Several studies have shown that gratitude has many positive effects on a person including psychological, physical, increasing self- esteem, and enhancing empathy. Recognizing what we have in our lives to be grateful for in the most difficult of times helps us to become more resilient. Today for you I have compiled 3 simple ways to express gratitude each day. Start with a simple step and as your gratitude routine grows, try some other methods of expression.

1. Thank your Surroundings

Once when I was having a rough day, a friend reminded me to look at everything around me and say “that’s really beautiful”. To look at the trees, flowers, the birds in the sky and be mindful of the nature beauty provides us everyday. Another similar practice is to say “thank you” to everything around you, to really take the time to appreciate your surroundings. 

2. Express One Thing You Are Grateful for Before Every Meal 

We sit down to eat multiple times a day, with hungry bellies and hungrier eyes we often forget to be thankful for the food in front of us. Before you sit down for your meals I challenge you to express one thing you are grateful for. It can be a practice you do once a day or before every meal. You can express gratitude for the food on your plate or it can be for something new or special in your life. Anything at all, take this moment to express your gratitude. 

3. Start a Gratitude Journal 

This one I will admit can be more challenging and requires a little more effort. But if you can, try to write down three things everyday you are grateful for. Again it can be simple. Maybe it’s the sunshine, the warm weather or maybe you had a lovely conversation. An easy way to remember is to keep a journal by your bed and write in it every night before falling asleep. 

Here are some other great gratitude journaling prompts:

• write down 1 kind thing you did for someone in the past 24 hours

• if you could only own 3 things what would they be?

• what are 3 thoughts that made you smile today?

• what/ who inspires you?

• What is one random act of kindness someone did for you?

• What is one thing that cheers you up when you are down?

• Write about your hobby

• Write about 5 things you love about yourself and express your gratitude for each one

Practicing gratitude can be very simple and can have great effects on your mood, and your overall outlook on life. I have heard the saying “The more gratitude you have the more you have to be grateful for”. Add in small steps to practicing gratitude everyday. A little goes a long way.