8 Science-Based Gratitude Practices to Try Today

Have you ever noticed how life feels brighter when you start appreciating the good things? Guess what? That’s not just in your head. That’s Gratitude.

So, what’s gratitude? Gratitude is the act of recognising and appreciating the good things in life, whether big or small. It’s a feeling of thankfulness for people, experiences, or things that bring joy, comfort, or value.

Robert Emmons, a lead gratitude researcher suggests that gratitude has two key components. First, it’s an affirmation that there are good things in the world. Second, it’s a recognition that this goodness comes from outside of ourselves.

Why is gratitude powerful? That’s because gratitude has some amazing effects on your mind and body. It leads us to appreciate things and connect to others, both of which are good for our well-being. Simply put, it can boost your mood, reduce stress, and strengthen relationships.

How to increase your gratitude? In this post we are going to break down the science-based gratitude practices that are simple to include in your daily routine. Go ahead and try them out today!!

• Gratitude Journal
• Practice Gratitude for different things
• Gratitude Letter
• Gratitude Notes
• Gratitude Drawings
• Gratitude Collection
• Mental Subtraction of positive events
• Self-focused Gratitude

1. The gratitude journal

A gratitude journal is a notebook to keep track of the things that you’re thankful for or to complete other gratitude practices in. You can write about the things you are grateful for each day or create a list. You could also use your journal for drawing and other things that help you focus on what you are grateful for. The research suggests that gratitude journaling is an effective tool for increasing well-being. 

Need some ideas? Ask yourself:

• Are there any positive things that have occurred in your life?
• Are there any people you are happy to have in your life?
• What music are you thankful for?
• What foods are you most thankful for?​​

2. Practice gratitude for different things

Sometimes when we’re not feeling so good, it can be hard to bring to mind things to be grateful for. Here are some ideas for different life domains.

• People to be grateful for: family, friends, neighbours, teachers, cashiers, colleagues, and mechanics.
• Things to be grateful for: a roof over our heads, flowers, pets, favorite foods, and other important items.
• Places to be grateful for: warm sandy beaches, snowy mountains, nature, your favorite coffee shop, and your other favorite spots.
• Experiences to be grateful for: walking a nature trail, zip-lining, giggling with friends, social events, family reunions, and other favorite events.

3. The gratitude letter

Writing a gratitude letter involves thinking through all the things that make you grateful for a certain person. You may want to write one to a parent, partner, or long-term friend. In your gratitude letter, try to think of several things that make this person important to you.

4. Gratitude notes

Gratitude notes are kind of like a short version of a gratitude letter. Write out a note or two on a sticky note, card, or in a message to send to someone through text or social media. By taking the time to share your gratitude, you not only get to make yourself feel better, but you can also make others feel appreciated.

5. Gratitude drawings

Most gratitude practices involve writing or daily journaling. But some of us are more visual and can likely benefit from finding visual ways to explore and practice gratitude. If you want to, try making a gratitude drawing or painting. Include people, pets, foods, and anything else that you are grateful for.

6. The gratitude collection

Another fun way to practice gratitude is with a collection. We can collect all sorts of things that we are thankful for—photos, ticket stubs, and holiday cards can all be included. Just pop into your collection to remind yourself of the things you were grateful for.

7. Mental subtraction of positive events

This gratitude practice can help you imagine what your life would be like without important things or people. This practice can help you become more grateful for the things you might have previously taken for granted.

8. Self-focused gratitude

If we have low self-esteem, we may be struggling to have gratitude for ourselves. That’s why focusing some of our gratitude on ourselves can be a good fit for some. Try this by thinking of all the good things about you—things like your positive qualities and strengths.  

In Essence

Gratitude is a simple practice that will bring more happiness into your life. There are many ways to practice it for everyone.

Whether your prefer a journal, a letter, notes, or even drawing what you’re grateful for, each small act will help you shift your mindset in a positive way. The idea here is to try different methods and find what works for you and stick with it!! So why not start today?

I hope this post help you find your way to practising gratitude. Your turn. What gratitude method will you try? Share with us in the comments below 🙂

References

• Flinchbaugh, C. L., Moore, E. W. G., Chang, Y. K., & May, D. R. (2012). Student well-being interventions: The effects of stress management techniques and gratitude journaling in the management education classroom. Journal of Management Education, 36(2), 191-219.