Daily Gratitude Practices

November 2, 2023

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Daily Gratitude Practices



We all know what it means, but how many of us know how to practice it? And why should we be practicing it in the first place?


Numerous studies have shown that people who regularly practice gratitude experience many benefits. We’re talking about emotional resilience, improved physical and mental health, career advantages, and a more profound sense of empathy. It’s a happiness booster!


It stems from the Latin word “gratus,” which can mean both “thankful” and “pleasing,” depending on the context. Today’s understanding of the word still captures both meanings – what often makes us thankful is what pleases us.


Practicing gratitude nudges us to look outward toward the people around us and the world we live in. So, not only do we feel happier, but we’re also more deeply connected to others, nature, our experiences, and our global community. By integrating daily gratitude practices into our lives, we fine-tune our minds to focus on the positive facets, fostering a more optimistic perspective and approach to well-being. 


Today, we’ll explore suggestions for adding daily gratitude practices to your life. 

Start A Gratitude Journal 

One of the best ways to instill positivity into your day involves writing in a gratitude journal. However, this isn’t the same as the journal you kept in middle school! Dedicate a few minutes each day to jot down your sources of gratitude – it can be anything. 


Start with something simple, like the morning sun shining, your hot cup of coffee, or the positive relationships in your life. Even during challenging times, there is always something we can be grateful for.


Not interested in putting a pen to paper? That’s okay! Alternative formats of your gratitude journal are okay to use as well. Various apps are available to document your daily reflections or, even more simply, use a digital document like Google Docs.


The most important thing to remember is the act of contemplation and documentation are key. It doesn’t matter what time of day you journal or whether it’s the same time every day, so long as you dedicate a bit of time to reflecting and developing the habit of doing so. 


Your gratitude journal becomes a treasury of positive memories you can reflect on during trying times.

Say “Thank You” More Often

We’re busy people, but there is always room to pull positivity forward in our days. Saying “thank you” is a simple way to practice gratitude and spread positivity. It all comes down to seeking out the good things and appreciating the contributions of the people around you. 


Make it a point in your day to be more aware of the opportunities to say “thank you.” Not only will you brighten someone else’s day, but you’ll also cultivate the mindset of appreciation and gratitude. Like a muscle that needs to be exercised, gratitude and appreciation can be built over time and repetition. 


The more often you flex your gratitude “muscle,” and build the habit, the more often you’ll see positive things in your life. Whether it’s the barista who serves your morning coffee with a smile, a coworker who helps you navigate a complex project, or a family member who is always there to offer support, expressing gratitude can make a huge impact on your relationships and your own well-being. 

Make A Gratitude List

Daily journaling can capture the fleeting moments of gratitude each day. Consider creating a weekly gratitude list that gives you a 10,000-foot view of what you’re thankful for that week. These are the things that bring joy and fulfillment to your life. 


Think big and think small. This list can include both the monumental and the seemingly mundane. Consider the significant things like your health, family, or stable job. Then get “small” and consider something like a beautiful sunrise, a delicious meal, or a good book. Gratitude can be found everywhere when you seek it out.


This list is an opportunity to celebrate the richness of your life. It’s a reminder that you can find gratitude in many different spaces and places. By curating this list week after week, you’ll eventually start to see trends and patterns in the things that consistently bring you joy. 

Practice Mindful Gratitude

Mindfulness is a practice that encourages you to be fully present and engaged in the moment. We can combine mindfulness with gratitude to find a deeper appreciation for the little things in life. It’s a powerful tool to have in your well-being toolbox. 


Practicing mindful gratitude is not just about recognizing what you’re grateful for. It’s about savoring the moment and deeply connecting with the experience. Think about a time you had a truly delicious meal, one that tempted you to lick the plate. If you’re savoring the experience, you may notice the flavors and appreciate the effort that went into preparing such a meal. 


Another example of practicing mindful gratitude is when you witness a beautiful sunset. Take a moment to really look at it, absorb its colors, the changing hues, and the sense of peace it washes over you. By being one hundred percent present, you’ll be able to engage with the positive experiences life offers you.


Mindful gratitude turns everyday moments into extraordinary ones and reminds us that happiness and joy can be found in the simplest things. 

Share Your Gratitude With Others

Don’t keep your gratitude to yourself! One of the most rewarding aspects of gratitude is that it is so contagious. When you share your gratitude with others, they feel the positive effects, which has a ripple effect. It reinforces your own feelings of gratitude – it’s a gift that keeps on giving. 


Think about the people in your life and how their actions have positively impacted your life. Don’t keep these thoughts to yourself; let them know! 


This doesn’t need to be a grand gesture. It can be as simple as a quick note of appreciation or an email expressing your gratitude for them. A heartfelt compliment can go a long way.


Sharing your gratitude creates a positive feedback loop that helps you become increasingly more aware of the good in your life and positively contributes to your overall well-being. 

Practice Gratitude: Get Fresh Tri

Gratitude is a powerful practice that can help us lead happier and healthier lives. It tunes us into the positive things and the things that bring us joy. By incorporating daily gratitude practices into our lives, we can train our brains to focus on the positive and cultivate a more optimistic outlook. 


It’s simple. It’s free. And it can change your life. 


Still trying to figure out where to start? You can begin practicing gratitude today with the Fresh Tri app – it’s free! Choose your area of effort (we call it a “Tri”) and iterate your way toward a happier, healthier you.

Let’s start together

Get Healthy, Stay Healthy—Feel Better.

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