How to Practice Gratitude: 15 Simple Gratitude Activities

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Gratitude is about appreciation. It might be easier and more automatic with big things you appreciate, but adopting a practice of gratitude can help you also notice the small things that improve or lighten your life: a sunrise, an act of kindness, a daily comfort, or something you like about yourself. Practicing gratitude means taking time to notice these positives and express your appreciation.

In this post, I'll help you think about things to be thankful for and explain 15 simple gratitude activities you might use to boost an attitude of gratitude. I’ll also introduce you to a word that captures this active approach to appreciation: gratituding.

Practice Gratituding

While attending an event for young adults graduating from a parenting class, another attendee, Fatimah Matin, mentioned a word that was new to me and really resonated: gratituding. I appreciate made-up words. They possess the power to be both lighthearted and deeply meaningful.

Here's my definition of gratituding:

Gratituding is the intentional practice of both feeling and expressing gratitude. It involves recognizing and appreciating the positive aspects of life, acknowledging those things you value in others, and cultivating a mindset focused on thankfulness.

gratituding definition

Mindfulness and Gratituding

Mindfulness is about being in the moment. Gratituding can help you do that.

It helps build the practice of conscious awareness of the positive elements in your life and promotes a sense of contentment and fulfillment.

Being Grateful for People

Expressing gratitude for others is a powerful practice that deepens interpersonal connections and fosters a sense of community.

Acknowledging the contributions, kindness, and support of those around you not only strengthens your relationships but also creates a positive and uplifting atmosphere.

Gratitude for others goes beyond mere politeness; it is a genuine acknowledgment of the impact people have on your life, promoting empathy, understanding, and a shared sense of appreciation within your family, social circles, and community.

Being Grateful for Yourself

Be grateful for your positives too. It's not only important to notice and acknowledge what you appreciate about other people; it's also important to give yourself pats on the back.

Practicing self-gratitude involves recognizing and appreciating your strengths, achievements, and inherent worth. It is a vital aspect of self-care and mental well-being.

By acknowledging personal accomplishments, resilience in the face of challenges, and positive qualities, you can cultivate a healthy self-image and boost your self-esteem.

Self-gratitude is not about arrogance but rather a compassionate acknowledgment of your journey, nurturing a positive relationship with yourself, and laying the foundation for continued personal growth.

Being Thankful for Things

Gratitude for material possessions and life's comforts involves recognizing the value and positive impact they bring to your life. It's about appreciating the small and big things, from the warmth of a cozy home to the convenience of modern conveniences.

Cultivating gratitude for things encourages a mindful awareness of the abundance in our lives, shifting the focus from what we lack to what we possess. This practice promotes contentment, reduces feelings of scarcity, and enhances overall well-being by fostering a grateful perspective on the tangible elements that contribute to our daily lives.

Being Grateful for Experiences

Expressing gratitude for experiences involves acknowledging the richness and diversity of life's journey. Whether it's the joy derived from meaningful connections, the lessons learned through challenges, or the beauty found in moments of serenity, gratitude for experiences is about embracing the tapestry of life.

The gratituding mindset encourages you to savor the present, learn from the past, and approach the future with a positive outlook shaped by the diverse and valuable experiences that contribute to personal growth and fulfillment.

15 Ways to Practice Gratitude

Practice Gratituding

My 7 5 Journal Prompts to Help You Practice the Attitude of Gratitude post can help inspire your gratituding.

Here are 15 ways to put gratituding into practice and give yourself and others a feel-good boost. Choose one to try first or mix and match two or more of these ideas.

1. Gratitude Journal

Dedicate a few minutes each day to jot down things you are thankful for in a gratitude journal.

I've created two daily journals with prompts that can be helpful for this gratituding practice: Roses, Thorns and Buds Silver Lining Journal for Daily Joys, Challenges and Inspirations, and Increasing My Happiness Quotient: Silver Lining Joy Journal & Workbook.

2. Morning Gratitude Reflection

Begin your day by reflecting on three things you're grateful for, setting a positive tone for the day ahead.

3. Gratitude Jar

Place a jar on your desk or in your home and add notes of gratitude daily, every few days, or weekly...whatever pace works for you. Review them periodically for a boost of positivity.

It doesn't really have to be a jar — it can be a bowl, box, or any container. It can be something you have on hand or purchase for the purpose. The thrift store is a good place to find something special that suits your personality and the vibe you're going for, whether that is a simple mason jar or a unique piece.

You can decorate the jar with stickers or glass markers, put a label on it, or let the notes speak for themselves through the glass.

The notes can be paper scraps or miscellaneous things you can write on, like the torn corner of a napkin, that add variety to the collection, or be coordinated.

For a coordinated paper approach, I found these items on Amazon:

2-inch round circles — variety of colors, construction paper
1.5-inch cardstock squares — variety of colors. Since they are glossy, you'll need to write on them with a marker, such as a fine-point Sharpie.
Business-card-size cardstock — variety of colors with an interesting pre-cut edge. You can use them as-is or cut them in half.
4x4 color assortment — you can cut them into smaller sizes or fold them
8.5 x 11 in pastel color assortment — you can cut them into smaller sizes

Glass gratitude jar filled with colorful notes celebrating everyday moments, including “Ben made me coffee,” “We laughed at dinner,” and “Mom’s hug.” AnnSilvers.com.

Note: As an Amazon Associate I may receive a small commission for purchases made through linked products. This doesn’t affect your price or my decision to include particular items.

4. Mindful Moments

Integrate gratitude into daily mindfulness or meditation practices by focusing on aspects of your life you appreciate.

5. Three Good Things Exercise

Reflect on three positive experiences each day and consider why they happened.

6. Express Appreciation Out Loud

Verbally express gratitude to a family member, friend, or colleague each day. Say a simple thank you or give more details about what you appreciate, for example:

I really appreciate you picking the kids up from school today. That helped me out a lot.
Thanks for sending that text of encouragement. I needed that today.
You have such a great sense of humor. I love how you help me get laughs into my day.

7. Gratitude App

There are free and paid apps designed for gratitude practices, providing prompts and reminders to express thankfulness.

Here are some options (I haven't vetted any of these):

Gratitude — Journaling prompts, photo entries, reminders, affirmations, and vision boards. Free download with paid features. Available for iPhone and Android.
5 Minute Journal — Guided journaling with a structured format for building a daily gratitude habit. Available for iPhone and Android, with free basic and paid premium versions.
Presently — A simple gratitude journal with reminders and searchable past entries. Free and ad-free. Android only.
365 Gratitude — Daily prompts, rewards, and a community component for people who like encouragement and interaction. Available for iPhone and Android, with in-app purchases.

8. Gratitude Walk

During a walk, focus on the beauty around you and express gratitude for the natural elements or simple pleasures.

9. Mealtime Reflection

Take a moment before meals to appreciate the food, its source, and the effort involved in its preparation.

10. Gratitude Board

Create a visual representation of gratitude by pinning notes, pictures, or symbols of appreciation on a bulletin board.

It can be an individual, group, or family project.

Gratitude board with photos of friends, a dog, and a finished bookcase, plus a concert ticket, a child’s drawing, and handwritten notes appreciating everyday life.

11. Daily Affirmations

Incorporating positive affirmations related to gratitude into your daily routine can foster a mindset of appreciation and reinforce the feeling of gratitude.

Some example gratitude-mindset affirmations:

I notice and appreciate the good in my life.
I can be grateful without pretending everything is perfect.
I can acknowledge my challenges and the positives in my life.
I notice everyday comforts I sometimes take for granted.
I welcome opportunities to express my thanks.

Affirmations to remind you what you're grateful for:

I’m grateful for what my body helps me do.
I appreciate how far I’ve come.
I’m thankful for opportunities to learn and grow.

🟢➜ For help making affirmations and 130 power words to get you started, check out this post: 130 Plus Simple Positive Morning Affirmations for Confidence.

12. Gratitude Partner

Share daily expressions of gratitude with a friend or family member, creating a shared practice of appreciation.

13. Savoring Rituals

Take time to savor small moments, whether it's enjoying playing with kids or pets, or the warmth of sunlight through a window.

Savoring the feel-good is a positive psychology practice that has been shown to increase happiness. I include savoring and other positive psychology approaches and exercises in my Building Skills to Uplevel Life: Silver Lining Emotional Intelligence Workbook.

14. Gratituding Before Sleep

End your day by reflecting on one to three positive things that happened, fostering a sense of contentment before sleep.

15. Random Acts of Kindness

Perform small acts of kindness for others and reflect on the positive impact, cultivating gratitude for the ability to contribute.

Journals and Workbooks to Boost Your Gratituding

I've created many journals and workbooks based on what I've learned from helping thousands of counseling clients increase their stress resilience and happiness. Several of the journal/workbooks include gratitude exercises. Check them out and discover how they can add to your gratituding and improve your life. You can compare them here, or click on individual titles below.