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  • Zach Braiker

The Way Through: The Gratitude ‘How-To’

Updated: Feb 14, 2022

Gratitude is proven to make you healthy and happier. According to research gathered by Harvard Health, gratitude can boost happiness, improve your sleep, and brighten your outlook. Here’s how to start practicing it right now.


It’s as simple as Stop Look Go. Check out monk and interfaith scholar David Steindl-Rast’s approach to gratitude in his TED Talk.

Click to watch talk via TED

Find a practice that works for you. What works for one person may not work for others, so it’s important to find a way to practice gratitude that resonates with you. Here are some to try:

  1. Do one act of kindness each day.

  2. Thank someone mentally. If you’re pressed for time, thank someone in your head.

  3. Post quotes and images that remind you to be grateful around your house. Or even make a gratitude wall.

Click to read about gratitude walls via Kindnessgirl

  1. Think past, present, and future. Each day think of one positive memory, one thing you’re grateful for, and one thing you’re looking forward to.

  2. Share gratitude each day by posting on social media. Try the 21 Day Gratitude Challenge.

Click to see infographic via American Heart Association

Make it a habit. Set an actionable goal and try practicing gratitude at the same time every day. You could even integrate it into your family life by sharing something you’re thankful for during a meal.

Keep it fresh. If you’re tired of using the same gratitude practice, switch it up and try a new one. This app gives you daily prompts and makes gratitude fun.

Click to learn more about the 365 Gratitude Journal app


Gratitude can improve your professional life too. Happy brains are not only more productive, but research shows that gratitude in the workplace can also motivate, improve resilience, and strengthen work culture.

Here are some tips for cultivating gratitude in the workplace:

Thank yous can motivate more than money. Researchconducted by the Wharton School found that expressing appreciation for good work can be a tremendous motivator. Additional research found that it can even be more influential than a financial incentive. Implementing recognition programs that celebrate individuals or collaboration efforts can go a long way.

Gratitude can strengthen work culture. According to UC Davis professor David Emmons, expressing genuine gratitude can combat resentment, frustration, exploitation, entitlement, gossip, and negativity in a work culture.

Reflect on the lessons you can take from challenging or stressful situations. This can boost your resilience and help you gain the benefits of a growth mindset.

Click to learn more via Brain Pickings

The research on gratitude is clear: a little thank you goes far. From physical, personal, and professional benefits, gratitude can revitalize any feelings of monotony or dullness. For more research, tips, and case studies, check out this great resource.

Click to see the full guidebook via Sky High Marketing


Take our gratitude challenge: try one of these recommendations and let us know how it worked. We’re grateful for your feedback.

P.S. Check out our new events calendar that’s packed with virtual mindfulness classes and other resources that are great for the head and the heart.

Cover photo by Simon Maage

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