The Science behind Gratitude (and How It Can Change Your Life)

The advantages of gratitude are almost boundless. People who regularly express their gratitude by taking the time to notice and think about the things they are grateful for feel more alive, express more compassion and kindness, and even have stronger immune systems. They also experience more positive emotions, sleep better, and feel more alive overall. And expressions of thankfulness don’t have to be limited to significant occasions: You could be grateful when you get a promotion at work, for example, but you might also be grateful for something as simple as a tasty pie.

You’d think that even one of these conclusions would be powerful enough to spur an idiot to action. But if you’re anything like me, this motivation only lasts for about three days before Netflix stand-up comedy shows win out over writing in my thankfulness journal every night.

Here are a few strategies I’ve found that, according to studies, can help you not only get started with a thankfulness practise but also keep it up over time.

Refresh Your Gratitude

Finding new things to be thankful for each day is the best way to experience the positive effects of thankfulness. Writing in a gratitude notebook is effective because it gradually alters our perception of events by refocusing our attention. Even if you may always be glad for your wonderful family, writing “I’m grateful for my family” on a weekly basis won’t keep your mind constantly searching for new reasons to be thankful. Write something specific like, “Today my spouse gave me a shoulder rub when he knew I was particularly stressed out,” or “My sister invited me over for dinner so I didn’t have to cook after a hard day,” to show that you were the recipient of the action. And remember to push yourself beyond the fantastic material that is immediately in front of you. Your thankfulness practise can be greatly improved by widening your eyes to more of the world around you. Make a game of discovering something new every day.

Realize the Benefits of Your Gratitude Practice

Being enthusiastic about the advantages of gratitude can be fantastic because it gives us the push we require to begin changing. But if our joy at sleeping better as a result of our newly discovered gratitude prevents us from foreseeing how exhausted we’ll be when we try to write tomorrow night, we’re likely to stumble and lose momentum. When we use the mental contrasting strategy to achieve a goal, we put forth more effort because we are positive about the advantages of a new habit while also being realistic about how challenging developing the habit may be. Recognize potential roadblocks and make plans to overcome them. For instance, understand that it might not be the greatest time to focus for a few more minutes at night if you frequently feel exhausted and schedule your thankfulness for the morning instead.

 

Make being thankful enjoyable by experimenting

Edward Deci and Richard Ryan, partners in crime at the University of Rochester, research intrinsic motivation, or the strong internal drive to persevere in an activity. Autonomy, or the capacity to act as we like, is one of the main determinants. So don’t limit yourself—try out fresh and imaginative ways to keep track of your grateful moments if journaling is getting old.

Be Public About Your Practice of Gratitude

The main factor influencing our happiness is the relationships we have with other people. Therefore, it makes sense to consider others as we increase our thanks. According to Robert Emmons, increasing the benefits we receive by directing our gratitude towards the people rather than the things or circumstances for which we are grateful. Why not actively include people in your show of thankfulness while you’re doing it? Someone who has an impact on you might be the subject of a letter of gratitude that you’ve never properly addressed. Another option is to express your gratitude around the dinner table. You might find even more reasons to be grateful in the conversations that come next.