Your parents taught you to mind your manners. You write thank you notes and tip your barista. But there’s more to being grateful than going through the motions. According to numerous studies, true gratitude is a powerful force that can improve your relationships, increase happiness and even boost immunity. Deep down, most of us know this to be true. But we still have trouble taking time from our busy lives to actually stop, reflect and give thanks for what matters most. The good news: Making the effort to get grateful is easier than you’d expect, and it’s way more effective that you might imagine.
Why It Pays to Be Grateful
Spend just minutes each day reflecting on what you’re grateful for and we can pretty much guarantee you’ll see a snowball effect resulting in physical, psychological and social benefits. Here’s the catch: You need to get grateful throughout the year — not just on Thanksgiving.
One study published in the Journal of Psychosomatic Research confirmed that individuals who had a more grateful outlook got better quality shut eye, stayed asleep longer and required less time to fall asleep than their less grateful peers. Perhaps more impressive, people who spent times focusing on grateful thoughts exercised for 1.5 more hours each week, compared to people who spent time focusing on the hassles in their life, according to a study in the Journal of Personality and Social Psychology. Plus, at least eight studies have shown that people who express gratitude tend to show fewer symptoms of depression.
A grateful state of mind can help you win big in business, too. Once study conducted atHarvard Business School, found that participants who were prompted to think of a time when they were grateful were less likely to act impulsively when it came to financial choices when compared with people who were prompted to think of something happy or neutral. Gratitude increases our level of patience, researchers suggested.
“Feeling gratitude and not expressing it is like wrapping a present and not giving it,” William Arthur Ward, an American writer, once said. In honor of Thanksgiving, here are nine simple ways to cultivate gratefulness every other day of the year.
10 Easy Ways to Start Being More Grateful
1. Bust out your old diary.Studies show that people who make weekly gratitude journal entries feel better about their lives and more optimistic about the future. Not into breaking out the pen and paper? Try using an app. We like Five Minute Journal, which prompts you to write down three things you’re grateful for, three things that would make the day awesome and three affirmations (e.g. “I am confident,” “I am kind”) each day.
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