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Gratitude Practice

mental_health · easy · 10-15 min/day

What is Gratitude Practice?

Deliberately focusing attention on things you appreciate in life. Research shows regular gratitude practice improves wellbeing, reduces depression symptoms, strengthens relationships, and may improve sleep quality.

Is there evidence for it?

EVIDENCEmoderate

How do you do Gratitude Practice?

  1. 1.Write down 3 specific things you're grateful for each evening — be concrete, not generic
  2. 2.Vary your entries: rotate between people, experiences, simple pleasures, abilities, and opportunities
  3. 3.Include the 'why': explain briefly why each thing matters to you (deepens the emotional impact)
  4. 4.Express gratitude directly to others once per week through a message, call, or letter
  5. 5.Pair with a trigger: do it at the same time daily (e.g., before dinner, while having tea, or in bed)

How long does it take?

10-15 min/day.

Is it hard to start?

easy.

PRACTICE ITCurious again — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Robert Emmons (gratitude research pioneer); Seligman's positive psychology; DBT incorporates gratitude journaling
gratitude · positive-psychology · wellbeing · relationships · simple
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