The holiday season is here, starting with Thanksgiving—a time when we're encouraged to reflect on all we’re grateful for. This practice is more than just tradition; it’s actually beneficial for our well-being. Studies show that practicing gratitude is linked to better health, sounder sleep, greater happiness and kinder actions toward others. Holiday gatherings offer the perfect opportunity to nurture gratitude, as we spend time with family and friends who have played meaningful roles in our lives. Take a moment to express your appreciation for how they’ve influenced, inspired, or supported you. Even our most difficult relatives usually have some redeeming qualities and by focusing on those rather than their faults, you can boost your own peace of mind.
Write In A Gratitude Journal
For most of us, cultivating gratitude takes practice, and this holiday season might just be the perfect time to start. One simple way to do this is by keeping a gratitude journal. Setting aside a moment each day to note a few things you're grateful for has been scientifically shown to boost mood and enhance well-being. I personally love using The Five Minute Journal which reminds to you write down three things you’re grateful for and three things that would “make today great” as well as an affirmation every morning. In the evenings, the questions focus around the good things that happen in your day.
Make A Gratitude Visit
Another powerful gratitude practice is what’s known as a “gratitude visit,” recommended by Dr. Martin Seligman, the founder of positive psychology. The idea is to write a 300-word letter to someone who has significantly impacted your life, explaining in detail what they did and how it shaped you. Then, deliver it to them in person and read the letter aloud, allowing time to fully embrace the shared experience. Studies suggest this practice can leave both the giver and receiver feeling happier and more connected for weeks.
Take A "Savoring Walk"
It seems that many families already engage in an after-dinner walk on Thanksgiving and this is actually its own form of practicing gratitude called a “savoring walk.” While it’s great take this time together on Thanksgiving, I’d encourage you to add it into your weekly schedule. As you walk, make an effort to observe as many positive details around you as possible—whether it’s what you see, hear, smell, or feel. You might find yourself admiring the towering presence of a tree you’ve overlooked before, the intricate design of a building in your neighborhood, the sunlight, or the scent of freshly cut grass or blooming flowers. When you spot these positive moments, take a second to fully acknowledge them. Don’t just let them pass by—pause and consciously register each one. Reflect on why it stands out to you and what makes it enjoyable.
Volunteer
Volunteering is another impactful way to practice gratitude. By offering your time and energy to help others, you're not only giving back but also gaining a deeper appreciation for what you have in your own life. Engaging with people who may be facing challenges can put your own blessings into perspective, helping you recognize things you might otherwise take for granted. Volunteering also fosters a sense of connection and purpose, both of which are closely tied to feelings of gratitude.
Say “Thank You” More Often
This may sound trite, but try saying “Thank You” more often and in the moment. Perhaps even examine the language you’re using to ensure the person you’re thinking fully understands your gratitude. Instead of just saying “thanks” try saying “I’m so appreciative of the time you took to help me today” or “Thank you so much for thinking of me, I know you also have a lot on your plate.” Expressing thanks—even for the little things—can go a long way in creating a positive environment. It fosters mutual respect and appreciation, making interactions more pleasant and meaningful.
1. Write In A Gratitude Journal 2. Make A Gratitude Visit 3. Take A "Savoring Walk" 4. Volunteer 5. Say “Thank You” More Often