4 Practical Ways to Make a Habit of Gratitude In Your Life

Inside: Learn four practical ways to make a habit of gratitude in your life. It will bring more joy to you and others.

In a world that can feel overwhelming, cultivating gratitude is a powerful way to stay grounded, mindful, and peaceful.

But for many of us, practicing gratitude isn’t something that comes naturally. It requires effort and intentionality.

Unfortunately, our attention is often directed at our ongoing to-do list, looking ahead and dwelling on what we need (or want)- instead of appreciating the things we already have. 

That’s why making a habit of gratitude can be so impactful. By finding ways to incorporate appreciation and thankfulness into your day, you might be surprised to see just how much of an impact it can have on your mood, your outlook, and your overall well-being. 

And it doesn’t have to be complicated or take much time. Instead, finding ways to make a habit of gratitude might be easier than you think!

Not sure where to start? Here are some practical ways you can make gratitude a consistent part of your life:

The Impact of Gratitude

So why should you consider making gratitude a habit? There are many ways that practicing gratitude can positively impact your life.

Neuroscience tells us that practicing gratitude can even rewire our brains. It activates the brain’s reward system, strengthens neural pathways, reduces negativity bias, assists emotional regulation, helps build resilience, and encourages a growth mindset.

When we experience gratitude, it changes physiological aspects of the brain that reside at the neurotransmitter level and these changes create feelings of happiness and contentment. (source)

Gratitude not only has a positive effect on your brain, but it also can help improve relationships and your mental and physical health.

Making a habit of gratitude can change your life. Read on for four practical ways to get started.

4 Ways to Make a Habit of Gratitude in Your Life

Try these practical ways to make a habit of gratitude in your life and notice how it impacts your overall well-being.

#1 Habit of Gratitude: Keep a gratitude journal.

A gratitude journal is a simple but effective practice that can help you keep gratitude top of mind. It doesn’t have to be elaborate or time-intensive.

You can buy a dedicated journal with daily gratitude prompts and activities. Or you can keep things as simple as writing in a notebook on your nightstand or a dedicated note on your phone. 

Each day, jot down a few things you’re grateful for. That’s it.

Focus on the little things – the simple joys, such as the smell of your morning coffee, a moment of quiet during a busy day, or a song that came on the radio that you hadn’t heard in years, are all perfectly valid things to appreciate.

If you want to take things a little further, write down why you’re grateful for those things. 

Try to write something down every day, even when you’re busy or feeling overwhelmed. And try to revisit your past entries often.

Over time, you’ll see just how much you have to be grateful for in life – and you’ll start to pause in the moment and appreciate the little things throughout your day that might make their way into your journal later. 

#2 Habit of Gratitude: Pause for mindful moments.

Most of us rush through our days, racing against the clock to get everything on our to-do list accomplished. In that flurry of activity, it’s easy to overlook the magical moments that make our days bright. 

Making an intentional habit of pausing for mindful moments can be a great way to break through the fog of our routine and practice gratitude throughout our days. 

There are a few ways you can do it. One strategy is to ‘habit stack’ gratitude with something else you do each day. Think about something you appreciate while you brush your teeth each morning, or as you grab your keys to leave the house, or while you’re watering your plants. 

If you don’t think you’ll reliably remember, try something a little more obvious. Simply set a reminder or two on your phone to pop up each day and urge you to pause. When you see them, take a quick break from whatever you’re doing and breathe.

Appreciate your surroundings. Check in with your body – how do you feel? What are you experiencing at the moment? And take advantage of the opportunity to reset your day, especially if things haven’t been going well.

Try to let go of any stress or anxiety you’re feeling with a few deep breaths and take a second to appreciate the view from your window, the sound of the birds, and the fact that the traffic lights on your commute seem to be timed just right today. 

#3 Habit of Gratitude: Start a gratitude jar.

A gratitude jar is another small but effective way to make gratitude a habit – and give yourself a fun tradition to embrace for years to come. 

Dedicate a jar to the task – any jar will work. Just make sure it’s clean and dry! Keep some small pieces of paper and a pen nearby, and place your jar in a spot where you won’t forget about it.

Then, once a day, write down something you’re grateful for on one of those papers, fold it up, and add it to the jar.

At the end of the year – or the end of the month, if you’ve picked a small jar – go through each piece of paper and remind yourself of all the little moments that made you smile. 

Another benefit of a gratitude jar? You can encourage others in your household to participate.

This is a great way to practice gratitude with your kids, your spouse, or your roommates – everyone can contribute to the collective jar and share your appreciation together.

And when you read through all of the things people are grateful for, you might be inspired to find appreciation in areas of your life that you previously overlooked. 

#4 Habit of Gratitude: Express your gratitude for others.

Keeping a gratitude journal or gratitude jar can be a great way to fill your own cup – but gratitude is something that can benefit ourselves and those around us. 

Most of us have plenty of opportunities to show our appreciation for others throughout the day, but we rarely make it a priority. By making a habit of sharing your gratitude, you’ll be happier, brightening your own day and uplifting those around you.

Write a thank-you card to someone who made a difference in your life – even if it’s been a while – and put it in the mail.

Write a brief note of appreciation on a napkin for a waitress who went above and beyond, or give an employee a shout-out to their manager if they helped you out in a big way. Leave a positive review for a small business online.

Be an intentional friend and send a quick text or make a quick call to let them know how much they mean to you. 

It might feel a little uncomfortable or strange at first, but over time, you’ll build a habit of appreciating others that will fill your cup again and again. 

How will you make gratitude a habit in your life? Leave a comment and let me know which of these ideas you’ll try first.

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