9 ways to develop an attitude of gratitude

Life can get stressful sometimes, and in those moments, it may be easy to lose sight of all the blessings around you. Living with an attitude of gratitude can help shift your perspective on life, changing it for the better. 

Thankfulness isn’t only reserved for gatherings during the holiday season or celebrations involving gift-giving. Instead, being grateful in your daily life can cultivate a sense of contentment and optimism that may help you become a better, more joyful version of yourself. 

Even if you’re in a difficult season of life, think about something that has recently brought you happiness. It could be something as significant as a friend helping you clean your house while you were in a stage of grief or as small as a compliment from a stranger while you waited in line for your morning coffee. 

Learning to be mindful of the good things happening around you each day can help you cultivate a positive, intentional attitude of gratitude.

What does it mean to have an attitude of gratitude?

Many people go through hard times or have periods of feeling unfulfilled in their lives. If you’re experiencing a sense of stagnancy in your career or dealing with difficult issues in your personal life, it’s understandable that a negative mindset develops. This, however, is the perfect time for you to adopt the habit of being thankful and practicing gratitude. 

Maybe you notice the beauty of the leaves changing color during a morning walk in the fall. Perhaps you feel relieved and reenergized after spending quality time with a loved one. Having an attitude of gratitude means acknowledging all the goodness in your life, even if only through the smallest details. When you give thanks for these blessings and express gratitude, you may notice your emotions shifting and start to feel happier and more optimistic.  

When you start expressing appreciation for the people and things around you, this can shift your mindset into a more positive one. It’s easy to give in to boredom or get bogged down by negativity when life gets hard. But even the most mundane elements of your daily life have the potential to bring you joy and happiness. Not only that, but a study by Johns Hopkins Medicine found that positive thinking can significantly reduce your risk of a heart attack or a stroke. 

For example, dealing with a stressful project in the office can pave the way for practicing gratitude at work. You can send a thank-you note to a person in your department, recognizing the ways they helped you through it, or celebrate with a team happy hour after you’ve completed the hard work together. 

If you’re going through a rough patch and have been encouraged by supportive words or acts of service by a family member or friend, acknowledging their kindness can help you shift your perspective and appreciate the great things they provide in your life.

How to develop an attitude of gratitude 

While there’s no denying the benefits of positive thinking and the ways gratefulness can improve your well-being, it can take some time to recognize your blessings and develop an attitude of feeling thankful and grateful. 

Think of it like going to the gym. You can’t develop strong muscles in just one or two workouts. In the same way, you’ll need to be intentional and consistently look for ways to flex your gratefulness “muscle” and think about what gratitude means to you. 

Here are some simple habits you can implement to adopt an attitude of gratitude:

• Meditate. Meditation is a fantastic way to focus on positive thoughts and relish the things that bring you happiness. Whether you choose to adopt a dedicated morning practice with guided meditation or take a pause to meditate and give thanks while stirring your coffee, doing so can help you shift your mindset and appreciate all the little things in your life.
• Volunteer. There’s nothing like giving back to others to make you appreciate what you have. Volunteering can give you a sense of purpose, allowing you to help people and connect with others by doing good in your community. It can also remind you of how fortunate you are to have things like a career, a home, or a support system of family and friends and allow you to cultivate a grateful attitude of appreciation. 
• Keep a gratitude list. Write down a list of things that you’re grateful for each day. Even if you can only think of two or three ideas, expressing thankfulness for positive elements in your life can help you develop an attitude of gratitude. From cuddling a pet before you head to the office to the stranger who opened the door for you when you had your hands full, try to jot down a handful of things that made you smile that day. 
• Talk about it. Verbalizing your appreciation is another way to express gratitude. If you’re grabbing coffee with a friend, celebrating a milestone with your coworkers, or spending time at a family gathering, try using words of affirmation and sharing your thankfulness with others. According to a study published in Research in Human Development, gratitude can improve your interpersonal relationships and help you better navigate social environments.  
• Tailor your social media. Social media is a great way to connect with others and keep up to date with news, pop culture, and social issues that you care about. That said, it can be a double-edged sword. If you’re like most people, you may have fallen into the comparison trap a few times when you’re scrolling through Instagram, feeling stuck while others celebrate their success. Remember that you are in control of your own social media feed. Unfollow accounts that make you feel negatively about yourself, and follow those that provide inspiration and motivation.
• Practice random acts of kindness. Similar to volunteering, helping others can also provide you with a sense of connection and positivity. You can try a random act of kindness by paying for someone’s order in line behind you or helping someone load groceries into their car. Spreading kindness “just because” can remind you that there is an abundance of goodness in the world, and you just may encourage others to pay it forward themselves and cultivate an attitude of appreciation.
• Start a gratitude journal. Even if you don’t think you have much to say (or if you don’t have many positive things to share), writing in a journal as a daily habit is an opportunity to reflect on your emotions. It can also help relieve stress and reframe negative situations with a positive mindset. Especially in difficult moments, it can be helpful to look back on happy moments you’ve recorded and remind yourself that you have so much to be thankful for.
• Take accountability. If you’ve been feeling negative lately or find yourself complaining more often, sometimes a little self-reflection can challenge you to change your mindset. Try holding yourself accountable by catching those moments when negative thoughts creep into your mind and reframing them in a positive way. If a coworker said something that rubbed you the wrong way or if your partner forgot to take the trash out again, use it as an opportunity to practice an attitude of gratitude. If these are the most pressing problems in your current situation, be thankful for that. 
• Be more mindful. Many of us are guilty of zoning out on our morning commute, scrolling on our phones during family dinner, or getting distracted by a podcast we’re listening to while walking around the neighborhood. Instead of filling your head with constant noise or distractions, try going about your day more mindfully. Consider going on your walk without headphones or having a meaningful conversation with your partner, roommate, or family over a shared meal. Mindfulness provides a fantastic opportunity to give thanks and focus on the positives in your daily life.

Why gratitude is so important 

Sometimes we underestimate the power of positive thinking, especially when we’re struggling personally or professionally. Still, it’s important to recognize how much thankfulness and gratitude give us an optimistic view of the positive aspects of our lives. Here’s why having an attitude of gratitude is so impactful:

• Gratitude can improve both your physical well-being and mental well-being.
• You can develop a more positive worldview through gratitude.
• Showing appreciation and thankfulness can encourage others to do the same.
• Being grateful can bring you more happiness.
• Expressing gratitude in the workplace can strengthen relationships and boost morale.
• Gratitude can benefit all your interpersonal relationships.

Make an attitude of gratitude your new normal

No matter what chapter of life you’re in, there are plenty of ways to notice the good things in life and practice gratitude. Not only is shifting your mindset and releasing negative emotions good for your health, but it can change the course of your personal and professional life. When you have an outlook of positivity and thankfulness, you learn to recognize how you can use that energy to give back to others. 

It might take a little encouragement and accountability to start thinking positively and develop an attitude of gratitude. Beyond writing a gratitude list or a thank-you note, try seeking guidance from others, such as a coach, on how you can start each day with gratitude and appreciation. 

Learn how to appreciate the good things with a BetterUp Coach and enhance every aspect of your life.