30 Ways to Practice Gratitude, Increase Happiness & Improve Mental Health

Gratitude is often the first thing that comes to mind when people think of personal development. Not only does practicing gratitude make you feel good, it has been scientifically proven to increase overall happiness and satisfaction with life. Practicing gratitude reduces stress, increases optimism, decreases depression & anxiety, strengthens relationships with others & ourselves and helps us appreciate our lives more fully.

Here are 30 Ways for You to Practice Gratitude

  1. Write down three things you are grateful for every day. This simple act helps me gain perspective and remember all that I do have in my life rather than focusing on all that may be lacking.
  1. Make a list of everything in your life that is going well, and write why it's going so well and reflect on how those events made your life better.
  1. Stop comparing yourself to others. Comparing yourself to others can be a dangerous game. It's easy to fall into the trap of thinking that everyone else is better at everything than you are. The reality, however, is that we all have our own strengths and weaknesses and there will always be someone who is "better" at something than you are.
  1. Think about how one small thing could have ruined your happiness - but didn't!
  1. Be mindful of the good things in your life when they happen, even if they are small or seemingly insignificant.

  2. Write a letter of gratitude to someone who has helped you.

  3. Make a list of things that have gone well for you this week.
  1. Keep a journal with gratitude quotes from people who have been successful in their lives, such as Oprah Winfrey.

  2. Practice yoga every morning, which will help calm your mind and body after waking up.

  3. Spend time outside - even if it's just for 10 minutes at first, being outdoors is good for mental health.

  4. Write thank you cards or emails to people who have been kind or helpful to you.

  5. Volunteer your time for an organization that needs help.

  6. Make someone's day by sending them flowers, chocolates, email or text.

  7. Be mindful of the good things in life - take time each day to focus on what is going well and be grateful for it.

  8. Spend time with friends and family members more often; make sure they know how much they mean to you.

  9. Send out notes of encouragement to friends and family members who need them most.

  10. Give someone a compliment.  It's a double whammy.  It can brighten your mood instantly and make someone's day a bit better.

  11. Make something for someone else.

  12. Leave an anonymous thank-you note on somebody's car or mailbox.

  13. Donate to charity.

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Don’t Forget – Practice Gratitude for YOU too!

  1. Meditate for 10 minutes before bed. By calming the mind and body before bed, meditation makes it easier to fall asleep and stay asleep throughout the night.

  2. Set an alarm to go off at random times throughout the day, and when it does, stop what you're doing and take a deep breath.

  3. Take care of yourself - get enough sleep, eat healthy food, drink plenty of water.

  4. Write down three things each day that made you smile.

  5. Be grateful for all of the small accomplishments in your life - they may not seem like big deals but they milestones to your bigger wins.

  6. Write a “Thank You” letter to Yourself – show yourself compassion and gratitude.

  7. Go for a nature walk. If you're having a tough day, one of the best things to do is go for a walk. The fresh air and lack of distractions will help clear your head and get rid of any negative or anxious thoughts that are running through it.
  1. Fur Therapy – Snuggle up with your fur baby for some quiet time. Fur therapy is an actual thing and it can help reduce stress levels, anxiety and depression. There are scientific studies that show how spending time with pets lowers blood pressure and heart rate while increasing oxytocin levels - the feel-good hormone.
  1. Start a portfolio of positivity. It can be virtual on your desktop or phone or a physical box. 
  1. Treat yourself to something nice.
    Take a bath, do your nails or support small businesses with a bit of conscious & mindful shopping.  Check out our collection of gorgeous garments that will help you look & feel beautiful.  


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We hope you’ve found this list of 30 gratitude exercises to be helpful. Whether it is reflecting on what we are grateful for, practicing self-care or giving back to those in need, there are many ways that each of us can practice more gratitude and live happier lives as a result.

Not only does gratitude help us appreciate what we do have in our lives, but it also helps to reduce stress and improve optimism which leads to a healthier lifestyle overall.



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