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.