Be grateful for what you have! This advice might sound trite and, frankly, super annoying, especially when you’re having a really shitty day or struggling to look on the bright side. But starting a gratitude practice isn’t just a feel-good gimmick: a growing body of research suggests it may actually have many physical and mental health benefits.
“The science of gratitude shows quite clearly how effective and legitimate it is,” Laurie Santos, PhDprofessor and principal of Silliman College at Yale University and host of The Laboratory of Happiness podcast, says SELF. To start, studies found that people who take the time to acknowledge what they are grateful for are less likely to experience negative emotions and report greater overall well-being as well as stronger social support. There is also evidence that gratitude is associated with lower blood pressure and better quality of sleep. (We don’t want to bore you with more science, but if you’re interested, here’s a detailed look at the research-backed healing powers of gratitude.)
But let’s face it: just because you know a particular wellness ritual is good for you doesn’t mean it’s easy to start incorporating it into your life, especially if you’re in a place of low energy or high anxiety. THE Really The good thing about a gratitude ritual, however, is that it can take incredibly little effort: there are no special techniques to learn and no significant time investment.
If you’re curious about starting your own, try one or more of the following practices for a few weeks and see how you feel.
1. Start by thinking about gratitude only once a day.
“Take time each day, a few moments, to reflect on what you are grateful for,” Judy Moskowitz, PhD, MPH, professor of medical social sciences at Northwestern University Feinberg School of Medicine and president of the International Positive Psychology Association, says SELF. The easiest way to incorporate this into your life? Tap into gratitude as you complete a chore or routine you do daily. Making your bed in the morning, emptying the dishwasher, cleaning your face at night—these little activities can double the time you intentionally savor the things you’re grateful for. That way, it becomes a habit, plus there’s no need to rearrange your day.
Acknowledging at least three things you’re grateful for is a good start, Dr. Moskowitz says, and « they don’t have to be brand new every day. » You can use those like your health, your spouse or your pet again and again. They can also seem insignificant, adds Dr. Moskowitz – as small and simple as the fact that the sun is shining or your morning coffee has tasted amazing.
2. Keep a gratitude journal.
As the most studied intervention, keeping a gratitude journal is a great idea, Emiliana Simon-Thomas, PhDscientific director of Grand Bon Science Center at UC Berkeley, says SELF. And it’s better to take a few moments to really think about these little gifts, instead of rushing to jot them down like a shopping list, she adds. The more you really allow yourself feel your appreciation — rather than just following the moves — the more beneficial the practice will be, she says.
