A beginner's guide to: Gratitude

thankfulness, appreciation, gratefulness

Gratitude is the practice of intentionally focusing on aspects of your life, big or small, in a positive way to cultivate a mindset of appreciation and contentment.

In a hurry and don't have any questions?

  1. Pause and take a full breath to help you to slow down.

  2. If you'd like to record your gratitude, grab a notepad and pen or use your phone.

  3. Take a moment to settle your mind on what you feel grateful for right now.

  4. Let the feeling of gratitude fill you up.

  5. To deepen your practice, explore more comprehensive exercises that you can integrate into your daily life.

  6. When you are ready, head to our Practice Guides and get started.

Looking for detailed practice guides? Hang tight, they are coming soon!

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.

Why gratitude is good for you

Gratitude isn’t just a feel-good practice; it’s a powerful tool for enhancing your mental and emotional states. By regularly acknowledging the aspects of your life from a perspective of appreciation, you can build resilience, reduce stress and foster a more optimistic outlook.

Improved mental health

Emotional well-being

Enhanced emotional resilience

Emotional well-being

Better relationships

Social well-being

Increased happiness

Emotional well-being, Self well-being

Improved sleep

Emotional well-being, Physical well-being

People who love gratitude

Hugh Jackman

Actor

Emma Thompson

Actor

Shawn Mendes

Person

Ted Lasso

TV Show

Real people's experiences

Starting gratitude? Read this first

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."

Getting started guides coming soon...

Are you ready to experience gratitude?

We are busy working on detailed getting started guides and individual practice guides to follow.

What you need to know about gratitude

Let's compare three different ways to start gratitude for the first time: self-led (using online guided sources), group (IRL) or 1:1 (online or IRL).

Compare

Recommendation for first-timer

Availability

Average cost per session

Special equipment required

Potential for socialisation & community

Safety & skill building

Space or privacy required

Ease of scheduling

Setup time

Active practice time

Unexpected advantages

Ancestry, history, facts and other trivia

The word “gratitude” comes from the Latin word gratus , meaning "pleasing" or "thankful."

“Gratitude is not only the greatest of virtues, but the parent of all the others.” - Cicero

People who regularly express gratitude tend to have stronger immune systems.

Oprah Winfrey is known for promoting the practice of keeping a gratitude journal.

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2 facts

Popular memes

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4 memes

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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