What am I grateful for today?
The positive effects of feeling grateful
Gratitude – a feeling of appreciation and thankfulness for the positive things in life.
There’s a lot of talk around gratitude these days and having a regular gratitude practice. There’s a lot of talk about the how but do you know why?
Neuroscience shows us that when we identify things we’re grateful for, it releases dopamine and seratonin into the brain’s reward system, which creates a positive feedback loop.
Dopamine increases your motivation while seratonin is responsible for your mood and energy – ultimately your happiness and well-being.
Having a regular gratitude practice rewires the brain, increasing resilience, and improving our mental health.
How gratitude rewires your brain
As Donald Hebb, the Canadian neuroscientist said:
“Neurons that fire together wire together.”
When the brain repeats an activity regularly, the neural pathways get stronger, making it easier over time. The more we do something, the more automatic it becomes, until it becomes second nature.
So when we have a daily gratitude practice we’re training our brain to focus on the positive things which we’ve experienced in our day, and as time goes on, our brain looks for the positives and the glimmers in life and this boosts our mood, resilience and well-being.
What are the benefits?
A regular gratitude practice has been shown to:
- Reduce stress and anxiety
- Improve sleep quality
- Strengthen resilience and optimism
- Deepen relationships and empathy
- Increase motivation and overall well-being
It also helps you stay anchored in the present — to notice the glimmers, those small moments of joy and connection that might otherwise go unnoticed.
My gratitude practice
What am I grateful for today? A question I ask myself every day, whether that’s at the end of my day, or as part of my daily journalling practice.
I’ll be honest, I wasn’t sure about it at first, I was skeptical as to whether it would make a difference, but 2 years on and it’s been a game-changer!
I started finding 3 things to be grateful for every night and even after a terrible day, there is always something I can find, even if it’s a tiny thing.
Glimmers are the small things we notice, a sunny day, a perfect cuppa, the last biscuit when you thought you’d run out! The cuddles from your pets (my 2 Maine Coons!). It’s amazing what you can find when you put your mind to it. The more I do it, the more I feel the benefits. Sometimes when I’m having a bad day, I make a gratitude list and journal it all out – all the good things from recent days, weeks and even months. I look back and reflect on my year and I find lots to celebrate.
I’ve noticed the changes, I’m happier, I have more space to think and I don’t catastrophise as much. And when life gets overwhelming, I’m finding it’s easier to bring myself back to a calmer, more rational place.
Incorporating it into your day
Having a daily gratitude practice doesn’t need to take hours and there are various ways to make it a part of your day. Nor is it simply about the big things – it could be as simple as the cup of tea you enjoyed, someone holding a door open for you, the hello from a stranger as you passed by in the street or a text you received from a friend.
- Journalling – Writing down just 3 things you’re grateful for each day might not sound much, but the compound interest of doing this regularly can have a hugely positive impact, reducing stress and putting things into perspective.
- Reflection throughout the day – reflecting on moments of gratitude throughout your day, identifying small glimmers can help boost your mood and reframe your mindset.
- A family affair – turn it into a family activity round the dinner table, taking turns to say what you’ve been grateful for that day. This strengthens connection and positive feelings.
So, what’s the point of a gratitude practice? For me, it’s about resetting and coming home to yourself. No matter what happens in your day, there’s always something, however small, to be grateful for.
Give it a go, and I’d love to hear how you find it!
With love,
Nicky
English