Decades of psychological research have demonstrated the wide-ranging benefits of gratitude practices.
People who regularly practice gratitude report higher levels of positive emotions and life satisfaction.
Emmons & McCullough, 2003
Gratitude practices before bed have been linked to longer sleep duration and better sleep quality.
Wood et al., 2009
Expressing gratitude strengthens social bonds and increases feelings of social support.
Algoe, 2012
Grateful individuals tend to be less focused on material possessions as a source of happiness.
Lambert et al., 2009
Gratitude helps people recover from trauma and stressful life events more effectively.
Fredrickson et al., 2003
Grateful people report fewer physical symptoms and feel healthier overall.
Hill et al., 2013
Try these scientifically-validated methods to cultivate gratitude in your daily life.
Write down 3-5 things you're grateful for each day. Be specific—details help you feel the gratitude more deeply.
Tips to get started:
Write a letter to someone who has positively impacted your life. You can send it or simply write it for yourself.
Tips to get started:
Imagine your life without something good—a relationship, opportunity, or ability. Then appreciate that you have it.
Tips to get started:
Spend a few minutes focusing on feelings of thankfulness. Bring to mind people, experiences, or things you appreciate.
Tips to get started:
It's normal to encounter challenges when starting a gratitude practice.
"It feels forced"
Start small and be patient. Authentic gratitude often develops with practice over time.
"I can't think of anything"
Look for simple things: clean water, a comfortable bed, a kind word from someone today.
"It feels repetitive"
Challenge yourself to find new things each day. Look at different areas of your life.
"I'm going through a hard time"
You can hold gratitude and difficulty simultaneously. Start with what's still okay in this moment.
Joyful includes guided gratitude prompts and tracking to help you build a consistent practice. Our AI-powered journaling helps you discover deeper insights about what you're grateful for and why it matters.
Clinical Disclaimer: This information is for educational purposes and is not a substitute for professional medical advice. While gratitude practices can support mental wellbeing, they should complement, not replace, professional mental health care when needed.