What is Gratitude?
In simple language, gratitude is being thankful for something we have in life or experience. This is not just a feeling of appreciation but a part of our soul. While a simple “thank you” can be considered gratitude, it can revolve around people, places, experiences—overall, our whole life.
Do you remember in F.R.I.E.N.D.S, Joey and Phoebe had a debate where Joey argues that there’s no such thing as a truly selfless good deed because even when you do something nice for someone else, you feel good about it, which means you’re benefiting too? Gratitude is the same. We appreciate small things to nurture our souls healthily.
Starting with appreciation, gratitude becomes larger than life and nourishes our soul with the cultivation of positivity. No one is born with a gratifying mindset wholly—we build a habit consciously, and then it becomes “us,” inseparable.
Benefits of Practicing Gratitude
Gratitude is connected with spiritual, physical, and mental well-being. Scientific studies have proved that this simple approach to life can work like magic. Researchers have conducted intense experiments, and the results were always on the page of positivity.
Physical Well-being
As we have heard from childhood that body and mind are connected, visual proof is when we cultivate positivity, it somehow improves our physical functions.
Among many findings, a 2021 study shows that constant gratitude practice can bring improvement to heart health, regulate breathing, and control blood pressure.
Improving the immune system, sleeping patterns, and healthy digestive systems are some of the benefits of this habit.
Another 2021 study revealed a positive connection between gratitude practice and reducing inflammation.
Mental Well-being
When we regularly and consciously practice appreciation, it reduces so many mental problems. Most of the problems or hardships we face are in our heads. Our mind is sometimes the biggest enemy to war against.
It is clinically proven that keeping a journal or any means of appreciation reduces depressive symptoms to some extent.
Without any expertise, just as a normal human being, think—what is anxiety really? Isn’t worrying about the future, negative outcomes, or fears of something going wrong what causes anxiety? If I am cultivating a habit of appreciating every little thing in daily life, then that keeps me in the present, out of negative thoughts. Even without research, this is evident—anxiety will reduce to a big extent for this habit, right?
Developed Relationships
When we appreciate every small moment and live in the present, our perspective on relationships changes. We think differently and approach others in a healthy way. Gratitude helps maintain a balance in every aspect.
Improved Optimism
Optimism is an exercise. Without practice, keeping a positive mind in the world we live in is impossible. Some people stay optimistic because of their religious beliefs. When uncertainty is left to a greater authority, positive thinking becomes easier. With gratitude, optimism comes as a byproduct.
Steps to Practice Gratitude
Meditation is extremely difficult for me. I have tried and tried—still trying. Focusing on a single thing or your thoughts sounds easy, but it isn’t. Focusing on thoughts means admitting your happy thoughts as well as sorrows. It’s damn painful.
Gratitude is somewhat doable. I am talking about the beginner’s level, though. There’s so much depth in the concept. But for a starter, we don’t have to deep dive into that. It’s better to start taking tiny steps than running away. How to start?
Start Right Now
“I will start gratitude practice from tomorrow.” Not going to work, believe me. Procrastination is at its best when we keep pushing for tomorrow. If you want to build this habit, just start right now. I had been doing the same for a long time, then finally started from “today,” not “tomorrow.”
This is a beginner’s guide, and I am also at that level. It’s actually better—we can grow together.
Start by Simply Thinking
You don’t need to have a journal, big commitments, or any big life goals. What I have realized is that whenever I make a plan or set a goal, I procrastinate a lot. The chances of not doing it are high in my case. It’s also true that setting goals can be beneficial for others.
From today, for 2-3 minutes, just think about what good happened today. It doesn’t have to be a promotion or achievement. Maybe a good coffee, your plants looking fresh, or talking with some friends. The goal is to find out anything positive.
Let’s assume today was the worst day—everything went wrong. Even then, something good must have happened; otherwise, you couldn’t have gone through it.
Thinking like:
- Well, I woke up one hour earlier today.
- I am grateful that I talked with her after so long.
- Today, that little child was looking cute at the park.
Start Writing
Once you start thinking, slowly start writing those in a journal. A journal can make those grateful moments feel real when you write them down.
I have tried multiple things. At first, I used to write in a journal, but then I felt it was a hassle even to hold the journal daily. So, I installed an app that gives me a gratitude prompt every day before sleep and after waking up. Every day, different questions—so it’s easier to carry on. Later, I started writing about random thoughts in my journal.
At first, when I used to sit to write about 3 things I am grateful for, it felt silly in my head. Some days, it felt like, “Well, today I have nothing to be grateful about.” Nothing would come to my mind except the bad or irritating things that happened.
That’s the goal, actually. Sit down even if nothing comes to your mind. Search for anything—small or big—for the day. If you feel nothing, then just find those 3 points for writing. When the habit builds and appreciation becomes part of the day, your perspective changes. You won’t find those silly anymore. You will be able to find the better things than everything wrong. That’s when the progression actually starts. The same happened with me.
Take a Walk
I am the kind of person who feels uncomfortable walking alone. It’s easier to go for a walk with a partner. Then, I started consciously going alone to overcome that discomfort.
If writing is a hassle for you, the next best thing is going for a walk. Actively look for things to be grateful for. Benefits? Immediate shift in a chaotic mind, feeling light, and a break from overwhelming thoughts. Solo walks can be an effective way of gratitude practice through observing around and breathing in nature.
Make Practice Interesting
Daily writing or finding things can be mechanical and boring for some people. You can try different things to make it interesting. Write notes to your friend who helped you, draw, do something for others, volunteer, etc. Partner with someone to build this habit—that way, you stay committed to the practice as well as enjoy the process.
Share Appreciation with Others
When someone passes a glass of water, we say “thank you.” For everything others do for us, we say that. But how often do we actually mean, “I appreciate your gesture”? These have become scripted social obligations. Heartfelt conversations feel cliché to us.
Next time a friend checks in on you, don’t just say ‘thanks’—tell them, ‘I really appreciate you thinking of me today, it meant a lot. At first, this action might feel weird, but once you do it, you will notice the shift in your emotions.
Don’t Stop the Practice
This is not a six-month course or a learning process to stop after a while. Make this a habit for a lifetime. Later, without writing or active actions, this habit will become a part of your natural gesture. Just keep at it.
Additional tips
Practice Gratitude Before Bed
Before you go to sleep, take a moment to reflect on the day. This sets a positive tone for the night and helps you fall asleep with a peaceful mind.
Start a Gratitude Jar
Place a jar in a visible spot and fill it with notes of gratitude. Every day, write something you’re thankful for and add it to the jar. On difficult days, you can pick a note from the jar to remind yourself of all the things that bring you joy.
Gratitude in Difficult Times
It’s easy to be thankful when things are going well, but challenging times are when gratitude can truly make a difference.
Gratitude isn’t just a habit—it’s a shift in perspective. The more you practice, the more you’ll see beauty in the everyday. Keep going!
