11 Gratitude Exercises to Help You Adopt a More Positive Mindset

Although they have a way of trending around Thanksgiving, gratitude exercises are worthwhile habits all year long. Research suggests that a regular gratitude practice can increase happiness and life satisfaction while reducing negative feelings and depressive symptoms.

“Gratitude, in general, means thankfulness,” says Joseph Galasso, PsyD, a clinical and sport psychologist and CEO of Baker Street Behavioral Health. “When one refers to cultivating gratitude, we are speaking about this intentional practice of recognizing the things that are good in our life, the things that feed us, the things that sustain us.”

But how, exactly, should you practice gratitude, and why is it worth the effort? We asked mental health experts to break down why cultivating a greater sense of appreciation is so worthwhile, plus their favorite gratitude exercises to try.

What Does It Mean to Practice Gratitude?

Gratitude is about more than rattling off a list of things you’re grateful for (although that’s a good place to start). 

“Cultivating gratitude means intentionally focusing on the positives and being thankful for what you have, rather than dwelling on what’s lacking,” explains Abbey Sangmeister, a therapist, licensed professional counselor, and founder of Evolving Whole. “It’s like training your mind to see the glass as half full rather than half empty. It is training your mind to look for glimmers.”

In the same way that strength training is necessary to build muscle, gratitude exercises are a great way to feel more content and fulfilled, even in challenging situations.

“Human beings are often better able to identify negative outcomes—we are generally very self-critical and have short attention spans,” Galasso says. But by gradually training ourselves to observe the good things in our lives, we “short-circuit” our brain’s natural wiring for the better. Practicing gratitude exercises gives us “the opportunity to utilize our energy not to worry, but to be engaged in the things that promote our levels of self-esteem, that reinforce our value as a person, and that silence our inner critic at times,” Galasso says. 

Sangmeister agrees. By consistently practicing gratitude exercises (like the ones listed below!), “we strengthen neural pathways associated with happiness and contentment,” she explains. “It’s like building a muscle—the more you use it, the stronger it gets.”

Benefits of Practicing Gratitude Exercises

Gratitude exercises are fairly simple in nature, but they provide a host of benefits to your physical, mental, and emotional health.

“[Cultivating gratitude] has been shown to help improve sleep, help improve fitness (both gains and reduced fatigue), and a better general sense of health and well-being,” Galasso says. “Emotionally, people who practice gratitude have reported increased resilience, empathy, and a better tolerance to stress and negative emotions. Socially, people who practice gratitude have reported higher quality relationships.”

This isn’t to say you should adopt a “positive vibes only” mindset, as toxic positivity can lead to feelings of shame, guilt, and failure. Rather, a healthy gratitude practice should leave room to acknowledge difficult feelings while helping you shift your energy, attention, and actions into a place of growth where even more gratitude can take place.

11 Gratitude Exercises to Try

A regular gratitude practice can be a great addition to your fitness regimen (as well as your everyday routine), thanks to its ability to increase motivation, boost resilience, and improve overall satisfaction, Sangmeister explains. “It’s like adding a secret ingredient that makes everything more enjoyable and meaningful,” she says. 

Ready to cultivate more appreciation but not so sure where to begin? These gratitude exercises are a great place to start:

1. Start a Gratitude Journal

“Take a few minutes each day to write down three things you’re grateful for and why,” Sangmeister suggests. “It could be as simple as the color of the morning sky or your cup of coffee to something deeper.” 

Sangmeister suggests handwriting these gratitude lists, noting that putting pen to paper can help you slow down and stay distraction-free. But if you prefer jotting down what you’re grateful for on your phone’s notes app or in a document on your computer, that’s A-OK, too. “Starting any way that works for you is important,” she says.

2. Create a Visual Gratitude Map

Get creative with your gratitude by mapping out what you’re thankful for visually, suggests Natalie Rosado, a licensed mental health counselor and the founder and owner of Counseling with Natalie. 

She recommends starting with a central theme, such as, “What Am I Grateful For?” and branching out into different categories, such as relationships, personal growth, daily joys, and so on. “Use drawings, magazine cutouts, or words to fill each branch, creating a vivid visual representation of the various aspects of your life for which you’re grateful,” she says. 

3. Go for a Gratitude Walk

“Slow walks are a great way to bring gratitude into your day,” Sangmeister says, noting that your walks don’t need to be long to be effective. “Use this time to turn off distractions and notice the beauty around you. With each step, mentally list things you’re grateful for. You may even use your surroundings as inspiration.” 

Want a little guidance during your walk? Queue up one of the walking meditations available on the Peloton App to help you get in the zone.

4. Tell a Loved One You Appreciate Them

Take your gratitude journal a step further by writing a letter to someone you’re thankful for. Be sure to express your appreciation and detail how they’ve made a positive impact on your life. You can choose to keep the letter for yourself or deliver it to the person. (An email or text message is fair game, too, Sangmeister says.)

Doing so can have lingering effects. One 2005 study published in American Psychologist found that out of five other exercises, writing and delivering gratitude letters had the most impact on participants’ happiness, with positive effects lasting for a month following the intervention. 

Expressing your appreciation vocally is great, too. Rosada suggests calling a friend or family member once a week to express your gratitude for them and their presence in your life.

6. Keep a Gratitude Jar

Place a jar in your home and write down what you’re grateful for on pieces of paper. You can also invite family members or friends to join in. “At the end of the week or month, read and celebrate these moments of gratitude," Sangmeister says. “These are also great to save and read when you are going through a challenging time.”

7. Share Gratitude During Dinner

“Once a week (or more), instead of starting dinner conversation with ‘How was your day?’ ask each person to share one thing they are currently grateful for,” Galasso suggests. “This often generates a nice conversation amongst family and friends, especially when people have a shared experience or express curiosity about the event—i.e., ‘That sounds so interesting, tell us more about it!’”

8. Surround Yourself with Gratitude (Literally)

Give yourself visual reminders of all the things you’re thankful for by writing them down and sticking them in places where you’ll see them. “I love using Post-it notes to write down things I am grateful for and leave them on my laptop and around the house,” Sangmeister says. “I also like leaving these little notes for friends and family.”

Sticky notes don’t match your aesthetic? No problem. “I’ve also used markers to write on my mirror to remind me of what I love about my life and where I am going,” Sangmeister adds. You could even get digital with this gratitude exercise by creating a reminder on your phone or schedule-sending yourself an email that details something you’re appreciative of.

9. Create a Gratitude Soundtrack

“Create a playlist where each song reflects an aspect of your life you’re grateful for,” Rosado says. “This could be songs that remind you of supportive friends, achievements, peaceful moments, or personal growth. Listen to this soundtrack during moments of reflection or when you need a gratitude boost.”

10. Prepare a Gratitude Meal 

“Create a meal where each ingredient represents something you’re grateful for,” Rosado suggests. “As you add each ingredient, articulate what it symbolizes—for example, using honey to represent the sweetness of friendship. Share this meal with others, explaining the meaning behind each ingredient, turning a regular meal into a gratitude ritual.”

11. Try a Gratitude Meditation

Meditation can help you stay present, improve stress and anxiety levels, boost your mood—and even help you cultivate gratitude. The Peloton App has tons of guided gratitude meditations you can take to ground yourself and foster a sense of appreciation.

Tips for Integrating Gratitude Exercises Into Your Life

If you’re starting a gratitude practice for the best time, experts say it’s best to keep it simple at first and gradually work your way up to the above exercises.

“For beginners, I often suggest starting low and slow. Pick a time and modality that you are most likely to be successful in your new pursuit of intentional gratitude,” Galasso says. “I often suggest keeping the time and modality the same each day, such as journaling for five to 10 minutes as soon as you wake up.”

If you struggle with consistency in the beginning, don’t get discouraged. Remember, progress is more important than perfection and habits take time to set in, so don’t beat yourself up if you skip a day or two at first. “The key point is to be intentional and slow down when doing these, not go through the motions to get them done,” Sangmeister says. “The more you work this muscle the easier it will be. Create time and space in your calendar to start your practice.”

If you continuously find yourself struggling to stick with your favorite gratitude exercises, Galasso notes that following prompts or using a guided gratitude journal may help you feel more comfortable and structured.

Your fitness routine can be a natural complement to your gratitude exercises, too, Galasso adds. “For instance, by being consistent in a fitness routine, one may notice that they are feeling more confident, that they are taking more social initiative, that they feel better, or that their health has improved,” he says. “For parents, we often speak about being thankful for having something that allows them to model living a healthy life for their kids. For those working through a negative health experience or injury, we often focus gratitude towards their grit, resilience, and their ability to have a path towards improved health and wellness.”

The Takeaway

With so much going on in the world and our daily lives, it’s natural to feel a bit discouraged and even somewhat pessimistic. Adding gratitude exercises to your daily routine is a great way to gain perspective and take advantage of all the mental and physical health benefits that the practice provides, from improved well-being to stronger relationships to increased empathy.

There are tons of ways to foster a greater sense of appreciation, too. Gratitude exercises include (but certainly aren’t limited to) starting a gratitude journal, keeping a gratitude jar, writing a note of appreciation to a loved one, or trying a guided gratitude meditation. Whichever method you like, remember that consistency is key and the more you practice, the easier it’ll be to cultivate gratitude in your everyday life.

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.