What Are Some Gratitude Exercises to Try?

Gratitude exercises might get a lot of attention around Thanksgiving, but they’re actually great habits to keep up all year. Studies show that regularly practicing gratitude can boost your happiness and life satisfaction while helping to reduce negative emotions and even symptoms of depression.

“Gratitude basically means being thankful,” explains Joseph Galasso, PsyD, a clinical and sport psychologist and CEO of Baker Street Behavioral Health. “When we talk about cultivating gratitude, we’re talking about an intentional effort to notice the good things in our lives—the things that nourish and support us.”

So, how do you actually practice gratitude, and why should you bother? We asked mental health experts to share why building a habit of appreciation is so powerful and their favorite gratitude exercises you can start today.

What Does It Mean to Practice Gratitude?

Gratitude is more than just listing things you’re thankful for (though that’s a great place to start).

“Practicing gratitude means intentionally focusing on the good in your life and appreciating what you have, instead of getting stuck on what’s missing,” says Abbey Sangmeister, a therapist and founder of Evolving Whole. “It’s like training your brain to see the glass as half full, to notice those small bright spots—or ‘glimmers.’”

Just like lifting weights builds physical strength, practicing gratitude helps you feel more content and fulfilled, even during tough times.

“Humans are naturally wired to notice the negatives,” explains Joseph Galasso, PsyD, a clinical and sport psychologist. “We’re often self-critical and quick to focus on what’s going wrong.” But by training ourselves to notice the positives, we can “rewire” our brains in a healthier way. Gratitude exercises help shift our energy away from worrying and toward things that build our self-esteem, reinforce our sense of worth, and quiet that inner critic.

Sangmeister agrees, adding that regular gratitude practice can actually strengthen the brain pathways tied to happiness and contentment. “It’s just like building a muscle—the more you use it, the stronger it gets,” she says. And the exercises below are a great way to start!

Benefits of Practicing Gratitude Exercises

Gratitude exercises are pretty simple, but they offer big benefits for your body, mind, and emotions.

“Practicing gratitude has been shown to improve sleep, boost fitness (like making gains and reducing fatigue), and enhance overall health and well-being,” says Joseph Galasso, PsyD. “Emotionally, people who practice gratitude often feel more resilient, empathetic, and better able to handle stress and negative emotions. Socially, they tend to have stronger, higher-quality relationships.”

That said, this doesn’t mean you need to embrace a “positive vibes only” mindset. Ignoring tough feelings, known as toxic positivity, can actually lead to shame, guilt, and frustration. A healthy gratitude practice allows space for hard emotions while helping you refocus your energy and actions toward growth—where even more gratitude can thrive.

10 Gratitude Exercises to Try

Adding a regular gratitude practice to your fitness routine—or even your daily life—can work wonders. It boosts motivation, builds resilience, and makes you feel more satisfied overall, says Abbey Sangmeister. “It’s like adding a secret ingredient that makes everything more enjoyable and meaningful,” she explains.

Want to start feeling more appreciative but not sure how to get started? These gratitude exercises are a perfect way to begin!

1. Start a Gratitude Journal

Take a few minutes each day to jot down three things you’re thankful for and why, suggests Abbey Sangmeister. It can be as simple as the morning sky’s color or your favorite cup of coffee, or something deeper.

Writing by hand can help you slow down and focus, but if you prefer typing in your phone’s notes app or on your computer, that works too. “The key is starting in a way that feels right for you,” she says.

2. Make a Visual Gratitude Map

Get creative with your gratitude! Natalie Rosado, a mental health counselor, suggests making a “gratitude map.” Start with a central theme like “What Am I Grateful For?” and branch out into categories like relationships, personal growth, or simple daily joys. Use drawings, magazine cutouts, or even just words to fill each branch. This creates a colorful, visual reminder of all the good things in your life.

3. Take a Gratitude Walk

A slow, peaceful walk can help you reflect on what you’re grateful for, Sangmeister says. It doesn’t have to be long—just turn off distractions and notice the beauty around you. With each step, mentally list things you appreciate. Let your surroundings inspire you!

Need a little extra help getting into the zone? Try a guided walking meditation on the Peloton App.

4. Tell Someone You Appreciate Them

Go beyond your journal and write a letter to someone you’re thankful for. Share how they’ve positively impacted your life. Whether you give it to them or keep it to yourself, this practice can be incredibly meaningful.

Want to make it even easier? Send a heartfelt text or email, or just call a loved one to let them know you appreciate them. Small acts like this can have lasting positive effects—for both of you!

5. Start a Gratitude Jar

Grab a jar and some paper, and write down things you’re grateful for throughout the week. Invite family or friends to join in too. At the end of the week or month, read them together and celebrate those moments. It’s a great way to lift your spirits during tough times.

6. Share Gratitude at Dinner

Once a week (or more!), skip the usual “How was your day?” at dinner and ask everyone to share one thing they’re grateful for. This can spark meaningful conversations, especially when people share experiences or ask for more details.

Also Read: How Do I Overcome Limiting Beliefs?

7. Keep Gratitude Visible

Surround yourself with reminders of what you’re thankful for. Write them on Post-it notes and stick them around the house or on your laptop. If sticky notes aren’t your style, use a marker to write on your mirror or create digital reminders on your phone.

You can also leave little notes for friends or family to brighten their day—it’s a small gesture with a big impact!

8. Make a Gratitude Soundtrack

Create a playlist where each song represents something you’re grateful for. Think about songs that remind you of supportive friends, special moments, or personal growth. Listen to it when you need a boost or during quiet reflection.

9. Cook a Gratitude Meal

Turn a simple meal into a gratitude ritual by giving meaning to each ingredient. For example, let honey represent the sweetness of friendship or bread symbolize the stability in your life. Share the meal with loved ones and explain the meaning behind each ingredient—it’s a beautiful way to connect and reflect.

10. Try Gratitude Meditation

Meditation is a great way to stay present, reduce stress, and foster appreciation. Guided gratitude meditations, like the ones on the Peloton App, can help you center yourself and focus on the positives in your life.

These ideas show that practicing gratitude doesn’t have to be complicated. Just pick a method that feels right for you, and start small!

Frequently Asked Questions (FAQ)

1. Can gratitude exercises help with anxiety or depression?
Yes, regularly practicing gratitude can shift your focus from worry to appreciation, which may help reduce symptoms of anxiety and depression over time. It’s not a substitute for professional help but can be a powerful complementary tool.

2. Is it better to practice gratitude in the morning or at night?
Either works—morning gratitude sets a positive tone for the day, while nighttime gratitude helps you reflect and unwind. Choose the time that fits naturally into your routine.

3. How long does it take to feel the benefits of practicing gratitude?
Some people notice a mindset shift within a few days, while for others, it may take a few weeks. Consistency is key—benefits deepen the longer you stick with it.

4. Can I practice gratitude even if I’m not feeling happy or fulfilled?
Absolutely. Gratitude isn’t about pretending everything is perfect—it’s about finding even small things to appreciate, which can help shift your perspective during tough times.

5. Should I write the same things every day in my gratitude journal?
You can, but variety helps you stay mindful and avoid going through the motions. Try digging deeper or finding new angles on familiar blessings to keep the practice fresh.

6. Can I teach gratitude exercises to children?
Yes, and it’s a great habit to introduce early. Simple practices like drawing what they’re thankful for, or saying one good thing about their day, can help kids build emotional awareness and positivity.

7. What should I do if gratitude practices start to feel repetitive or forced?
Switch things up—try a new format, explore different themes (like people, nature, or personal growth), or pair gratitude with other practices like meditation or visualization to reignite your connection.