See below for 5 simple and impactful gratitude practices that you can apply to improve your wellbeing, resilience, and happiness. Once you’ve read this article, I recommend you choose 1x of the Practices that resonate most, then add it into your daily routine.
1. Gratitude Journaling
Writing down 3–5 things you’re grateful for, such as people, experiences, or simple joys, helps cultivate a positive outlook and shifts focus from what’s lacking to what’s present.
Tips to embed:
Choose a consistent time (e.g., before bed, during your morning routine, after lunch, etc.).
Use prompts like “What made me smile today?” or “Who helped me this week?” to get started.
Keep your journal visible, such as on your nightstand, to build the habit.
2. Daily Verbal Gratitude
Verbally expressing gratitude to others or saying aloud what you’re thankful for is simple yet impactful. It builds positive energy and strengthens relationships.
Tips to Embed:
Create a gratitude ritual, like sharing one thing you’re grateful for at dinner.
Pair your daily verbal gratitude statement with an existing habit, such as expressing thanks after getting out of bed in the morning or at bedtime.
Keep it spontaneous by thanking people throughout the day, even for small acts.
3. Gratitude Meditation
This mindfulness practice involves focusing on the things you’re thankful for during meditation. It promotes calmness, self-awareness, and a deep sense of appreciation.
Tips to Embed:
Start with visualising one specific moment, person, or thing you’re grateful for.
Pair it with your morning tea/coffee or wind-down routine for 5–10 minutes.
Use guided gratitude meditations available on apps like Calm or Headspace.
Try this Gratitude Meditation Exercise below which can be completed in less than 10 minutes*
*Guided meditation step-by-step guide:
Find a Quiet Space: Sit comfortably in a chair or on the floor. Keep your back straight, hands resting on your knees or lap, and feet flat on the ground (if sitting on a chair).
Close Your Eyes and Breathe: Take a deep breath in through your nose for a count of three, hold it for a count of three, and exhale through your mouth for a count of five. Repeat this cycle three times, allowing your body and mind to relax.
Set an Intention: Silently say to yourself, “I am here to cultivate gratitude and focus on the good in my life.”
Bring to Mind One Thing You’re Grateful For: Visualise something or someone you’re grateful for. It could be a loved one, a recent moment of joy, or even something as simple as the warmth of the sun.
Picture it clearly in your mind.
Notice how it makes you feel - warmth, happiness, calm.
Expand the Feeling: Let the gratitude grow in your heart. Imagine it radiating throughout your body like a warm light.
Silently say: “Thank you for [specific person/experience].”
Breathe in the gratitude for four counts, and exhale to release any tension.
Broaden Your Gratitude: Shift your focus to a second and third thing you’re grateful for, one at a time. Repeat the same visualization and feeling process for each.
Examples: Clean water, a kind word from a stranger, or your favorite meal.
End with General Appreciation: Reflect on the bigger picture—your life, nature, or the simple fact that you’re alive. Say to yourself:“I am grateful for this moment and all that I have.”
Gently Return to the Present: Bring awareness back to your breath. Slowly wiggle your fingers and toes, then open your eyes when ready.
Gratitude Meditation Tips for Success:
Use a Timer: Set a gentle alarm to ensure you don't worry about time.
Enhance the Atmosphere: Light a candle, play soft background music, or meditate in nature to deepen the experience.
Repeat Daily: Just a few minutes a day can create profound shifts in your mindset over time.
4. Gratitude Letters or Messages
Writing and sharing a heartfelt letter or message expressing your gratitude to someone who has positively impacted your life strengthens connections and fosters joy.
Tips to embed:
Start small by sending short texts or emails to friends or family thanking them for something specific.
Schedule a gratitude letter day once a week or month, to write and send one note.
If you don’t want to send your gratitude letter, you don’t have to, however, sending it will add emotional impact (and improve someone else's life too!).
5. Gratitude Jar
Writing down moments of gratitude on slips of paper and placing them in a jar creates a visual and tangible reminder of what is good in your life, which you can revisit during challenging times.
Tips to Embed:
Place the jar in a high-traffic area like your kitchen counter or desk.
Make it a family or household activity to encourage shared gratitude moments.
Dedicate a day (e.g., New Year’s Eve) to reading the notes together.
Wrap Up
Any one of these 5 simple gratitude practices can be personalised to fit your routine and preferences, making gratitude a simple yet powerful way to feel better, creating a happier and healthier life.
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Additional ways to improve your wellbeing, resilience, and happiness:
At home: Join a 4-Week 'Your Happiness Flywheel Challenge'. Join Gareth and a bunch of likeminded extra'ordinary' human beings on a 4-Week Happiness Flywheel Challenge. In 28 days, you’ll learn how to apply simple techniques to boost your happiness, resilience, and productivity. Register here.
At work: Boost business performance and employee wellbeing with The Happiness Flywheel 6-Step Program. Interested in The Happiness Flywheel for your workplace wellbeing program to increase happiness, boost productivity, improve collaboration, and reduce absenteeism? Contact Gareth @ gareth@happinessflywheel.com.au
Seek help from qualified medical professionals: With assistance from qualified medical professionals, and social support, mental health conditions are treatable. If you or any person you are concerned about are at risk of harm or harm to others, please seek professional medical assistance immediately. In Australia if you need someone to talk to call Lifeline: 13 11 14, Beyond Blue: 1300 22 4636, Kids Helpline: 1800 551 800, or the Suicide Call Back Service: 1300 659 467. In New Zealand call Lifeline: 0800 543 354, Youthline: 0800 376 633, or the Suicide Crisis Helpline 0508 828 865.
About the Author
Gareth is one of Australia’s foremost experts on happiness and habits, having dedicated 6,000+ hours researching human behaviour over eight years. During that time, he has coached and trained more than 2,000 people from 150+ organisations, bootstrapped a startup, and navigated personal challenges - summarised by the line: “four funerals and a wedding.” The culmination of his research and lived experience is The Happiness Flywheel and the 5Habits App.
Thank You
Thanks for taking the time to read this article, I hope that you got value from it. If you did, I’d love you to give it a 👍 and share it with your network. If you’d like any further tips on happiness, habits, or communication feel free to message me or simply follow me on LinkedIn.
All the best, Gareth
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