2|3|2025Hello, Gem. Happy New Year. How’s your heart? I pray it’s thriving. Let me tell you what’s been on mine.
Practicing Gratitude x K.M.
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Gratitude is more than fluff, it’s a practice that has real, measurable benefits for your mental and physical health. In fact, research has shown that consistently practicing gratitude can boost your happiness, lower stress, and even improve your relationships. Yup, all from taking a few moments to recognize the good stuff.
In a study published in the Journal of Personality and Social Psychology, researchers found that people who practiced gratitude regularly reported higher levels of well-being and life satisfaction. Not only that, but they also slept better, exercised more, and had fewer physical complaints than people who didn’t.
So if there’s a ‘magic bullet’ for feeling better in your daily life, gratitude might just be it.
But wait, Gem, there’s more! Another study by UC Berkeley’s Greater Good Science Center found that gratitude changes your brain. Practicing gratitude can increase activity in the brain’s prefrontal cortex (the area associated with positive emotions and decision-making). Over time, this strengthens the brain’s pathways for feeling happy and calm. So, yes, that thankfulness thing… it’s legit.
Gem, practicing gratitude doesn’t have to be grand gestures or Hallmark card moments. It’s about finding small ways to shift your perspective, even on the most ordinary (or, let’s be honest, frustrating) days.
Here are a few low-key ways to get started:
Keep a “Small Wins” Journal: You don’t need to write novels about what you’re grateful for. Just jot down one or two small things each day that went well or made you smile.
Say “Thank You” Like You Mean It: When someone does something kind, take an extra second to genuinely thank them. Don’t just say it out of habit, try to really feel the gratitude. This small tweak can make you more aware of kindness in your day-to-day life.
Notice the Little Things: Challenge yourself to find gratitude in the mundane. It might feel silly at first, but even noticing a beautiful sunset, your pet’s goofy smile, or that perfect TV show recommendation can be a gratitude boost.
Use the “It Could Be Worse” Trick: When things are going wrong, this might sound odd, but try to imagine how much worse it could be. Finding the silver lining can help you feel better, even when you’re frustrated. Sounds corny, but it works.
The great thing about gratitude is that it doesn’t take long to feel the benefits. UC Davis researchers found that practicing gratitude for just three weeks was enough to show significant improvement in mood and energy levels. Another study in the Journal of Positive Psychology discovered that even small gratitude practices, like mentally listing things you’re grateful for, can lead to a more positive outlook within two weeks. You don’t have to be an eternal optimist—just try a little gratitude for a couple of weeks and see how it feels.
Here’s where gratitude gets a little more interesting (and scientific). When you focus on things you’re thankful for, your brain releases dopamine and serotonin—two feel-good neurotransmitters. Basically, practicing gratitude is like giving your brain a mini boost of happiness. The more you practice, the easier it gets. Just like training a muscle, you’re building up your brain’s “positivity pathways” with every thank-you and every little moment of appreciation.
Studies also suggest that gratitude can help reduce stress hormones like cortisol. Researchers at Indiana University found that people who wrote gratitude letters had greater activity in the medial prefrontal cortex, which led to lower levels of anxiety and a greater ability to manage stress. In other words, gratitude can help your body handle stress better. Not bad for a “simple” habit, right, Gem?
Gem, I understand that life isn’t all sunshine and rainbows, and sometimes it feels like there’s not much to be thankful for. But gratitude isn’t about pretending everything’s perfect; it’s about finding a little light, even on the tough days, and saying, “Okay, maybe today wasn’t the best, but there was something good here.”
So, if you’re skeptical, consider this: it’s free, it’s simple, and it’s proven to make a difference. Give it a try. You might find that your days start feeling a bit brighter, your stress a bit lighter, and your perspective a bit more positive. And the worst-case scenario, you spend a few minutes each day thinking about something good. ;)
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Share this blog with a friend and challenge them to uphold this gratitude standard. Let’s better our mindsets.
Until next time, remember that practicing gratitude is life-changing and necessary. -K.M.
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