I’ve got a toolbox full of techniques and methods that I use, both personally and with clients, to improve emotional, mental, and spiritual health, some are simple, some require training and expertise. Practicing gratitude is such a simple tool, and anybody can do it, you don’t have to have any training, and its often overlooked as I get excited by some of the other techniques I am trained in. In November, I started reflecting on my daily habits and my gratitude practice. While I’ve always thought of myself as a grateful person, I realised I didn’t actually have a daily gratitude practice.
As I was reading Brené Brown’s book, she talked about the difference between having a belief and having a practice. That really hit home. So, I decided to reach out to a friend and asked if we could swap gratitude lists every day for 40 days. A week later, I could feel the effects so I ran a gratitude meditation, and encouraged community members to pair up and swap lists.
In this blog, I’ll share some techniques you can use to cultivate gratitude, the benefits I’ve experienced, and a few of the delightful surprises I’ve discovered along the way. As I write this, I’m about 60 days into this practice, and I’m absolutely loving it.
Why Does Gratitude Work?
Gratitude works because it taps into some fundamental laws of life—like the law of vibration and the law of attraction. Simply put, we attract more of what we put out. The more we feel grateful, the more good things flow to us. On the flip side, the things we don’t focus on just fade into the background.
It’s simple: where our awareness goes, energy flows.
When we focus on the positive, we naturally see and feel more positivity around us. And here’s the real benefit: gratitude doesn’t just make us feel good—it leads to joy. Being happy doesn’t automatically make us grateful, but being grateful absolutely makes us happy.
The Science Behind Gratitude
1. It Boosts Brain Chemistry
Expressing and feeling gratitude triggers the release of dopamine and serotonin—two of the brain’s “feel-good” chemicals. These neurotransmitters are essential for feelings of happiness and well-being. Gratitude also lowers cortisol levels, which means less stress.
When these positive chemicals kick in, they lift our mood and leave us feeling more content.
2. It Builds Stronger Connections
When we take the time to appreciate the people in our lives, we feel closer to them. Gratitude strengthens relationships and fosters a sense of connection—something we all need as humans. Practising gratitude with others, like a friend or in a community, can deepen this bond even further. (More on that in a bit.)
3. It Rewires the Brain
Practising gratitude regularly rewires our brain, thanks to neuroplasticity. This amazing ability of the brain means we can create new neural pathways that prioritise gratitude and positivity. Over time, this leads to a lasting shift towards a more optimistic and resilient mindset.
4. It Reduces Negative Emotions
Gratitude naturally takes our focus off negative emotions like envy or comparison. When we’re tuned into the gifts in our lives, we stop focusing on what’s missing. This lightens our emotional load and leaves us feeling better.
5. It’s Great for Physical Health
Research shows that gratitude can lower blood pressure, boost immune function, and improve sleep. The stress reduction that comes with gratitude plays a huge role in these physical benefits.
6. It Builds Resilience
Grateful people find it easier to reframe challenges as opportunities for growth or learning. Gratitude brings hope and a sense of control, even when life gets tough.
How to Actively Practise Gratitude
Practising gratitude is different from just feeling grateful. It’s about making it an intentional, regular habit. Here are a few ways to get started:
- Keep a gratitude journal: Write down three things you’re grateful for every day.
- Express your gratitude: Tell people what you appreciate about them and why.
- Reflect before bed: Think of a few things you’re grateful for each night.
- Swap gratitude lists: This is my favourite! Find a friend and share your daily gratitude list.
My Gratitude List Journey
Towards the end of November, I asked a friend—someone I’ve always admired for her gratitude practice—if we could swap daily lists. She said yes!
The rules were simple:
- Swap lists every day for 40 days.
- The lists could be long or short, detailed or simple.
- Send them whenever it suited us.
We used WhatsApp to exchange lists. I found that not only did writing my list improve my mood and shift the focus of my day, but I also looked forward to reading her lists. Her gratitude was so heartfelt that it inspired me to broaden my own perspective.
She always started her lists with:
“I am grateful and blessed…”
And ended with:
“Thank you, thank you.”
She told me she’d learned this method from Rhonda Byrne’s The Secret. I loved it and started doing the same.
Some days, my lists were rushed. Other days, I took my time and went deep. On a couple of occasions, I even voice-noted my gratitude while driving! But every single day, we swapped lists.
By day 40, my heart felt so full. I could sense a massive shift in myself. And guess what? We didn’t stop! I hope we never do.
My Gratitude List Today
Here’s what I wrote today. I hope it brings you a little joy.
Today:
- I am grateful and blessed to be working remotely at the farm, saving me driving time. Thank you, thank you.
- I am grateful and blessed for exciting new work projects. Thank you, thank you.
- I am grateful and blessed to have swum in the pond today. Thank you, thank you.
- I am grateful and blessed for the sunshine, clear skies, and frosty ground. Thank you, thank you.
- I am grateful and blessed to be in nature. Thank you, thank you.
- I am grateful and blessed that my son is finishing work early so we can get home early. Thank you, thank you.
- I am grateful and blessed to have time to make soup from leftover veg. Thank you, thank you.
- I am grateful and blessed for early morning meditation, knowing God, and having a spiritual connection to a higher power. Thank you, thank you.
- I am grateful and blessed for warm clothes, tea, and my dry robe after swimming. Thank you, thank you.
- I am grateful and blessed for my car, which allows me to travel. Thank you, thank you.
- I am grateful and blessed for my family, friends, community, clients, and all sentient beings. Thank you, thank you.
Beautiful Surprises Along the Way
This journey has brought so many unexpected gifts. Here are just a few:
- Being on the receiving end of someone else’s gratitude is incredibly uplifting.
- Reading my friend’s list often brought me more joy than writing my own.
- One day, I dedicated my list to a good friend. She returned the favour with a list of things she was grateful for about me.
- Sharing my gratitude lists with others has fostered a stronger sense of community.
- Practising gratitude with my friend has been a beautiful way to stay connected, even when life is busy.
Ready to Start Your Gratitude Practice?
If you’re looking for more joy in your life, I can’t recommend starting a gratitude practice enough. It’s such a simple investment with life-changing returns.
And if you’d like to join an online community that practises gratitude and meditates together, why not join my WhatsApp group?
Thank you for reading. I’m so grateful you’ve taken the time to share this journey with me. Writing has become one of my greatest joys, and I’m thankful for the chance to express and share my experiences with you.
Laura Hamblyn Holistic Healer 