Science | Mindset
Gratitude Exercise
A gratitude exercise involves regularly reflecting on and acknowledging things you are thankful for, often through journaling or mindful practices. It promotes positive emotions and mental well-being by shifting focus from negative to positive aspects of life.
The studies on gratitude exercises highlight various interventions designed to improve mental health and well-being. One common practice is gratitude journaling, where participants list things they are grateful for, along with other gratitude-based activities such as brief mindfulness exercises. These interventions have been shown to significantly enhance psychological well-being, reducing stress, anxiety, and depression. Participants also experience increased life satisfaction, emotional stability, and positive affect. Notably, certain groups, such as young adults and workers, seem to benefit the most. Additionally, the frequency and intensity of practice appear to influence the outcomes, with more frequent gratitude exercises yielding greater mental health benefits.
Simple Ways to Practice Gratitude Every Day
Mindful Reflection: Set aside moments during the day to reflect on the things you’re grateful for. This could be during a walk, as you wake up, or just before bed. By cultivating an attitude of mindfulness, you can begin to notice and appreciate the little things that might otherwise go unnoticed.
Gratitude Journal: Dedicate a few minutes each day to write down three things you’re grateful for. Reflecting on both big and small positives helps foster a mindset of abundance and appreciation. This daily practice shifts your focus from what’s missing to what’s already present.
Gratitude Meditation: Dedicate a few minutes each day to gratitude-focused meditation. Sit quietly, close your eyes, and mentally list things you’re thankful for. With each breath, allow yourself to feel the warmth and appreciation for the positive elements in your life. Meditation heightens awareness and encourages a positive mindset.
Gratitude Letters: Take the time to write heartfelt letters or emails to express your gratitude to others. Whether it’s a family member, friend, colleague, or even someone from your past, acknowledging their positive influence in your life can deepen relationships and uplift both you and the recipient.
Share Your Gratitude: Make it a point to verbally express gratitude to those around you. Whether it’s complimenting a colleague, thanking a friend, or sharing appreciation with a loved one, verbalizing gratitude can strengthen bonds and create a ripple effect of positivity.
Gratitude Rituals: Establish daily or weekly rituals where you express gratitude. This could include saying “thank you” before meals, taking a moment to reflect on your blessings before bed, or starting meetings with a brief gratitude check-in. Rituals reinforce the practice of gratitude in a consistent way.
PUBLICATIONS
New
A three-arm randomised controlled trial comparing ultra-low intensity interventions for gratitude vs. things you do vs. waitlist control for depression and anxiety in health professionals.
Behav Res Ther. 2026 Aug;203:105100.
Design: Three hundred five Australian health professionals were randomized to weekday gratitude prompts, things-you-do prompts, or a waitlist for four weeks.
Summary: These findings show a strong relationship between the frequency of certain actions and mental wellbeing and how symptoms of depression and anxiety can be reduced by nudging these actions. These findings also suggest that these actions may be activated by different interventions.
Gratitude as Mood Mediates the Effects of a 6-Weeks Gratitude Intervention on Mental Well-Being: Post hoc Analysis of a Randomized Controlled Trial
Front Psychol. 2022 Jan 14;12:799447. doi: 10.3389/fpsyg.2021.799447
Design: Randomized Controlled Trial (RCT)
Summary: This study explores the mediational role of gratitude as mood in the context of a 6-week gratitude intervention on mental well-being. Gratitude as mood was measured at 2, 4, and 6 weeks. Results showed a gradual increase in gratitude as mood, and the effects on mental well-being were mediated by gratitude at 4 weeks. More research is needed to validate the findings.
Enhancing Meaning in Life and Psychological Well-Being Among a European Cohort of Young Adults via a Gratitude Intervention
Front Psychol. 2022 Jan 4;12:751081. doi: 10.3389/fpsyg.2021.751081
Design: Randomized Controlled Trial (RCT)
Summary: This study aimed to assess how a gratitude intervention affected the sense of meaning in life and psychological well-being among young adults. It found improvements in aspects of psychological well-being like environmental mastery, relationships, and purpose in life, though meaning in life itself was not enhanced. A positive relationship was found between expressing gratitude and well-being.
Effects of gratitude intervention on mental health and well-being among workers: A systematic review
J Occup Health. 2021 Jan;63(1):e12290. doi: 10.1002/1348-9585.12290
Design: Systematic Review
Summary: This review summarizes the effectiveness of gratitude interventions on workers’ mental health and well-being. Most studies involved gratitude list interventions, with significant improvements in perceived stress and depression. However, effects on overall well-being were inconsistent, and further studies are needed to clarify these effects.
Divergent effects of brief contemplative practices in response to an acute stressor: A randomized controlled trial of brief breath awareness, loving-kindness, gratitude or an attention control practice
PLoS One. 2018 Dec 12;13(12):e0207765. doi: 10.1371/journal.pone.0207765
Design: Randomized Controlled Trial (RCT)
Summary: This trial compared the effects of brief breath awareness, loving-kindness, gratitude, and an attention control practice on affect and behavior after a stressor. Gratitude training led to increased positive affect but greater reactivity to stress. These effects were compared to other practices like loving-kindness and attention control.
Pilot Randomized Study of a Gratitude Journaling Intervention on Heart Rate Variability and Inflammatory Biomarkers in Patients With Stage B Heart Failure
Psychosom Med. 2016 Jul-Aug;78(6):667-76. doi: 10.1097/PSY.0000000000000316
Design: Randomized Controlled Trial (RCT)
Summary: This pilot study assessed whether gratitude journaling could improve biomarkers related to heart failure prognosis. The intervention led to improved gratitude scores, reduced inflammation, and increased parasympathetic heart rate variability. Larger studies are needed to confirm these findings.
