3 Simple Ways to Practice Gratitude Daily

What if there was a daily practice that costs nothing, takes less than five minutes, and is clinically proven to improve your sleep, heart health, and emotional well-being? 

Good news: there is. It’s a daily gratitude habit. 

A 2024 study published in JAMA Psychiatry found that people with the highest gratitude scores had a lower risk of dying compared to those with lower scores. Gratitude is no longer just a feel-good exercise – it’s a practice with real, measurable benefits for your health

Why Gratitude Matters (Especially Now)

I used to downplay the impact of gratitude. It seemed too simple, maybe even cheesy. How could writing down a few things I was thankful for actually improve my life? 

Then I hit a season of unexpected health challenges that forced me to recalibrate everything. Gratitude became a lifeline – not by choice, but out of necessity. Searching for things to be thankful for each day increased my awareness of the beauty and goodness around me, even during a dark season of my life. 

The sunrise became a gift from God.

The November leaves looked breathtaking.

I savored each bite of strawberries cut for breakfast. 

As we approach Thanksgiving and the holiday season, our culture tempts us toward more – more stuff, more spending, more consumption. A gratitude practice offers something different: contentment rooted in what we already have. 

It’s not only good for your soul – it’s also good for your financial life. Gratitude helps curb impulse spending, reduces comparison, and fosters a mentality of stewardship. Appreciating what you have means you’re less likely to chase what you don’t need.

3 Ways to Begin a Gratitude Practice Today

1. Keep a Gratitude Journal

I have a stack of half-filled notebooks where I attempted to keep a gratitude journal in the past. Thankfully, a dear friend recommended adding The Five Minute Journal to my morning routine. The first prompt is to list 3 things you’re grateful for along with 3 things that would make today great. It seems too simple to make much of a difference, but it has rewired my brain to look for specific gifts each day. Now, it’s one of my favorite morning habits. It’s also been fun to look back at prior journals and remember what filled my heart in previous seasons. 

2. Pause and Notice in the Moment

When something happens, no matter how small, take a moment to actually register it. This is the easiest of the three practices, but it’s also powerful. Especially in the busyness of the holiday season, a purposeful pause can reorient your outlook. It can be easy to overlook when technology cooperates, or a friend calls unexpectedly, but those moments matter! Training yourself to notice small moments builds a posture of gratitude that you can carry with you everywhere you go, no journal required.  

3. Express Gratitude to Others

When you feel grateful for someone, tell them. A quick text, a handwritten note, or a simple “thank you” in person all count. 

How often do you have a thought of thankfulness but hesitate to express it because it feels like “too much?” I used to feel this way until life taught me that sometimes you miss your chance and it doesn’t come around again. 

Now when I’m driving my girls to school I don’t hesitate to call out “Thank you for this green light!” or “Girls, look at those stunning leaves!” By modeling gratitude out loud, I’m intentionally creating a family culture where thankfulness feels natural.

Start Small, Stay Consistent

With so many competing demands on time, building a daily gratitude practice is an investment worth making. Pick one that resonates with you and start there. Gratitude is a skill that compounds over time. The more you practice, the more naturally it comes. And in a world that encourages us to focus on what we lack, gratitude helps us see and steward the abundance we already have.

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