How Gratitude Improves Nearly Every Aspect of Our Lives

The science is in: gratitude really can help everything from our sleep to our motivation to succeed.

When things are going our way, feeling grateful comes naturally — we appreciate our families, friends, work, and the simple pleasures of life. On a bad or stressful day, however, we might think there’s nothing much to feel grateful about.

But there’s a different way to think about gratitude — not as something that comes at the end, but at the beginning. When we actively practice it, gratitude sets off a chain of benefits. Study after study shows that gratitude can have a profound impact on everything from our sleep and relationships to our motivation to succeed at work.

This modern science has validated ancient wisdom on the value of gratitude. As the Roman emperor and Stoic philosopher Marcus Aurelius wrote: “When you arise in the morning, think of what a privilege it is to be alive, to think, to enjoy, to love.” 

In recent years, a wealth of research has explored the many ways gratitude improves our lives: 

Mental Health and Stress Reduction
Neuroscientists have found that gratitude literally rewires your brain to be happier. In one study at UCLA, participants were given prompts to induce feelings of thankfulness and their brain activity was measured using MRI scanning. Practicing gratitude was found to activate regions of the brain associated with pleasure and reward,lowering stress, and promoting feelings of self-worth and contentment. 

Another study by researchers at Indiana University found that participants who wrote about what they were grateful for over a number of weeks experienced improved mental health. And there is extensive research on the beneficial impact gratitudehason people with depression.

Heart Health
A recent study in Ireland found that “gratitude has a unique stress-buffering effect on both reactions to and recovery from acute psychological stress,” which can contribute to lowering blood pressure and improving cardiovascular health while also strengthening our immune system. 

Another study in Scientific Reports linked gratitude with lower triglyceride levels, while researchers at the University of California, San Diego School of Medicine found that gratitude interventions could improve heart health by lowering levels of inflammation. 

Sleep

Studies show that practicing gratitude as part of your nighttime routine can help you drift off peacefully and improve sleep quality. At bedtime, writing down or just reflecting on the people and things you’re grateful for is a way of sending a signal to your brain that you are safe and secure, and that you have everything you need.

Relationships
Practicing gratitude also impacts the way we connect with people. For example, studies have shown that couples who express their gratitude regularly and focus on what they appreciate about their partner felt more positive about their relationship and found more joy in each other’s company. 

Job Satisfaction
Gratitude can also lead to improved well-being at work, a deeper sense of purpose, and higher productivity. Expressing our appreciation of colleagues can transform our work lives, resulting in deeper connections to each other — and to the work we’re engaged in. 

Resilience
There’s also evidence that grateful people are better able to cope with challenges, including serious illness, caregiving responsibilities, or a death in the family. According to Dr. Robert Emmons, Ph.D., professor of psychology at the University of California, Davis, and author of Gratitude Works!: A 21-Day Program for Creating Emotional Prosperity, gratitude matters most when we are under crisis conditions: “In the face of demoralization, gratitude has the power to energize. In the face of brokenness, gratitude has the power to heal. In the face of despair, gratitude has the power to bring hope.”

Connection and Giving
What’s fascinating is that people who practice gratitude are often more generous and empathetic. There’s a neural connection between gratitude and giving — they share a pathway in the brain and when we’re feeling thankful, we’re likely to be more altruistic. Grateful people often find that donating to charity, or even small acts like giving tips in restaurants, can be more rewarding than receiving money themselves.

Happiness
Whatever upheavals or uncertainty you are facing, there is always an opportunity to be grateful. “Living in a state of gratitude is the gateway to grace,” says Arianna Huffington, Founder and CEO of Thrive Global. “Find a way to gift yourself the gift of gratitude,” she says. “It’s a small miracle and it’s available to all of us, all the time. And the only eligibility requirement is being alive. As the saying goes, ‘it's not happy people who are thankful, it’s grateful people who are happy.’” 

Here are a few Microsteps to help you practice gratitude in your own life.

Write down three things you're grateful for in a nightly gratitude journal.

This will lower stress levels and give you a greater sense of calm at night.

Express your gratitude for something your manager did to support you.

Sharing your gratitude can strengthen your relationship with your manager and let them know their support is appreciated.

Say a genuine “thank you” to someone each day.

Expressing gratitude is a great way to connect with others, boost resilience, and lower stress. Whether you do it in person or in an email, make gratitude a regular part of how you interact at work.

At your next meal, express gratitude for the food on your plate.

Gratitude is one of the most powerful emotions, with benefits for mood, stress relief, and resilience. Whatever you’re about to eat, take a mindful moment to be grateful.

Find a quote that helps you express gratitude.

Keeping that quote top of mind — or placing it where you can see it — will help you feel grateful and experience the associated benefits.

Arianna Huffington On the Power of Gratitude

“There’s practically nothing it can’t do.”

Gratitude is such a light-sounding word for an emotion that’s so powerful. But there’s a reason why it shares the same Latin root — gratus — as the word grace. Living in a state of gratitude is our gateway to grace — and a vital part of our well-being.

We live in a stressful world, feeling perpetually behind, so connected to the entire world through our technology that we’re disconnected from each other and from ourselves. Rates of anxiety and depression are skyrocketing. But there is an antidote to all of this: gratitude. When you find yourself in that stop-the-world-I-want-to-get-off mindset, gratitude is the brake lever. Gratitude helps us reset and gives us perspective. We think of gratitude as a coda, an add-on, something that comes at the end. But in fact, gratitude is the beginning. And when we practice it, it sets off a chain reaction of positive benefits.

It’s something the ancients certainly knew. Cicero wrote that “gratitude is not only the greatest of virtues but the parent of all the others.” This wisdom has since been confirmed by a mountain of hard science, as the list of what gratitude can do is seemingly endless.

Martin Seligman, Ph.D., the positive psychology researcher at the University of Pennsylvania, found that the beneficial impact of a single gratitude exercise — in this case, writing and delivering a letter of thanks to someone — could last for an entire month. Gratitude has also been found to improve sleep and lower levels of stress and depression. Researchers at the University of California, San Diego School of Medicine found that gratitude interventions could improve heart health by lowering levels of inflammation.

We see that gratitude can work its magic in the workplace, as well. Researchers from Wharton found that gratitude in the form of managers saying thank you to their employees for their efforts motivated them to work harder. And the objects of our gratitude don’t have to be big or life-changing. It can be gratitude for your morning cafe latte, or a random encounter with a person who made you smile that day, or a piece of nature on the way to work. Or it can be simply gratitude for being alive. A fascinating study by researchers from the Booth School of Business at the University of Chicago had participants draft letters of gratitude and then try to predict how happy, surprised or awkward the recipients would feel. What they found was that people greatly underestimated how happy the recipients felt, and overestimated the awkwardness. “Underestimating the value of prosocial actions, such as expressing gratitude, may keep people from engaging in behavior that would maximize their own — and others’ — well-being,” the authors concluded.

If you always feel like you’re short on time, try working gratitude into your life through habit-stacking. This is the proven practice of creating a new habit by “stacking” it onto an existing habit. An easy method: Think of three things you’re grateful for while brushing your teeth or during some other part of your morning or evening routine. It’s a way of adding meaning to mundane moments — and without having to find any more time in your day. 

But however you do it, just do it — find a way to give yourself the gift of gratitude. It’s a small miracle and it’s available to all of us, all the time. And the only eligibility requirement is being alive. As the saying goes, it’s not happy people who are thankful, it’s grateful people who are happy.

Why Receiving Gracefully Is Just as Important as Giving

It’s often hard to simply say “thank you,” but that’s all you need to do.

There’s nothing quite like the joy of receiving a lovely gift. Yet when someone is kind and generous, it can sometimes stir up uncomfortable emotions. Giving, on the other hand, seems more straightforward. It makes us feel good and improves our well-being. But giving and receiving are two sides of the same coin — you can’t have one without the other.  

“They create an inner balance, and complete a symbiotic circle,” psychotherapist Pauline Sanderson tells Thrive. And while receiving comes naturally to some people, it’s harder for others. “Whether it’s help at work, help with the kids, or gifts of money or food, accepting the gift graciously can be a learned skill which takes practice.” Here are four tips that can help:

Just say “thank you”

“When someone brings your family a pie, pays for dinner, or jump-starts your car, ‘thank you’ is all you need to say,” Sanderson says. “You can add a non-verbal ‘thank you’ with a hand over your heart, a light touch on their arm, and of course, your warmest smile,” she adds. After showing your gratitude, take a moment to go inward and appreciate how good it feels to know that someone else cares for you. 

Enjoy the gift mindfully

“Instead of wondering whether your friend could really afford the gift, or feeling guilty because you haven’t given them anything, focus on the thoughts behind the gift,” Sanderson suggests. “Be grateful for the deeper gift — that the person cares for you,” and for the evidence that you’re not alone. There’s power in taking a moment to appreciate the gesture and the connection with the individual who gave it to you.  

Think of receiving and giving as a team sport

“We all share a common humanity; we’re on the same team,” Sanderson says, noting that we all have something to give and something to receive. “If it’s your turn to receive, it adds to the success of the team, moving everyone forward toward the shared goals of good will, health, and happiness.” And remember: Your time to give will come! 

Pay it forward 

If you feel anxious, unworthy, or compelled to “return the favor” when you receive a gift, remember that receiving graciously becomes your gift to the giver.  When someone lends a helping hand, they typically want you to accept it — and doing so allows them to feel the benefits of their altruism as well. Plus, there are always opportunities to give to someone else after you receive some help. As Sanderson says, “Share your joy by ‘paying it forward’ and responding with a gift for someone else in need.” 

How to Incorporate Gratitude Into Your Workday

It can help lower our stress, boost our relationships, and help us find meaning in our work.

Gratitude might not seem like an emotion that fits naturally or comfortably into your workday. But it can, and it should! On an individual level, gratitude is one of the most leveling qualities available to us. It extends both inward and outward: When we’re grateful for what we have — not just in material ways but for our relationships, skills, or health — our relationships with ourselves, with others, and with the world come into sharper focus.

And in stressful situations, gratitude can be especially powerful. As Arianna Huffington writes in Thrive, “Grace and gratitude have the same Latin root, gratus. Whenever we find ourselves in a stop-the-world-I-want-to-get-off mindset, we can remember that there is another way and open ourselves to grace. And it often starts with taking a moment to be grateful for this day, for being alive, for anything.”

In one study, researchers asked participants to take a few minutes at the end of the day to write down a list of three things that went well that day and why they went well. They found that “a brief, end-of-workday positive reflection led to decreased stress and improved health in the evening.” Other studies show a range of physical benefits to making time for gratitude, including improved sleep quality, and one study found that gratitude correlated positively with self-reported physical health. With all this research showing just how powerful gratitude can be, let’s look at how you can put it into action and make it a part of your workday routine:

Make gratitude a talking point

Work-related conversations sometimes consist of complaints and negative comments: “I’m so tired,” “I’m so busy,” “How will I make it to Friday?” If we replace these phrases with a more positive practice — one that promotes feelings of gratitude — physical and psychological benefits can follow. 

Research has shown that after 10 weeks of writing about what they were grateful for, individuals were more optimistic, felt better about their lives, exercised more, and had fewer visits to the doctor compared to those who wrote down their daily frustrations. Try incorporating simple statements of gratitude every day at work, for things both big and small: “I’m so grateful that I’m busy working on a project that excites me,” or even “I’m thankful that the sun is out today.” Grateful statements can promote a positive workplace environment by replacing pessimistic small talk.

Say thank you and let others know they are appreciated

Although saying “thank you” might sound too simple to have an impact, it can actually do wonders for workplace performance. Research shows that employees who have managers who thank them for their work feel motivated to work harder. Furthermore, giving compliments in the workplace, or letting others know they are appreciated, can also enhance performance and social interaction. Reinforce gratitude by letting others know they matter and the work they do matters, too.

Visualize your gratitude

People “who intentionally cultivate gratitude show greater neural sensitivity in the medial prefrontal cortex, a brain region associated with learning, rational thinking and decision making,” which can be especially helpful in the workplace, Ellie Cobb, Ph.D., told NBC News. Creating visual reminders of the things you are most thankful for is a great way to cultivate gratitude throughout the day. Try writing down three things you are grateful for on your way to work, and keep the note with you in your pocket or phone case to glance at throughout the day. Keep photos of family, friends, or your pet on your desk to experience a bit of gratitude when you look up from your computer. Small visual reminders can keep a steady stream of gratitude flowing throughout your day.

How Gratitude Can Improve and Enrich Our Workplaces

Leading with appreciation helps us foster an environment of connection and belonging.

When we create workplaces that put gratitude at the forefront, we’re doing much more than cultivating a feel-good environment. In fact, research from Accenture shows that three key factors shape a culture of true belonging at work: feeling seen, feeling safe, and feeling connected. And by leading with gratitude, we invite people to find that sense of belonging and bring their whole selves to work.

By taking small steps, we can create a culture of gratitude and compassion at work. Here are some tips to help you get started:

Start with an Entry Interview

Almost all companies do an exit interview when an employee leaves, asking about the employee’s experience, what worked, and what didn’t work. But introducing an Entry Interview as part of your company onboarding, or anytime someone switches teams or departments, is a great way to set the tone for gratitude and effective communication starting on day one. 

While the Entry Interview is designed with new hires in mind, you can also use it as a check-in during mid-year reviews or team transitions to keep your employee’s mental health top of mind. To learn more about the Entry Interview, watch this short video from our Thriving Onboarding curriculum, all about instilling a culture of well-being and connection from day one.

Ask questions that make team members feel seen

When we feel seen, we feel understood, cared for, and appreciated for who we are. We make others feel seen when we pay attention, when we listen with empathy and without judgment, and when we seek to understand the whole person for the uniqueness of who they are, not just what they do. To help team members feel seen, try swapping your usual  “How are you?” for a deeper question. Questions like “What challenges are you facing now?” can give you the chance to learn about their experiences and make them feel seen and appreciated.

Foster an environment of connection and compassion

We feel connected when we can open up to others in honest ways and form deeper, more trusting relationships. When we understand, accept, and value ourselves for who we are — imperfections and all — we open the door to more authentic connections with others, with benefits that go both ways. To better connect with teammates, try inviting a team member you don’t often connect with out to lunch or coffee, or share something that made you laugh with your team. Spreading humor and joy is a great way to stay connected and open the door to more compassion and resilience.

How Giving Back Can Boost Our Well-Being — and 5 Ways to Get Started

There’s power in making time for small acts of selflessness.

Giving is one of the most effective and proven ways to boost our well-being. For starters, knowing we are making a difference has a positive impact on both our physical health and mental health, and it can even boost our resilience during times of stress. “For many people, caring for others is a fundamental human response to stress,” Emily Greenfield, Ph.D., an associate professor of Social Work at Rutgers, The State University of New Jersey, tells Thrive. “It can benefit others and ourselves, especially under times of threat.” 

Arianna Huffington even says that giving can be a form of self-care. “It’s about doing whatever we can to widen the circle of our concern,” she writes. “It’s not just good for the world, it’s good for us.”

So if you’re interested in giving back, but not sure where to begin, here are five ways to get started: 

Block out designated giving time 

When you constantly feel that you have to juggle your regular workload with acts of selflessness, that balance can begin to feel like a burden — but blocking out “giving time” can help relieve you of the stress. “Chunk your giving into dedicated days or blocks of time rather than sprinkling it throughout the week,” Adam Grant, an organizational psychologist and author of Give and Take, writes in Harvard Business Review.“You’ll be more effective — and more focused.” For example, if you’re having a busy work week but know you’ll have some free time over the weekend, carve out time on Sunday to volunteer for a local food kitchen, or even to help a friend in need.

Think local

When we think of giving back, we might feel the urge to start big. And while there’s nothing wrong with aiming big, you can help yourself by starting small. If giving feels overwhelming, find ways to help within your local community. For example, you might consider contributing some extra groceries to a nearby food pantry or volunteering at a local school. You can feel empowered by the fact that you’re supporting those in your own community.

Send gratitude 

Sending supportive emails and texts, or even writing handwritten letters, is a great way to connect and express gratitude — which is an act of giving. Not only does it allow you to reconnect with someone you might have not spoken to in a while, but it is a small gesture that has long-lasting benefits. A simple “thank you” text can go a long way and make others feel seen.

Take time to listen

Simply carving out time to listen to those around us can be a powerful act of giving. Try sitting down with a co-worker and asking them what’s on their mind right now, or call up a friend and offer a listening ear. We often think of giving as a physical act, but being an active and mindful listener can be a powerful way to show your generosity and compassion.

Create a routine of small, helpful acts 

You don’t have to sign up for a major week-long voluntourism trip to be selfless. Getting into a routine of performing small acts of kindness around your community or even your office can help boost your mood regularly, and help you feel more fulfilled. “If you help five people every Thursday, you feel you’ve made a difference each week,” Grant says. And finally, remember that you don’t have to give whenever the opportunity arises. “Prioritize the help requests that come your way,” he adds. “Say yes when it matters most and no when you need to.”

3 Ways to Embrace Self-Compassion During Busy Times

Microsteps to help you give yourself grace when life feels stressful.

We’ve all had days, weeks, or even months when we’re so busy that we feel like we’re drowning. And whether we have a lot going on at work, in our personal lives, or both, giving ourselves grace is important. Research shows that when we’re hard on ourselves during stressful times, we only add to our stress. 

So whether you’re struggling with an interpersonal relationship, stressing over a daunting deadline at work, or feeling overwhelmed preparing for the holidays, it’s important to exercise some self-compassion instead of being self-critical and judgmental. 

If you’re not sure how to get started, these Microsteps can help:

Repeat an affirmation that shows compassion for yourself.

Positive affirmations have been shown to improve your mood, reduce stress and negative thinking, especially during overwhelming times. BJ Fogg, behavioral scientist, author of Tiny Habits, and member of Thrive's Scientific Advisory Board, says first thing in the morning is a great time for an empowering mantra. “After you put your feet on the floor in the morning, immediately say this phrase, ‘It’s going to be a great day,’” he suggests. “As you say these seven words, try to feel optimistic and positive.” 

Do one small thing that brings you joy.

You may not feel like you have time for additional hobbies or activities right now, but science tells us that incorporating small moments of joy into our daily lives can help reduce stress –– and experts agree. “Make an effort to connect with people whose company you enjoy, doing things that you love,” Monica Vermani, C. Psych., a clinical psychologist and mental health advocate, tells Thrive. Carve out some time for “a movie, window shopping, a long walk, people watching, or volunteering at a food bank,” she suggests. When we make space for joy, we’re able to take a step back and give ourselves a moment to reset.

Set aside five minutes of recovery time after a meeting or task.

It’s important that you don’t wait until you’re completely overwhelmed to recover from stress. During busier times, try building recovery time into your day with a short walk, a stretch break, focused breathing, or any activity that helps you recharge. Research published in Social Science & Medicine found that working for too long backfires, as it can lead to stress and depletion, in addition to serious medical conditions. Giving yourself permission to put your stressors away for a few minutes to take some time for yourself, on the other hand, can help you avoid burnout and boost your well-being.