November is here, and with Thanksgiving just around the corner, it’s the perfect time to start a gratitude practice and think a little more about what we’re thankful for. Between family gatherings, turkey, stuffing, and pumpkin pie, gratitude tends to get a little extra attention!
But here’s the thing: a gratitude practice shouldn’t be something we only think about once a year. Making time to appreciate the good things in our lives can be a meaningful habit to carry with us all year long.
And there are some pretty good reasons to do it! Research has linked the benefits of gratitude to improved mental well-being, reduced stress, better sleep, and healthier lifestyle habits. There are even potential health benefits of gratitude that extend to our physical well-being.
The best part? You don’t need to keep a gratitude journal, make a daily list, or follow a complicated routine to practice gratitude. There are plenty of simple, meaningful ways to express appreciation, recognize the good things in your life, and spread a little kindness along the way.
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To make it fun to start practicing gratitude, I’ve got a fun little exercise for you if you want to see how easy it can be! (This could also be great to do with your family, go around the holiday dinner table and share your answers!)
But before we get to the fun and games, I want to explain a few things so you understand why this is so important…
Why You Should Adopt a Gratitude Practice
Why Gratitude Matters
Gratitude has benefits that reach beyond making you feel good in the moment. Developing a regular practice of recognizing and expressing appreciation can support your mental health, strengthen relationships, and encourage habits that contribute to overall well-being.
How Gratitude Improves Mental Health
1. It can improve your mood and increase positive emotions.
When you’re busy managing responsibilities, dealing with stress, or working through challenges, it’s easy to overlook the positive things happening around you. Practicing gratitude encourages you to pause and recognize those moments.
Taking time to appreciate a supportive friend, a personal accomplishment, or something that made you smile can help shift your attention toward more positive experiences.
Research published in Proceedings of the National Academy of Sciences in 2025 examined 145 studies involving more than 24,000 participants. Researchers found that gratitude interventions produced small but measurable improvements in overall well-being.
2. It can help manage stress.
Ongoing stress can affect your mood, concentration, energy, and ability to relax. Gratitude offers an opportunity to step back from stressful thoughts and recognize the positive resources available to you.
For example, thinking about someone who supports you or remembering a challenge you’ve successfully overcome can help you feel more capable and supported.
Gratitude doesn’t make stressful circumstances disappear, but it can help you develop a healthier emotional response to them.
3. It may help reduce symptoms of anxiety and depression.
Research examining gratitude practices has found promising improvements in psychological well-being, including modest reductions in reported anxiety and depressive symptoms.
One possible explanation is that gratitude encourages people to direct some of their attention away from repetitive negative thinking. Recognizing positive experiences can introduce a different perspective and create opportunities for more balanced thinking.
Gratitude can also encourage social connection, which is important for emotional health. Feeling appreciated and maintaining meaningful relationships can help reduce feelings of loneliness and isolation.
Gratitude is a helpful addition to healthy coping strategies, although it isn’t a substitute for professional mental health treatment.
4. It strengthens relationships and social connections.
Expressing appreciation helps people feel valued and recognized. When you tell someone how much you appreciate their kindness, support, or friendship, you reinforce the connection you share.
These small expressions of appreciation can encourage more positive interactions, strengthen trust, and make relationships more fulfilling.
Having supportive relationships also provides emotional benefits during difficult periods. Knowing that people care about you and are willing to help can make stressful experiences easier to navigate.
How Gratitude Supports Physical Health
Your mental and physical health are closely connected. Stress, emotional well-being, sleep, and everyday habits can all influence how you feel physically. Gratitude may support physical health through several of these connections.
1. It may improve sleep quality.
Stressful thoughts and worries can make it difficult to relax at bedtime. Spending time thinking about everything that went wrong during the day or everything you need to accomplish tomorrow can keep your mind active when you’re trying to fall asleep.
Taking a few minutes to reflect on positive experiences may help create a calmer mindset before bed.
Some research has found an association between gratitude practices and improved subjective sleep quality. A more positive mental state may make it easier to unwind, settle into a bedtime routine, and get the rest your body needs.
2. It can encourage healthier lifestyle habits.
When you appreciate your health and the things your body allows you to do, you may become more motivated to take care of yourself.
That appreciation might encourage you to enjoy regular physical activity, prepare nourishing meals, get enough rest, or make time for activities that support your well-being.
Gratitude can also help you recognize progress and appreciate the small steps you’re taking toward healthier habits.
3. It may support a healthier stress response.
Chronic stress places demands on the body. When stress continues over long periods, it can affect sleep, muscle tension, blood pressure, digestion, and other aspects of physical health.
Gratitude practices may help support emotional regulation and relaxation by giving you opportunities to pause, reflect, and recognize positive experiences.
Researchers have explored possible connections between gratitude and physical measures such as blood pressure and inflammation. However, the evidence is still developing, and more research is needed to establish whether gratitude directly improves these outcomes.
4. It can help you appreciate your body and its abilities.
It’s easy to focus on physical limitations, aches, or things you wish you could change. Practicing gratitude can help you recognize what your body does for you every day.
Maybe you appreciate being able to walk your dog, play with your children, dance to your favorite music, or enjoy a favorite outdoor activity.
Recognizing these abilities can encourage a more positive relationship with your body and help you find greater enjoyment in movement and everyday activities.
15 Methods for Expressing Gratitude
You don’t need a special notebook or morning routine to begin expressing gratitude. Here are 15 creative and meaningful ways to express it.
Pick one or two to try this week!
1. Say a heartfelt thank you.
Look someone in the eye and genuinely thank them for something they did or simply for being part of your life. Be specific about what you appreciate. A sincere thank you can make someone feel valued and strengthen your connection.
2. Write a letter to someone who impacted your life.
Think about a mentor, friend, family member, or someone who helped you through a difficult time. Write a letter explaining how their actions made a difference. You can send it, read it aloud, or keep it for yourself.
3. Make a gratitude jar.
Write down one thing you’re grateful for each day on a small piece of paper and place it in a jar. Include everything from big accomplishments to little everyday pleasures. When you’re having a difficult day, pull out a few notes and remind yourself of the positive experiences you’ve collected.
4. Send a small surprise gift.
A book, handwritten card, favorite treat, or small thoughtful gift can brighten someone’s day. It doesn’t have to be expensive. The thought behind the gesture is what makes it meaningful.
5. Pay someone a compliment.
Give someone an honest compliment about something you admire or appreciate. Recognize their creativity, kindness, sense of humor, or hard work. A genuine compliment can make someone’s day and encourage more positive interactions.
6. Cook for someone.
Preparing a meal or sharing homemade treats is a wonderful way to show appreciation. Invite a friend over for dinner, bring a meal to a neighbor, or surprise a family member with their favorite dish.
7. Support a cause.
Donate to or volunteer for a cause that matters to you. Supporting an organization that makes a difference in your community can be a meaningful way to express appreciation for the resources, opportunities, and support you value.
8. Create something.
Use your creativity to express gratitude. Write a poem, draw a picture, make a playlist, sing, or dance. Creative activities give you an opportunity to reflect on the people and experiences that bring joy to your life.
9. Move your body.
Enjoy a walk, take a dance class, go swimming, or try an activity you love. Think about what your body allows you to experience rather than focusing on performance or appearance. Movement can be a way to appreciate your strength, mobility, and physical abilities.
10. Practice patience.
The next time you feel frustrated with someone, pause before reacting. Take a breath and consider whether there’s another perspective worth recognizing. Practicing patience can help you respond more thoughtfully and appreciate the people around you.
11. Send a thoughtful text.
Send a quick message to someone who makes your life better. Let them know you’re thinking about them and explain why you appreciate having them in your life. A few sincere words can make a meaningful difference.
12. Leave a sticky note.
Write a short message like “I’m grateful for you” or “Thanks for always being there” and leave it somewhere someone will find it. Put one on a bathroom mirror, desk, lunchbox, or refrigerator for a simple everyday reminder.
13. Pay it forward.
When someone does something kind for you, look for an opportunity to pass that kindness along. Help someone with a project, share a useful resource, or offer encouragement to someone who needs it. Small acts of generosity can inspire others to do the same.
14. Do a random act of kindness.
Buy someone a coffee, hold the door open, help a neighbor with yard work, or offer to carry someone’s groceries. These simple gestures are ways to show appreciation for the people around you and contribute to a more caring community.
15. Volunteer.
Giving your time is a meaningful way to show appreciation for your community. Volunteer at a local nonprofit, help at a community event, support an animal shelter, or participate in a neighborhood cleanup. Helping others can also create a sense of purpose and connection.
Make Gratitude a Practice, Not a Project
You don’t need to do all 15 things or completely change your daily routine to experience the benefits of gratitude. Start with one or two ideas that resonate with you and look for opportunities to put them into practice.
You might send a thoughtful text to a friend, spend a few minutes appreciating what your body can do, or make a point of thanking someone who has helped you.
Consistency can help make gratitude a more natural part of your everyday life. Over time, you may find yourself noticing more positive moments, appreciating the people around you, and feeling more connected to the things that matter.
And remember, gratitude looks different for everyone. Find ways to express it that feel genuine and enjoyable.
The Thanksgiving Day Gratitude Exercise
Ok, so now to that special gratitude activity I mentioned earlier!
Here’s what to do:
- Grab a pen, a piece of paper, and write down 5 things you’re grateful for.
- Then write WHY you are thankful for them – this part is key!
- As you write, take a moment to really feel the love for all those things in your body!
- This step is super important and can boost the results for your body AND your mind!
I’d like to share a few things I’m deeply thankful for:
- I’m grateful for my amazing clients who inspire me because they make what I do so rewarding;
- I’m grateful for this time to connect with loved ones during the holiday because it’s a gift to have those moments together when life gets busy!
- I’m grateful for my health, my family, my home, and the wonderful community I’m lucky to be surrounded by because I know how challenging my life would be without them!
Frequently Asked Questions About Expressing Gratitude
What are the benefits of a daily gratitude practice?
Practicing gratitude regularly can improve mood, increase positive emotions, support emotional well-being, and strengthen relationships. Research also suggests that gratitude may help reduce stress, improve sleep quality, and encourage healthier lifestyle habits. Even a few minutes of intentional appreciation can help you become more aware of the positive experiences in your life.
How does gratitude improve mental health?
Gratitude encourages you to recognize positive experiences, appreciate supportive relationships, and develop a more balanced perspective. Research has linked gratitude practices with improvements in psychological well-being and modest reductions in anxiety and depressive symptoms. Expressing appreciation can also strengthen social connections and help reduce feelings of loneliness.
Can a gratitude practice improve my physical health?
Gratitude may support physical health through its connections to stress management, sleep, and healthy lifestyle behaviors. For example, feeling less overwhelmed may make it easier to relax and maintain healthy routines. Researchers are also studying possible connections between gratitude and physical measures such as blood pressure and inflammation, although more evidence is needed to establish direct health benefits.
What is the easiest way to start a gratitude practice?
Start with something simple that fits naturally into your day. Thank someone for their help, send a thoughtful text, notice something you appreciate during your morning routine, or take a few moments before bed to reflect on a positive experience. Choose an activity you enjoy so gratitude becomes an easy habit to maintain.
How often should you practice gratitude?
There is no required schedule for practicing gratitude. Some people enjoy expressing appreciation every day, while others prefer doing it a few times a week. Regular practice can help you become more intentional about recognizing positive experiences, but the approach should feel natural and sustainable.
Can you practice gratitude during difficult times?
Absolutely. You can acknowledge challenges, disappointment, and difficult emotions while still recognizing something positive in your life. You might appreciate a friend who checks in on you, someone who offers support, or a small moment of comfort during a stressful day. Gratitude can provide emotional support without requiring you to dismiss what you’re going through.
