Gratitude as a Daily Habit: Cultivating Thankfulness Beyond Thanksgiving

As we get ready to celebrate Thanksgiving Day in the United States, we’ll reflect on the things we’re grateful for when we gather with family and friends to share good food and fellowship. But once the designated day of thanksgiving passes, do we continue to offer thanks and find gratitude as part of our daily lives, or instead do we practice gratitude sporadically or only as an afterthought? Practicing gratitude daily is a transformative mindset with profound benefits for our health and well-being. So why not do it every day?

The Health Benefits of Gratitude

Gratitude offers a range of health benefits, particularly for older adults. Practicing gratitude can significantly improve both mental and physical well-being, contributing to a higher quality of life.

Mental Health Benefits

Gratitude has been shown to boost levels of serotonin and dopamine— neurotransmitters associated with happiness and stress reduction. These chemical changes help combat negative ruminations and foster a more optimistic outlook, enhancing emotional resilience. Studies have found that practicing gratitude can mitigate symptoms of depression and anxiety, making it a valuable tool for managing everyday stress and major life challenges​

Physical Health Benefits

The physical advantages of gratitude extend to improved heart health and stronger immunity. For instance, a study on patients with heart failure revealed that practicing gratitude led to reduced inflammation and improved heart rate variability—key markers of cardiovascular health​. Gratitude has also been linked to better sleep quality and a reduction in chronic pain, both of which are particularly beneficial for older adults​.

Cognitive and Social Health Benefits

Gratitude practices can enhance cognitive functioning by promoting mindfulness and reducing stress-related distractions. This can contribute to sharper focus and improved decision-making. On a social level, gratitude strengthens relationships by fostering a deeper sense of connection and appreciation, which are critical for emotional well-being as we age​. Gratitude helps older adults maintain a sense of purpose and positivity, encouraging them to stay engaged and active.

5 Common Reasons People Don’t Practice Gratitude Daily (and How to Overcome Them)

Despite the many benefits of practicing gratitude, many people struggle to make it a daily habit. Here are five common reasons why people don’t practice gratitude—and practical solutions to refute each excuse:

1. “I don’t have time.”

The Perception: Gratitude feels like an extra “to-do” that requires journaling, meditating, or other time-consuming practices.
The Solution: Gratitude doesn’t have to involve journaling (although it certainly can) or take more than a minute. Instead of setting aside special time, pair it with something you already do:

• As soon as you wake up in the morning, express gratitude for another day.

• While brushing your teeth, think of one thing you’re grateful for.

• On your commute, mentally list three small wins from the day.

• At bedtime, reflect on a positive moment from the day.

Why It Works: By piggybacking on an existing routine—habit stacking—you’re more likely to remember and stick with it.

2. “I’m grateful for the same things every day.”

The Perception: Gratitude feels repetitive or boring because people focus on broad, unchanging things like family, health, or a job.
The Solution: Expand your gratitude horizons by focusing on specific, overlooked details.

• Instead of: “I’m grateful for my health.”

• Try: “I’m grateful my body allowed me to go for a walk today.”

Use prompts like:

• What made me smile today?

• What’s something I use every day that I’d miss if I didn’t have it?

• Who helped me today, directly or indirectly?

• What details of nature around me bring me joy today?

Why It Works: Shifting to specific, small, or unexpected things makes gratitude fresh and engaging. The more you practice, the more you’ll notice the endless sources of gratitude in your life.

3. “I don’t feel grateful when life is hard.”

The Perception: When facing challenges, people struggle to find things to appreciate.
The Solution: Reframe gratitude as a way to find meaning even in adversity.

• Focus on lessons learned or personal growth: “I’m grateful this situation taught me resilience.”

• Look for small comforts: “I’m grateful for the friend who called to check in.”

• Acknowledge simple joys: “I’m grateful for the sunrise this morning.”

Why It Works: Gratitude doesn’t ignore challenges—it highlights the silver linings, making it easier to cope.

4. “I don’t see the point—how can gratitude help me?”

The Perception: Gratitude feels intangible, with no immediate payoff.
The Solution: Recognize the proven benefits of gratitude and start small to experience them for yourself. Gratitude has been shown to:

• Improve sleep.

• Lower stress.

• Enhance relationships.

• Boost happiness and resilience.

Start with one manageable habit, like expressing gratitude to a loved one. Over time, the positive feelings will reinforce the practice.

Why It Works: Gratitude has tangible, science-backed benefits, and small steps build momentum.

5. “I forget to do it.”

The Perception: Gratitude isn’t top-of-mind, and people forget to practice it regularly.
The Solution: Set reminders or create visual cues:

• Place sticky notes with gratitude prompts (e.g., “What made me smile today?”) where you’ll see them, like on your bathroom mirror or fridge.

• Use a daily phone notification to remind you to think of one thing you’re grateful for.

• Incorporate gratitude into a group activity, like sharing one thing you’re thankful for at the dinner table.

Why It Works: Gentle nudges make gratitude a habit, and repetition turns it into a natural part of your day.

By addressing these common barriers and offering simple, actionable solutions, you can make gratitude an effortless, enriching part of everyday life. Developing a daily gratitude habit can be simple, effective, and surprisingly effortless. Gratitude is always accessible—you just need to give yourself permission to start small.

Gratitude: A Lifelong Journey

Developing a gratitude habit is an ongoing process. Some days it might be easier than others, and that’s okay. The key is consistency and being kind to ourselves. As we approach Thanksgiving, let’s challenge ourselves to carry a spirit of gratitude beyond the holiday table. By weaving moments of appreciation into our daily lives, we can cultivate a more positive outlook, improve our health, and deepen our connections with others. Incorporating even small moments of gratitude into our day can lead to big changes in health and well-being over time.

What’s one thing you're grateful for right now? Share in the comments below—let’s inspire each other to keep the gratitude flowing!