More Than Giving Thanks

With Thanksgiving not far behind us, giving thanks might still be fresh on your mind. Perhaps you sat around the table sharing what you were thankful for, or simply quietly appreciated the time spent in the company of loved ones. No matter how you expressed it, we’re willing to bet that gratitude’s positive effects rippled beyond the dinner table. In fact, it’s so beneficial that it’s well worth extending throughout your whole year — even the simplest gratitude practice does wonders for both health and happiness.

There’s been loads of research that’s proven the positive effects of gratitude. In one prominent study, those who wrote what they were grateful for everyday were more optimistic and felt better about their lives. Another found that practicing gratitude improves mental health, which leads to better sleep quality and a stronger immune system. There’s even some research that suggests gratitude can help you live longer. Sounds pretty great, right?

Probably in part due to our annual Thanksgiving traditions, Americans tend to think of gratitude as a way of expressing thanks — perhaps for a meal, an event, or an act of kindness. But really, a gratitude practice is a mindful appreciation of all of our life experiences.

To take in all of these benefits, it helps to practice gratitude everyday. But don’t worry, it doesn’t take long at all. Simply write down what you’re grateful for. You might start to notice the joyful greeting from your pet, the warmth of a heater on a chilly morning, fresh snowfall, a friendly interaction with your neighborhood grocer, or a hug from a loved one. They may seem small, but all of these examples are  opportunities to feel more happiness and connection. 

Then, sit with your gratitude. Take 15-30 seconds and focus on each item one by one. Check in. How do you feel? Take note: It might be warm, happy, or relaxed, or perhaps you feel more energetic.

Gratitude does take a little practice because it’s much easier for us to focus on the things that go wrong — you can thank evolution for that! In the distant past, it was much more beneficial to remember negative experiences so that you could avoid the things that could hurt or kill you. For instance, if you ate a poisonous berry that made you sick. There was no survival-related benefit to, say, remembering a beautiful sunset. 

But here’s the thing: By exercising your gratitude muscle (through practice), you can rewire your brain to focus on the positive. And that’s when all those lovely benefits will come rolling in.  

To make sure you’re giving your gratitude the attention it deserves, set aside a little time each evening to write down three things that you’re grateful for. Perhaps it’s the complement your co-worker gave you when you got to work, a hug from a loved one, or even that warm cup of coffee this morning. 

That’s it! That’s all it takes to live a happier, healthier, and maybe even longer life. And after some practice, gratitude will come naturally to you. Are you ready to give it a try?