5 Ways to Cultivate Regular Gratitude
- Heather Reese
- Nov 18, 2024
- 4 min read
"Love and hate are beasts, the one you feed is the one that grows."
-Native American Proverb

Gratitude isn't just a momentary feeling; it's a form of love. And, if we feed into that form of love, the benefits of gratitude can become quite evident. Gratitude has the power to change our mindset, our relationships, and yes, even our physical health! Practicing gratitude regularly in life can lead to a rewarding and joyful existence.
Here are five strategies to nurture an attitude of gratitude!
1. Start a Daily Gratitude Journal

If you have a hard time finding meaningful things to be thankful for (especially on those days where everything seems to go wrong) it's a-okay. That's where gratitude journals come to the rescue! They can help jumpstart your thinking process.
One study showed the effects of keeping a daily gratitude journal and found there were many significant positive impacts on the participants' well-being and mental health. Individuals who wrote down three things they felt grateful for each day reported feeling more optimistic, happier, and less stressed. They also experienced increased life satisfaction and a stronger sense of connection to others.
TIP: Rather than simply listing random items you're "thankful" for, think about using different gratitude prompts to help you dig deeper. Instead of saying "I'm grateful for family", write about specific family members from your day and what you appreciated or loved about them. It's a simple, creative, and effective tool to boost your overall mood and perspective on life. Whether you choose to write one sentence or one page, your gratitude practice is bound to become more meaningful, authentic, and fulfilling.
IDEAS FOR DAILY GRATITUDE JOURNAL PROMPTS
When did you feel loved or seen today?
What is something that brought you relief today?
What is an aspect of your health you appreciate?
What's a quality you love about yourself?
Who did you enjoy talking to today?
What activity did you love doing today?
What's something hard you overcame today?
What is something that made you laugh or smile today?
What was a positive outcome from your day?
If you're looking for a gratitude journal, you can check out Calluna Prints in the link below for some cute and modern journals with built-in creative prompts. https://www.amazon.com/stores/Heather-Reese/author/B0CLTF1VGV?ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true
2. Volunteer Your Time

Volunteering is a powerful way to nurture gratitude. You could dedicate a an hour to a local shelter, food bank, animal shelter, community garden, and so on. Helping the community around you can enrich your life with perspective and appreciation for your circumstances.
Research from the University of California shows that 67% of volunteers reported increased feelings of happiness and a stronger sense of community. Engaging in acts of service can promote better mental health and a sense of belonging.
TIP: Visit justserve.org to find local and unique opportunities to serve.
3. Mindful Nature Walks

Nature can be healing in many ways for both your body and mind. Whether you live in the mountains or the city, make time to enjoy the outdoors. Taking mindful walks in local parks, forests, or beaches allow you to breathe in fresh air while also developing an appreciation for the world around you. Pay attention to the vibrant colors, soothing sounds, and various scents you encounter.
A study in the Journal of Happiness Studies found that individuals who spent time in nature reported 30% more feelings of gratitude and overall satisfaction with life. Walking not only enhances your emotional well-being but also provides physical health benefits, making it a win-win for a healthy lifestyle.
TIP: Go on a gratitude walk!
4. Create a Gratitude Vision Board

Transform gratitude into a visual experience by making a vision board. Collect images, quotes, and symbols that represent what you are thankful for and arrange them on a poster board or digital platform. Place the vision board somewhere you can see and appreciate often. This activity encourages mindfulness and helps you focus on the blessings and authentic positivity present in your life.
Visualization practices have been shown to improve motivation, with studies highlighting a 15% increase in emotional well-being among those who engaged in similar activities. A gratitude vision board not only fosters appreciation but can also propel you towards your health goals by keeping you focused.
TIP: Use canva.com to easily create your own gratitude vision board. You can then print it out, or download it to your home screen saver on your phone!
5. Practice Gratitude through Physical Activity

Incorporate gratitude into your workout routine. During your exercise sessions, express gratitude for your body's strength, endurance, and resilience. This mindset shift can deeply enhance your self-acceptance and overall view of fitness.
The American Journal of Lifestyle Medicine found that combining exercise with gratitude increased participants' mood scores by up to 40%. By viewing your workouts as a celebration of your capabilities, you promote both a healthier body and a happier mindset.
TIPS: Pick a mantra to focus on as you exercise.
My body is my home and I will build it up, not tear it down.
I am grateful for all my body allows me to do.
I am grateful for the time and space to recover and relax.
My body is a gift.
I am grateful for a beating heart and breath in my lungs.
My body is strong and capable even through hard things.
10 Minute guided gratitude meditation.
Consider finishing your workout with a gratitude body scan or meditation. Meditation after a workout can help increase gratitude by allowing you to reflect on the effort you put into your workout and the benefits it brings to your body and mind.
People who regularly practice gratitude experience numerous benefits: lower depression and anxiety, stronger relationships, and a greater sense of self. Your appreciation for others and the world around you will deepen. By implementing these simple gratitude tools—you can foster a healthier mindset and lifestyle.
May you go forth filled with greater appreciation and love as you use these methods to increase your gratitude!
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