Gratitude practice lifts mood and strengthens relationships. Regular thankfulness enhances sense of purpose, reduces stress and improves sleep quality.
A beginner's guide to: Gratitude
thankfulness, appreciation, gratefulness
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- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
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What is gratitude?
In a world where it’s easy to get caught up in the hustle and the challenges of daily life, gratitude offers a powerful way to shift your perspective. By intentionally focusing on aspects of your life in a positive way – whether they’re big milestones or small, everyday moments – you can foster a deeper sense of contentment. Gratitude isn’t just about saying “thank you”; it’s about training your mind to see the good that’s already present, which can improve your mood and reduce stress. This simple yet profound practice is predominantly self-led, allowing you to reflect privately on what you appreciate most. However, gratitude can also be shared and amplified in group settings, creating a ripple effect of positivity. Ready to discover how this practice can enrich your life? Let’s dive into the world of gratitude and see how you can start today.
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Why gratitude is good for you
Robust studies verify Gratitude lifts mood and strengthens relationships. Regular thankfulness enhances sense of purpose, reduces stress and improves sleep quality.
Lifts positive mood
Focus area: Lightheartedness (Impact rating: High)
Boosts giving behaviour
Focus area: Generosity (Impact rating: High)
Strengthens bonds
Focus area: Social connection (Impact rating: High)
Helps life feel more purposeful
Focus area: Purpose (Impact rating: Medium)
Adds a spark of energy
Focus area: Vitality (Impact rating: Medium)
People who love gratitude
Hugh Jackman
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Emma Thompson
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Shawn Mendes
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Want a closer look at gratitude?
Ways to try it, what to expect, and how to stay safe. Read on!
We bet you're on board for gratitude! Before you dive in, there are a few different methods and details to consider so you can successfully practice gratitude. It's worth taking a more in-depth look to find what suits you best.
Common styles
These styles offer simple ways to incorporate gratitude into your routine, whether solo or in a group.
Self-led gratitude journaling
Gratitude meditation
Gratitude circles
Gratitude letters
What you might experience
🤔
"What am I supposed to be grateful for?"
😊
"That felt good to acknowledge."
😬
"What if I can’t think of anything?"
😌
"This is better than I expected."
😊
"This does change my perspective."
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
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Unexpected advantages
Ancestry, history, facts and other trivia
Gratitude journals are shown to increase long-term happiness by over 10%.
People who regularly express gratitude tend to have stronger immune systems.
Oprah Winfrey is known for promoting the practice of keeping a gratitude journal.
“Gratitude is not only the greatest of virtues, but the parent of all the others.” - Cicero
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Popular memes
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Academic research we rate
Divergent effects of brief contemplative practices in response to an acute stressor: A randomized controlled trial of brief breath awareness, loving-kindness, gratitude or an attention control practice
Hirshberg, M. J., Goldberg, S. B., Schaefer, S. M., Flook, L., Findley, D., & Davidson, R. J. (2018). Divergent effects of brief contemplative practices in response to an acute stressor: A randomized controlled trial of brief breath awareness, loving-kindness, gratitude or an attention control practice. PLOS ONE, 13(12), e0207765. https://doi.org/10.1371/journal.pone.0207765
Enhancing Meaning in Life and Psychological Well-Being Among a European Cohort of Young Adults via a Gratitude Intervention
Czyżowska, N., & Gurba, E. (2022). Enhancing Meaning in Life and Psychological Well-Being Among a European Cohort of Young Adults via a Gratitude Intervention. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.751081
Gratitude as Mood Mediates the Effects of a 6-Weeks Gratitude Intervention on Mental Well-Being
Bohlmeijer, E., Kraiss, J., Schotanus-Dijkstra, M., & ten Klooster, P. (2022). Gratitude as Mood Mediates the Effects of a 6-Weeks Gratitude Intervention on Mental Well-Being: Post hoc Analysis of a Randomized Controlled Trial. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.799447
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7 research pieces
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