Living a Better Life With Gratitude
- Nov 18
- 2 min read
By Dr. Randall Hansen, Ph.D.
Do you want to be happier, healthier, and more fulfilled? There is a simple practice that takes very little time and cost that can have tremendous positive benefits, both in the short-term and in other moments when you may be struggling.
What is this practice? Making gratitude a priority in your daily life.
Having a daily gratitude practice can raise your level of joy, happiness, and self-esteem, while also improving your health and sleep (by reducing toxic elements such as stress, anger, resentment, regret, and frustrations). It also leads to a greater sense of satisfaction with life.
Strategies for a Life of Daily Gratitude
1. Keep a Gratitude Journal. Whether one uses an actual journal or simply has a jar and notecards, it is important to spend time at the end of the day reflecting on special, happy, and positive moments, big and small. These techniques are great for reminding people of all the good in their lives on days when they are struggling to find gratitude.
2. Express Appreciation to Others. Once people discover how powerful love and appreciation are – how a few simple words can completely change the outcome of someone’s day – this strategy will become one of their go-to strategies for recognizing and thanking those who support them. Expressing appreciation costs nothing, and is such a win-win for both parties.
3. Give Back, Serve Others. Nothing helps people get out of their own heads and problems than by giving of their time to serve others in need. Helping can take many forms, from checking in with a neighbor or friend to volunteering with a group that serves the community. There is no better way to feel joy and break out of a funk than to help others.
4. Practice Gratitude Moments. Don’t wait for the end of the day for gratitude reflection; this strategy is about taking gratitude breaks throughout the day to clear the mind and change perspectives. Look out a window or at some favorite pictures. Review some entries in your gratitude journal. Visit with a favorite co-worker and bond over happy things.
5. Take a Gratitude Walk. Getting outside is powerful. It could be in the backyard, through the neighborhood, at a local park, or a favorite hiking trail. The key is focusing on feeling grateful for nature, including the fresh air and water, the natural beauty of the trees or flowers, the peaceful sounds of a river or ocean, the majesty of a pond or lake, or the deep beauty of the mountains.
6. Appreciation for Near-Misses. Recognizing the things that did not happen is also important. There are days when people avoid some sort of accident, whether at home, the office, or on the road. While it is heartbreaking for the people involved, it’s important to recognize the luck in escaping these near-misses that could have sidetracked our lives and livelihoods.
Final Thoughts About a Gratitude Practice
A gratitude practice provides people with many benefits, including: greater satisfaction with life; better physical and mental health; increased happiness and mood; greater resilience for dealing with negative situations; better physical health; and improved sleep.
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