Are you looking for a simple daily practice that can improve your health and well-being? The answer may be as close as a short list, and it might not be what you think.
Research suggests that taking time to notice and write down things we are grateful for can lead to meaningful improvements in overall well-being. Let me explain.
Why Gratitude Matters
According to a University of Rochester Medical Center article summarizing a 2021 review of research, "keeping a gratitude journal can improve heart health by lowering blood pressure and regulating breathing and heart rate." The article also noted that "by focusing on positive outcomes in our lives, we increase positive emotions and train our brain to be more sensitive to the experience of gratitude." Over time, this practice may improve mental health and strengthen resilience to stress.
The Benefits of Gratitude Practice
A 2025 article from the American Brain Foundation highlighted several potential benefits of practicing gratitude, including:
- Developing a more positive mindset
- Reducing stress, anxiety, and depression
- Improving emotional resilience, focus, immunity, and sleep
- Strengthening social ties and connections with others
Ready to get started?
Try writing down three good things each day. Those three things will be different for everyone and will change from day to day.
The secret is not what the three things are. What matters is taking the time to notice positive moments, write them down, and experience gratitude for them.
Questions to Spark Gratitude
If you're having trouble coming up with a list, consider these questions:
- What made you laugh or smile today?
- Who are you grateful for?
- What item in your life brings you comfort?
- What was the most delicious thing you tasted today?
- What did you notice in nature that inspired a sense of awe?
My Three Good Things
My three good things from yesterday included:
- A warm cup of coffee in the morning
- A long walk while enjoying the changing colors of the sunset sky
- Catching up with friends through our group text
Your 30-Day Gratitude Challenge
Grab a notebook or journal and use it to support your gratitude practice. Try it for 30 days and see whether you notice a shift in your outlook.
Share the Good Things
Ready to take it a step further? Share your gratitude with others. A heartfelt thank-you, a kind text, or a note of appreciation can brighten someone else's day while strengthening your own sense of gratitude.
Resources:
Practicing Gratitude - National Institutes of Health
Gratitude enhances health, brings happiness - and may even lengthen lives - Harvard Health
Does Gratitude Rewire Your Brain? - American Brain Foundation
Can Gratitude Benefit Your Health? - University of Rochester Medicine
About the Author: Sara Attig is a Health and Family Educator with University of Illinois Extension serving Livingston, McLean, and Woodford Counties who specializes in healthy lifestyles, stress management, brain health, and healthy aging. Through research-based education and practical strategies, she help individuals and families thrive at every stage of life.