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

The benefits of practicing gratitude are nearly endless. People who regularly practice gratitude by taking time to notice and reflect upon the things they're thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems.

Youd think that just one of these findings is compelling enough to motivate an ingrate into action. But if youre anything like me, this motivation lasts about three days until writing in my gratitude journal every evening loses out to watching stand-up comics on Netflix.

Freshen Up Your Thanks

The best way to reap the benefits of gratitude is to notice new things youre grateful for every day. Gratitude journaling works because it slowly changes the way we perceive situations by adjusting what we focus on. While you might always be thankful for your great family, just writing Im grateful for my family week after week doesnt keep your brain on alert for fresh grateful moments. Get specific by writing Today my husband gave me a shoulder rub when he knew I was really stressed or "My sister invited me over for dinner so I didn't have to cook after a long day." And be sure to stretch yourself beyond the great stuff right in front of you.

Get Real About Your Gratitude Practice

Being excited about the benefits of gratitude can be a great thing because it gives us the kick we need to start making changes. But if our excitement about sleeping better because of our newfound gratitude keeps us from anticipating how tired well be tomorrow night when we attempt to journal, were likely to fumble and lose momentum. Recognize and plan for the obstacles that may get in the way. For instance, if you tend to be exhausted at night, accept that it might not be the best time to focus for a few extra minutes and schedule your gratitude in the morning instead.

Be Social About Your Gratitude Practice

Our relationships with others are the greatest determinant of our happiness. So it makes sense to think of other people as we build our gratitude. And while youre at it, why not include others directly into your expression of gratitude? You could also share the days grateful moments around the dinner table. The conversations that follow may give you even more reasons to give thanks.

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