5 Easy Ways to Practice Daily Gratitude

You might not meditate. Or exercise regularly. You might be postponing getting your budget in line until the New Year. No judgment. We know it’s hard. But we have an adulting skill that’s FREE, relatively easy, and scientifically proven to have positive effects. How can you pass THAT up?!

The skill is: GRATITUDE.

It may not seem like much, but study after study shows that practicing gratitude increases well-being, decreases stress, can help with sleep, physical health, even building and maintaining relationships!

Robert A. Emmons from the University of California, Davis has done multiple studies showing statistically significant improvement in well-being and happiness from regular gratitude practice.

You don’t have to practice for hours...and you can do it your own way. But here are my top 5 tips for practicing gratitude:

  • Take a jar or a box. Put some small pieces of paper nearby. Each time you’re home and something happens that makes your soul all warm and toasty write it down and put it in the jar. Read them on New Year’s Eve or your birthday or something.
  • Put a journal by your bed. Each night when you go to sleep or when you wake up write 2 or 3 things you’re grateful for. Or heck---put it on the back of the toilet and write them when you take a sh$%t. It doesn’t matter when as long as you DO IT!

  • Hang up a wipe board or chalk board in your kitchen. Take 10 seconds when you’re passing through the room to write something down.

  • Get a Gratitude App--Notes to Self--A Gratitude Journal is a cute free app that gives you quotes and a place to write your gratitude down.

  • Make it specific. You’re going to get bored if you write you’re grateful for your dog or having enough food everyday. Use details. Instead of: I’m grateful for “Bowser.” Write: I’m grateful for “When Bowser tilts his head when I offer him a treat like he knows what I’m saying.”

We want to help you kick off your daily gratitude practice with as much ease as possible. Click the link to download and print your very own Weekly Gratitude Journal! You'll notice the boxes for each day of the week are blank, instead of lined. We want you to have as much creative leeway as possible with this. Jot or list your daily gratitude, doodle it, draw a picture, or write a mini journal entry--you choose!

Tell us, what are you grateful for this week?