Gratitude: The Benefits and 12 Ways to Practice Gratitude

By Alissa Janey, Life Coach, Blogger and Creator of ElevateRadiate.com

How many of us want to feel happier and have a greater sense of peace and fulfillment?

Practicing gratitude is a way of cultivating a more fulfilling and satisfying life. By regularly acknowledging and appreciating the blessings around us, we open ourselves up to experiencing greater happiness, resilience, and connection with ourselves and others.

Today, I will share 12 ways to practice gratitude. By creating small everyday habits, you can learn to live with a grateful heart right now.

But before we get into ways to practice gratitude, I believe it’s important to review how it can enhance our well-being and enrich our lives.

Practicing gratitude has numerous benefits that positively impact various aspects of our lives. Here are some reasons that demonstrate how practicing gratitude is beneficial:

Reduces Stress and Anxiety

By acknowledging and appreciating the positive aspects of our lives, we can train our minds to be more resilient and less reactive to stressors. Gratitude promotes a sense of calm and relaxation, strengthening emotional balance.

Enhances Self-worth

Gratitude nurtures a positive self-perception. By recognizing and appreciating our own positive qualities, unique experiences, and personal growth, we cultivate self-esteem and a sense of self-worth. Gratitude reminds us of our value and encourages self-compassion.

Strengthens Relationships

When we show appreciation and acknowledge the kindness, support, or love we receive from others, it deepens our connections and creates a sense of mutual respect and gratitude.

Shifts Perspective and Encourages Growth

Gratitude helps us reframe our perspective and find meaning in both positive and negative experiences. It allows us to see challenges as opportunities for growth and personal development.

Increases Resilience

Gratitude allows us to cope with challenges and bounce back from setbacks more effectively. When we practice gratitude, we build a mind-set that acknowledges our strengths and the resources we have available to us, allowing us to face adversity with greater optimism and determination.

Produces Overall Satisfaction in Life

Gratitude can lead to greater overall life satisfaction. By recognizing and appreciating the blessings and positives in our lives, we develop a deeper sense of fulfillment, purpose, and happiness. Gratitude helps us focus on what truly matters, fostering a sense of abundance and contentment.

Now that we know why practicing gratitude is important and how it can enhance our well-being, next, we will review some ways to practice it.

Our lives can get so busy managing our day-to-day tasks. How often do we take a few moments to notice and feel gratitude for the blessings in our lives?

Here are 12 ways to practice gratitude every day:

1. Choose to notice your blessings in the moment

The world offers so much beauty around us in nature and our own lives. Throughout the day, pause and take a moment to notice and appreciate the present moment. Engage your senses and find something to be grateful for in your surroundings. It could be the beauty of nature, a kind gesture from a stranger, or the warmth of a cup of tea. Allow yourself to fully experience gratitude in the moment.

2. Don’t compare yourself to others

Mark Twain wrote: “Comparison is the death of joy.” Comparing ourselves to others can have us measuring our worth based on how we stack up against others rather than acknowledging our own gifts and growth journey.

We all have a different purpose for being on this planet.

Instead of comparing ourselves to others, it can be more productive to spend our energy setting personal goals that align with our values and passions and celebrate our own personal growth.

If you find yourself comparing go easy on yourself. Sometimes it can be healthy if the intent is being inspired by someone else. Or it could even be leading us to parts of us that need our attention for healing.

3. Incorporate gratitude into your daily routine

Establish certain triggers throughout your day that can remind you to be grateful. It could be a specific alarm on your phone, a visual cue, or a regular activity like grabbing your morning coffee. Whenever these triggers occur, take a moment to pause, reflect, and express gratitude for something in that moment.

4. Start a gratitude journal

Research has shown people who regularly write down what they are grateful for increase their overall happiness levels and generally are more satisfied with their lives. They also build resilience, the ability to bounce back quicker during tough times.

Set aside a few minutes each day to write down things you are grateful for. It could be as simple as three things or moments that brought you joy, made you smile, or touched your heart. This can be a peaceful time you look forward to in your day to learn more about yourself and build a grateful heart.

Check out my free Gratitude Journal Prompts to Start and End Your Day to get started.

5. Find gratitude in unconventional moments

Going forward, look for ways to find gratitude in moments or situations you may not have before.

Last week, the lines at a store were longer than I anticipated, and I ended up waiting for twenty minutes. Instead of getting frustrated, I remember thinking, “How can I make the best use of this time?” Since I have been practicing meditation and mindfulness, I began to take deep belly breaths and intentionally lived in the present. I was grateful for the time to calm my mind and body.

6. Leverage your hardships as a springboard for growth

We all go through various challenges in our lifetime. Every struggle in your life has shaped you into the person you are today.

Look for lessons learned, personal growth, or silver linings amid the adversity. Shifting your perspective can help you reframe challenging experiences and find gratitude even in the face of hardship.

I realize this can be difficult to see at the moment, but try to lift yourself up and see from a bird’s-eye view. Ask yourself questions such as “What can I learn from this?” and “What can I be grateful for during these tough times?”

7. Create a gratitude jar

A gratitude jar serves as a physical reminder to regularly practice gratitude. By taking a few moments each day to write down things you are grateful for, you train your mind to focus on the positive aspects of your life.

Find a jar and place it somewhere you will see it daily. Write down one thing you are grateful for onto a sticky note or piece of paper. Place the paper into the jar when you are finished.

Do this every day for the next 30 days. Over time, you will have a collection of positive moments and reminders of gratitude to reflect upon.

8. Volunteer in your community

For many people, giving back to others is a way to realize gratitude. Not only will it allow you to be more grateful for the things that you may take for granted but studies have shown that volunteering for the purpose of helping others increases our own well-being.

Start by reflecting on your interests, passions, and skills. Consider what causes or issues you feel strongly about. Do you enjoy working with children, animals, the environment, or the elderly? Are you skilled in teaching, fundraising, event planning, or any other specific areas? Identifying your passions and skills will help you find volunteer opportunities that align with your interests and allow you to contribute in a meaningful and effective way.

Look for local nonprofit organizations in your community whose initiatives resonate with you.

Consider contacting local volunteer centers in your area and ask how you can best contribute based on their needs and your skills and passions.

9. Give thanks

• In person or through a thank-you note. Take the time to express gratitude directly to the people in your life who have made a positive impact. Write a thank-you note, send a heartfelt message, or simply verbalize your appreciation. Be specific about what you are grateful for and how it has affected you.

• Through prayer. Praying is a wonderful way to share your gratitude for your blessings.

• Saying grace before meals. Saying grace before meals is an opportunity to pause and share gratitude for all that took place for you to eat your meal and provide nourishment to your body.

10. Feel gratitude in your heart

The HeartMath Institute has found that when you genuinely feel and express gratitude, positive changes occur in your heart rhythms, which lifts your overall vibration.

Feeling emotions of gratitude and love causes the heart to beat out different messages, which determine what kind of signals are sent to the brain. Positive feelings equal positive signals.

Once you recognize something you are grateful for, feel it in your heart. One way to feel gratitude is to place your hand on your heart, take slow, deep breaths in and out, and remind yourself to live in the present moment.

11. Go for a stroll in nature

Nature walks are one of my favorite things to do and always leave me with a grateful heart. When you go into nature, see how many things you can find that you are grateful for, such as the aroma from lilac bush, a squirrel playfully running across your path, or the shapes in the clouds up above.

12. Reflect on what you may take for granted

Think about the fundamental things you use every day that you may take for granted, such as food, clean water, air, heat, and access to free education. Put things in perspective, and consciously be grateful for what you have access to every day.

Practicing gratitude can produce greater satisfaction in life, improve self-worth, and reduce stress and anxiety. It can vastly shift our perspective and alter the way we see the world by cultivating appreciation for what we have in our lives right now.

Developing small everyday habits can create a foundation for fostering a grateful mind-set. After a while, it will be ingrained in your ongoing thoughts and habits and become a part of who you are.