Gratitude is more than a fleeting feeling; it’s a practice, a mindset, and ultimately, a trait that can transform our lives. In my recent podcast, I shared a talk on gratitude and how we can cultivate it to enhance resilience, deepen our relationships, and bring more joy into everyday life.

What Gratitude Really Is‍

Gratitude starts with noticing the good in life, even in the midst of challenges. It’s about acknowledging that some of this goodness comes from forces outside ourselves: other people, nature, or even the cosmos. In my own life, I reflect on moments like my husband making steel-cut oats for breakfast, something small, yet meaningful, and feel deeply grateful. Or, when neighbors come together to clear a fallen tree from a driveway, it’s a vivid reminder of our connection and humble dependency on one another.

Gratitude isn’t ignoring the hard stuff; it’s recognizing there’s still good even when life is messy. Over time, practicing gratitude can strengthen our emotional and physical wellbeing, making us more resilient in the face of difficulties.

Practicing Gratitude in Daily Life‍

There are many ways to intentionally practice gratitude:

• Take in the good: Pause and savor positive moments. Notice the colors of fall leaves on your walk or the comforting aroma of a meal. Let your senses fully experience these small joys.
• Three good things: At the dinner table or in meetings, go around and name three good things that happened that day. This simple exercise builds a habit of noticing positivity.
• Gratitude journal: Commit to writing—or even recording—one to five things you feel grateful for each week. Focus on depth over breadth. For example, instead of simply writing, “I’m grateful for my family,” you could reflect on why you’re grateful today. Perhaps a child helped unload the dishwasher, or a partner offered support during a challenging moment.
• Gratitude letters: Consider writing a letter to someone who has had a meaningful impact on your life. I often think about a mentor who shaped my career; writing her a letter allows me to honor that influence and express my gratitude in a tangible way.
• Savoring or well-wishing walks: Take a quiet walk and notice the good around you, silently wishing well for the people you encounter. It’s a practice that grounds you in gratitude while also sending positive energy outward.

Gratitude in Relationships‍

Gratitude has a ripple effect in our closest relationships. Expressing appreciation to a partner, family member, or child can strengthen connection and foster a cycle of mutual recognition. I remember noticing my partner cleaning leaves out of the gutter, a small act, often taken for granted, but acknowledging it consistently strengthens our relationship and reinforces a culture of gratitude at home.

In families, modeling gratitude helps children develop the skill themselves. Young children begin by recognizing simple emotions, and as they grow, they learn to connect their actions and expressions to feelings of gratitude. With teenagers, expressing gratitude might be subtler, but modeling it consistently and appreciating them for the good they bring encourages reciprocal acknowledgment.

Gratitude at Work‍

Gratitude isn’t just for home life. It can transform the workplace too! Many employees rarely feel thanked or recognized at work, but leaders can change that by noticing and appreciating contributions, whether those are highly visible or behind-the-scenes efforts. It could be as simple as thanking someone for setting up a meeting room in a warm, inviting way, or creatively recognizing contributions in hybrid work settings. The key is authenticity, specificity, and knowing how each person prefers to receive gratitude.