What is gratitude?
Gratitude is the practice of noticing and appreciating the good things in your life, big or small. It's about recognising positive experiences, acts of kindness or moments of joy, even on difficult days.
The benefits of gratitude
Regular gratitude practices can help
- Boost positive mood
- Reduce stress and support mental wellbeing
- Strengthen relationships and social connection
- Build resilience during challenging times
FACT! Did you know, practicing gratitude for 21 days makes you 3x more likely to see positive outcomes in situations?
How to Build Gratitude as a skill
You don't have to feel grateful all the time. Like any habit, gratitude becomes stronger with practice. The more often you notice the good things around you, the easier it becomes to spot them.
1. Start with three good things
Take one minute to write down three things you're grateful for today.
Try this
- A good night's sleep.
- A supportive colleague.
- Your morning coffee.
- Sunshine on your walk.
Tip: Small moments count just as much as big ones.
2. Be specific
Instead of writing "I'm grateful for my family," dig a little deeper.
Try this
- "I'm grateful my partner made dinner tonight."
- "I'm grateful my teammate checked in after my meeting."
The more specific you are, the more meaningful the practice becomes.
3. Share your appreciation
Gratitude is even more powerful when it's expressed.
Try this
- Thank a colleague for their support.
- Send a text to someone who made your day easier.
- Tell a family member what you appreciate about them.
A genuine thank you can brighten someone else's day too.
4. Make it part of your routine
Consistency matters more than duration.
Try this
- Write three good things before bed.
- Reflect during your morning coffee.
- Add one gratitude note to your daily planner.
- Share one positive moment at the dinner table.
Just 2–3 minutes is enough.
A simple gratitude routine
- Notice three good things
- Write down why they mattered
- Thank someone when you can
- Repeat most days
Small moments of appreciation can build into a healthier mindset over time.
Try our Gratitude Journal for 21 days and see if you notice a difference in your mood!
Download here.