written by Rachel Smith the founder of Give Yourself Kindness, who has worked with clinical psychologists, therapists and leading self-compassion experts from around the world to bring you the best tools to support self-compassion - helping you feel and sleep better.
Why gratitude?
Gratitude is often talked about as a simple habit that can boost well-being, but if you’ve tried it before and struggled to stick with it—or if you’re skeptical—it can feel like just another thing on your to-do list. (And if you've had any of these thoughts you are not alone).
The good news? You don’t have to overthink it. Gratitude doesn’t require a daily journal, forced positivity, or big life changes. Small shifts can make a meaningful difference.
As Dr. Michelle Chung explains, "Gratitude anchors us. When we notice these moments, we’re not just passing through our days—we’re living them. And we realize gratitude turns the ordinary into the extraordinary."
7 simple ways to practice gratitude
(ordered by approximate time taken).
1. The 30-second notice
Try to notice one good thing during your morning routine. That's it.
Start here: Tomorrow, notice one detail about your first drink of the day—maybe its warmth or the quiet moment it provides.
2. Waiting moment gratitude
Turn waiting time into gratitude time. Notice something good while your coffee brews or computer starts up.
Start here: Next time you're waiting, find one good thing about that pause.
3. Gratitude reminder
Set a simple cue—a dot sticker on your mirror or phone reminder.
Start here: Place a small sticker somewhere visible. When you spot it, name one good thing about that moment.
4. Real talk gratitude
Gratitude doesn't mean ignoring challenges or pretending everything is great. It's about making space for both struggles and appreciation. If it feels hard to find something positive, you can shift to noticing what's meaningful instead.
Start here: Try "Today was tough, but I made it through" or "At least I have this comfortable chair right now."
5. Gratitude jar
Keep a jar and drop in small notes of gratitude whenever something good happens. Over time, you'll have a collection of moments to look back on.
Start here: Place a jar and small pieces of paper somewhere visible. Add one note this week about something that made you smile.
6. Gratitude journal
If you enjoy journaling but struggle with consistency, keep it simple. Just write one sentence a day about something you appreciate—no pressure to be profound or deep. Some days might be as simple as "Grateful for a quiet moment with my book."
Start here: Keep a small notepad by your bed or try a journal designed for flexible practice. [After struggling with rigid formats myself (the same 1,2,3 things to be grateful for each day), I created the Give Yourself Kindness journal with gentle, adaptable prompts for both good days and tough ones.]
7. Gratitude walk
Take a short walk and intentionally notice things you're grateful for—the fresh air, a beautiful tree, the warmth of the sun, or even the comfort of your shoes.
Start here: On your next walk to the car/train/shop, notice three things that catch your eye.
Why gratitude matters: the science behind it
Research has consistently shown a connection between gratitude and well-being. One key study by Emmons & McCullough found that participants who regularly wrote about things they were grateful for reported higher levels of positive emotions, better sleep, and even fewer physical complaints compared to those who focused on negative or neutral events.
Another study linked gratitude with greater life satisfaction and improved resilience.
While gratitude is not a cure-all, findings suggest that incorporating small moments of appreciation into daily life can support mental well-being.
Gratitude: common FAQs (you're not alone)
What if I can't think of anything to be grateful for?
It's completely normal to draw a blank sometimes—this doesn't mean you're doing it wrong. This doesn't mean you are an ungrateful person. Try not to judge yourself.
What if I miss a day?
Missing days is normal and human. Gratitude isn't about perfection—it's about coming back without judgment whenever you're ready. There's no falling behind.
What if I'm too busy?
Start tiny. Even 30 seconds of noticing something good counts.
There's no "right" way to practice gratitude
Whether you prefer quick moments of appreciation, flexible journaling, or collecting memories in a jar, the best practice is the one that feels best to you.
Just remember, gratitude isn't about forcing positivity—it's about noticing the small good moments, even on hard days.
“By far my favourite guided journal that I’ve used!”
There's a lot of journals out there. Most of which include tools that can be repetitive, boring or unhelpful. Give Yourself Kindness is about creating something new.
