal relationships and positive interactions with others. The important thing is to focus on what we appreciate and value, and take the time to reflect on those things.

There is no “right way” to keep a gratitude journal, but there are some common practices to help you give structure to the habit.

Some tips for keeping a gratitude journal include writing when it works best for you, such as before bed to help with sleep, and recording events that were unexpected or surprising, as these tend to elicit stronger levels of gratitude. Other strategies include the “three good things” exercise, where you keep a daily record of three good things for which you are grateful, using a gratitude journal feature embedded in a meditation or mindfulness app, and starting a G.L.A.D. (Grateful, Loving, Awed, Delighted) practice.

It’s also important to revise your entries if you repeat them and to write regularly, whether it’s daily or every other day, to commit to a regular time to journal and honor that commitment

Say “thank you”

Make it a point to express gratitude to others when they do something nice for you.

When we express gratitude, we acknowledge the goodness in our lives and affirm that life is worth living. According to some research, expressing gratitude can lead to better sleep quality, improved focus, reduced stress, and increased resilience. In fact, expressing gratitude at work can improve workplace culture, increase job satisfaction, and foster teamwork and collaboration.

The practice of saying thank you has been studied in various settings. According to a study by the O.C. Tanner Institute, workers who are thanked and recognized for their work are half as likely to be looking for a new job, and are twice as likely to be highly engaged at work. Additionally, Harvard’s Making Caring Common project notes that teaching kids to notice who or what they are grateful for and think beyond a simple “thank you” can help them develop true gratitude.

It is also useful to explore saying thank you in a specific way, and not just as an automatic, and thoughtless response. Instead of simply saying “thank you,” you can try to be more specific about what you are thankful for. For example, you can say, “Thank you for helping me with my project. Your support made all the difference”

Practice mindfulness

Practicing mindfulness and gratitude go hand in hand as they both involve being present and appreciating the present moment. Mindfulness can help us become more aware of the things we have to be grateful for, while gratitude can help us cultivate a more positive and mindful attitude.

Mindfulness meditation can help you become more present and aware of your thoughts and feelings. You can also use this practice to focus on feelings of gratitude and appreciation.

There are several studies that examine the relationship between mindfulness and gratitude. One article states that there are a number of studies that explore the association between mindfulness and gratitude, but to date, no meta-analysis has consolidated the results of these studies.

Additionally, a research conducted by the Greater Good Science Center at UC Berkeley found indications of how gratitude might work on our minds and bodies, while not definitive, providing four insights on the possible mechanisms underlying the association between mindfulness and gratitude.

The Mindfulness Awareness Research Center of UCLA has stated that gratitude changes the neural structures in the brain, makes us feel happier and more content, and triggers the release of good hormones, regulating the effective functioning of the immune system


By volunteering your time and energy to help others, you can gain a deeper appreciation for the blessings in your own life, while also experiencing the satisfaction of making a positive impact on someone else’s life. According to an article on PsychCentral, research has shown that practicing gratitude can have a positive impact on mental health, leading to increased happiness and reduced stress levels. Volunteering can also be a way to practice mindfulness, as it requires you to be present in the moment and fully engaged with the task at hand.

Helping others can help you appreciate what you have in your life. It can also give you a new perspective on your own life and circumstances.

When you help others who are less fortunate, it can help you realize just how much you have to be grateful for. It can be easy to take our blessings for granted when we are focused on our own problems and worries. But when you see someone who is struggling with basic needs such as food, shelter, or healthcare, it can be a wake-up call.

Moreover, volunteering can provide a sense of social connectedness and belonging. It can help you build relationships and connections with others who share similar values and passions. This sense of community can give you a greater sense of purpose and belonging, which can enhance your overall wellbeing.

Give compliments

Let others know when you appreciate something about them.

There is ample evidence that giving someone else a boost, whether through compliments or expressing gratitude, has a mood-lifting effect and contributes to well-being. This means that giving compliments not only benefits the person receiving them, but also the person giving them.

There have been several studies that suggest a strong connection between compliments and gratitude. According to a Harvard Business Review article, expressing praise and gratitude is important for keeping up morale and can make people feel valued. Additionally, an article from Psychology Today notes that complimenting others can improve the mood of the compliment giver and can lead to more generosity in complimenting others.

In terms of studies that specifically explore the link between compliments and gratitude, one experiment published in Greater Good Magazine found that practicing gratitude can help increase feelings of gratefulness. Chinese participants who imagined a friend supporting them through difficult times and felt grateful toward that friend had increased feelings of gratitude, while those who did not think about their recent life experiences did not show the same increase.

While there is not yet a substantial body of research on the compliment-gratitude connection theory, there is evidence to suggest that giving compliments and expressing gratitude can have a positive impact on one’s mood and overall well-being.

Spend time in nature

Being in nature can help you feel a sense of awe and wonder, which can naturally lead to feelings of gratitude for the beauty and majesty of the natural world. It can also help you disconnect from the distractions and stresses of modern life, allowing you to focus more fully on the present moment and appreciate the simple pleasures of the natural world.

Spending time in nature and practicing gratitude have been shown to be closely linked in several studies. One study found that spending time in nature, even just for 15 minutes a day, can increase feelings of gratitude and well-being. Another study found that practicing gratitude in nature can lead to increased positive emotions and decreased negative emotions. In fact, some researchers believe that nature itself may inspire feelings of gratitude due to its beauty and awe-inspiring qualities

Use positive affirmations

Remind yourself of the good things in your life by repeating positive affirmations to yourself regularly.

Positive affirmations are statements that reflect a desired outcome or quality, said to oneself repeatedly in order to bring about a change in thinking or behavior. The idea is that by affirming positive beliefs, we can reprogram our subconscious mind and change our habits, behaviors, and ultimately our outcomes.

To use positive affirmations, you first need to identify the areas of your life where you would like to see positive changes, and then formulate statements that reflect the positive outcomes you desire. The statements should be in present tense, positive, personal, and specific to you.

For example, if you struggle with self-confidence, you might use affirmations such as “I am confident in myself and my abilities,” or “I believe in myself and my potential.”

Once you have identified your affirmations, you can start repeating them to yourself regularly, either silently or out loud. You can also write them down, visualize them, or record yourself saying them and listen to them throughout the day.

Positive affirmations can be a powerful tool to help shift our mindset towards gratitude. When we repeat positive statements to ourselves, we begin to create a new pattern of thinking and can start to see the good in our lives more easily. By focusing on what we are grateful for and affirming it to ourselves, we can cultivate a sense of abundance and contentment. For example, repeating affirmations such as “I am grateful for all the love and support in my life” or “I am thankful for the abundance of opportunities that come my way” can help us to appreciate what we have and focus on the positive aspects of our lives. By regularly practicing positive affirmations, we can build a more grateful and positive outlook on life.

Gratitude is a powerful tool that can help you improve your health and wellbeing, boost your mood, and enhance your relationships. By making gratitude a part of your daily routine, you can train your mind to focus on the positive aspects of your life, and cultivate a sense of appreciation for what you have. Whether you choose to start a gratitude journal, practice mindfulness, or simply take a moment to reflect on the good things in your life, there are many ways to incorporate gratitude into your daily routine. So why not give it a try? With a little practice and dedication, you can reap the many benefits of gratitude and live a happier, healthier life.

Author: Daily Ting