Grounded in Gratitude: How to Cultivate a Practice that Sticks

Oct 29

Gratitude.

Gratitude is the appreciation of what is valuable and meaningful to oneself; it is a general state of thankfulness and/or appreciation.

According to Dr. Robert Emmons, the feeling of gratitude involves two stages (Emmons & McCullough, 2003). The two stages of gratitude comprise the recognition of the goodness in our lives and then how this goodness came to us. Through this process, we recognize the fortune of everything that improves our lives and ourselves.

Do you know the health benefits of expressing gratitude? Research shows that expressing gratitude is good for you and these are the benefits of those that practice gratitude:

Fewer stress related illnesses
Lower blood pressure
Exercise more
Get better sleep
Are more optimistic
23% lower cortisol levels, overcome adversity better
Find greater joy in life
Are more forgiving, build better relationships with loved ones.

Cultivating a practice that sticks takes time and intention. Here are a few ways to get started.

1. Start Small and Specific

Don’t pressure yourself to list everything you’re thankful for. Begin with one to three specific things each day — something you noticed, experienced, or felt.

Example: “I’m grateful for my warm cup of coffee this morning” or “the quiet moment before the house woke up.”

Specificity helps your brain connect emotionally, making gratitude more meaningful and memorable.

2. Make It a Ritual

Anchor gratitude to something you already do daily like brushing your teeth, journaling, or getting into bed.

Tip: Keep a small notebook by your nightstand or use a gratitude app. The key is consistency over length. Just one sentence a day can rewire your mindset over time.

3. Feel It, Don’t Just Write It

Pause for a few seconds to feel the gratitude. Notice what shifts in your body, is it a softening in your shoulders, a deep breath, or a smile.
That physical awareness helps your brain encode gratitude as a felt experience, not just a thought.

4. Express It Outward

Share gratitude with others. Write a note, send a quick text, or say thank you with intention.

Example: “I really appreciate how you always make me laugh.”

Expressing gratitude strengthens relationships, and that connection reinforces your practice.

5. Revisit and Reflect

On challenging days, look back through your notes. You’ll begin to see patterns between people, places, or moments that consistently bring you joy. This builds resilience and reminds you that even in hard times, there’s light to be found.

Get Creative..

Some people take photos, others keep a “gratitude jar,” or say what they’re grateful for aloud at dinner. Choose a practice that feels authentic to you. It doesn’t have to be grand, it just has to be real.

How will you begin cultivating gratitude?

Sources:

https://www.youtube.com/watch?v=sCV-mEsASLA

https://pmc.ncbi.nlm.nih.gov/articles/PMC3010965/

https://positivepsychology.com/gratitude-appreciation/

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377. https://doi.org/10.1037/0022-3514.84.2.377

Harvard Health Publishing. (2021, August 14). Giving thanks can make you happier. Harvard Medical School. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

Jans-Beken, L., & Wong, P. T. P. (2019). Development and preliminary validation of the existential gratitude scale (EGS). Counseling and Values, 64(1), 46–70. https://doi.org/10.1002/cvj.12064

Nezlek, J. B., Newman, D. B., & Thrash, T. M. (2017). A daily diary study of relationships between feelings of gratitude and well-being. The Journal of Positive Psychology, 12(4), 323–332. https://doi.org/10.1080/17439760.2016.1198923

UCLA Health. (2023, November 20). Health benefits of gratitude. https://www.uclahealth.org/news/article/health-benefits-gratitude

Wong, P. T. P., & Brown, C. A. (2022). The effect of gratitude interventions on well-being: A systematic review and meta-analysis. Frontiers in Psychology, 13, 10393216. https://doi.org/10.3389/fpsyg.2022.10393216

Michelle Gonzalez