Top 10 Ways Gratitude Makes Your Life Better

Even if you’re really down, gratitude for what IS good can help turn things around for you

With the news around the world being perhaps more unpleasant than usual, we might forget to see the abundance all around us. Sometimes we just have to be really intentional about seeing what’s good.

With that in mind, studies around gratitude can help show us how to be more resilient in the face of disruptions in our lives, whether that’s economic uncertainty, political divisions, relationships going sour, or just the constant influx of bad news.

Research around gratitude

According to robust research listed at Mindful.org, being grateful increases “positive affect, subjective happiness and life satisfaction, and reduces negative affect and depression symptoms.”

“Gratitude helps you see the bigger picture and become more resilient in the face of adversity,” which is precisely what we need right now.

A White Paper compiled for the John Templeton Foundation by the Greater Good Science Center at UC Berkeley lists many studies around gratitude. Where referenced below, I’ve noted the “White Paper.”

Here are some takeaways from these, along with my own experience around gratitude in my life:

1. You’ll be more enthusiastic. For me personally, writing about what I’m thankful for in a journal or even sitting and contemplating all I have to be grateful for definitely brings more enthusiasm to my days. That’s why I do it. It’s intentional. And it helps! Acknowledge your gratitude. It makes a difference.

2. You’ll feel more determined to achieve your goals. When you notice the good things in your life, you’re more likely to keep working toward whatever you desire. That enthusiastic juju empowers you to keep going and encourages you—those goals ARE attainable.

3. Your level of optimism will soar. Researchers noted that gratitude fostered more enthusiasm in patients experiencing health problems. Not only that, but their optimism was associated with better health. People who expressed gratitude were more positive about how their life was going and how it would continue to play out. Being optimistic gives you fuel to create the life you desire and deserve. [White Paper: McCullough et al., 2002]

4. Energy levels increase. I’ve definitely found this to be true: Gratitude gives you more energy to create the life you want. Again, being aware of what you’re thankful for actually energizes you. How awesome is that, to have extra fuel just by *thinking* a certain way!

5. You’ll be able to focus better. I personally have found that being grateful helps you to be more alert and aware of how your life is going, what you’re doing, and how you can continue to build the life you want. Simply put, I’ve found that gratitude just helps me look up rather than down, which makes me more aware of what’s around me.

6. Levels of stress drop. As you live a life of gratitude, things that used to stress you out lose their power. Instead, you’ll be surrounded with thoughts about what’s wonderful in your world. According to Dr. Guy Winch, Ph.D., in his book Emotional First Aid, practicing gratitude allows our brain to release dopamine and serotonin — hormones that make us feel lighter and happier rather than stressed. Isn’t that more pleasant? You can make that happen.

7. You’ll feel more content with life. Those who consciously and intentionally practice gratitude report having higher levels of several components of psychological well-being, including more life satisfaction. For me, this contentedness results in feeling less inclined toward depression. I have definitely found that it makes a huge difference to put in that little bit of intentional effort of just being grateful in this moment. Yay! [White Paper]

8. You’ll exercise more. Those who “count their blessings” report that they exercise more than those who don’t. Plus they have fewer physical complaints. And you know what that means: super-awesome healthy body and mind! For me, the gratitude I have for my healthy body helps reminds me to continue my daily yoga practice and walks. [White Paper]

9. Your relationships improve. Gratitude is associated with more pro-social behavior. When you notice all the positive things around you, you’ll reach out to help others more often. When your soul is flooded with positivity, you’ll be more inclined to be there for others. Who wants more friends and happier family members? Again, I think it’s about looking up instead of down … and noticing who needs help. [White Paper]

10. You’ll sleep better. Ahhh, sleep! So important for our overall health and well-being, and another benefit to living a life of gratitude. Research indicates that those who keep a daily gratitude journal sleep longer and feel more refreshed when they wake. [White Paper]

I have found this to be true in my life. Nobody’s life is perfect, but we can definitely imagine and create a life for which we’re grateful.

Even when bombarded by the world

Sometimes, when we’re bombarded with bad news, when we don’t get out and get enough exercise, when we don’t take care of ourselves very well, we can get into a routine of being down in the dumps.

I want to encourage you (and me!) to open our eyes to the benefits and abundance in our world. When we do, our lives are so much more satisfying.

Allow yourself to feel good about the color of the sky, the peacefulness of water flowing, or the beauty of whatever nature is around you today. Notice the feel of soft, stretchy fabric against your skin, or the magic in a child’s hug. Be truly grateful for that first cup of morning coffee.

If you don’t currently have a gratitude journal, I’d encourage you to get one and use it. (I use an online journal called 750 Words. Super basic, no frills, with a word count-down that encourages you to keep going till you hit that number.)

Get started today on practicing gratitude. Just spend a few minutes to write about everything that you’re grateful for. I don’t want to promise you the moon, but as you begin to give thanks, I bet you’ll find at least some of your dreams coming true.

Will you do it? ARE you doing it? Let me know in the comments, or email me at [email protected]. I’d LOVE to hear how it goes for you. Thank you!