How to Get Started with Gratitude

Gratitude comes easily when things are going well. However, when faced with complex challenges, some people struggle to maintain a grateful attitude. Here are three significant reasons why some people find it hard to be grateful, even when they have much to be thankful for.

They Focus on What They Don’t Have Rather Than What They Do Have 

Some people become so focused on what they don’t have that they fail to see all the good in their lives. This can lead to feelings of resentment and envy rather than gratitude.

You can’t have everything in life, but you can focus on what you have and be content. You can’t change what you don’t have, so focus on what you can change: yourself. Work on discovering who you are to be the best version of yourself. You’ll be surprised at how much happiness you can find.

They Compare Themselves to Others 

Comparing ourselves to others is a sure-fire way to kill our gratitude. When we see what others have that we don’t, it’s easy to feel like we’re not good enough or that we don’t have enough.

To stop comparing yourself negatively to others, the first step is to become aware of when you are doing it. Once you become aware that you are comparing yourself, you can start questioning your thoughts and beliefs about yourself. 

Once you question your thoughts, you can start to change them to be more positive. To do this, you can begin to focus on your strengths and accomplishments. You can also start to remind yourself that everyone is different and that there is no one “perfect” person.

They Dwell on the Negative

Some people dwell on the negative so much that they can’t see the good, even when it’s right in front of them. Unfortunately, this level of negativity will lead to a downward spiral of negative thinking that’s hard to stop.

It can be challenging to stop dwelling on the negative, but there are some things that you can do to help yourself. First, try to identify why you are dwelling on the negative. For example, are you worried about something that might happen in the future? Are you feeling guilty about something that you did in the past? Once you know why you are dwelling on the negative, you can start to take steps to address the issue. 

If you are worried about something that might happen, try to make a plan to deal with it if it does happen. If you feel guilty about something, try to forgive yourself and move on. 

Lastly, try to focus on the positive things in your life. Dwelling on the negative can make it seem like everything in your life is terrible, but that is not the case. There are always good things happening. You just have to look for them.

If you find yourself struggling with gratitude, it’s important to remember that it’s a choice. You can choose to focus on the good in your life, no matter your challenges. Gratitude is a powerful tool that can help you find happiness, even in the darkest times.

Gratitude versus Thankfulness 

Gratitude and thankfulness are often used interchangeably, but there is a subtle difference between them. Being thankful is acknowledging what you have been given, while being grateful is also appreciating it.

Gratitude is a thankful appreciation for what an individual receives, whether material or non-material. Practicing gratitude means making a conscious effort to notice and appreciate the good in your life. 

Taking good things for granted can be easy but being grateful can improve your mental and physical well-being. The benefits of practicing gratitude are vast. 

Gratitude has been linked with improved physical health, better sleep, lower stress levels, and a more positive outlook on life. People who practice gratitude also report feeling more connected and more likely to help others.

Getting Started with Practicing Gratitude

If you’re not used to thinking about the good in your life, it can be challenging to know where to start. 

A gratitude journal is a great way to begin practicing gratitude. Every day, make it a point to write down a few things you’re grateful for. They can be big or small, but they should be specific and descriptive. 

Things to Be Grateful For

Some things to be grateful for include:

  • Having a loving family who supports you
  • A comfortable home to live in
  • Food to eat 
  • Clothes to wear
  • Your health
  • Your ability to see, hear, smell, taste, and touch
  • Your ability to walk, run, and jump
  • Your ability to feel emotions
  • Your ability to think
  • Your ability to love
  • Your ability to be loved by others
  • Your ability to laugh and cry

You may also be grateful for your friends, pets, nature, or anything else that brings you joy. Spend some time each day thinking about all the things you are grateful for in your life. Then, write them down in your gratitude journal and re-read them often to help keep your focus on the positive.

How to Demonstrate Gratitude

You can practice gratitude by expressing it to others. For example, thank everyone for their support. Tell your boss how much you appreciate your job, or express gratitude to your partner for their love and patience. Some ways to demonstrate gratitude to those around you are by saying thank you, giving compliments, doing favors, and/or helping. 

Some creative ways to demonstrate gratitude to those around you include:

  • Say thank you often
  • Smile and make eye contact
  • Give compliments
  • Listen intently
  • Ask questions and showing interest
  • Help, even with the small things
  • Be positive and upbeat
  • Send a handwritten thank-you note
  • Give a hug
  • Make a point to connect
  • Do something thoughtful or special for someone

You can also show gratitude for the little things, like a good cup of coffee or a sunny day. Your gratitude doesn’t always have to be about something profound. Sometimes it’s just for the small things you experience each day.

Practising gratitude takes some time to get used to, but it’s worth the effort. Gratitude will improve your mental and physical well-being and make the world around you better. It starts with being mindful of your thoughts, feelings, and what is happening in your life. 

But what exactly is gratitude? In short, it is the feeling of appreciation for the good things in your life. It can be as simple as appreciating the sun shining on your face or being thankful for a warm bed to sleep in at night.

There are many ways to practice gratitude.

Reflect on the Good That Happened Today

Take a few moments each day to reflect on the good things that have happened to you. Perhaps it was an insightful conversation with a friend. Or maybe you accomplished something you’ve been working hard on. Whatever it is, take a moment to savour the good feeling.

Give Back

When you help others, it not only makes them feel good but it also makes you feel good. Volunteering, donating to charity, or even just lending a listening ear to a friend in need are all great ways to show gratitude.

Why Gratitude Works

So why does gratitude work? There are a few theories. One is that gratitude helps you focus on the positive things in your life, which in turn helps you feel happier. Your thoughts are what make you feel a particular way. So, it makes sense that if you focus on thinking about good things, you’ll naturally start feeling happier. 

Another theory is that gratitude helps make relationships stronger. When you show your appreciation for others, they are more likely to show appreciation for you. This will make your relationships feel more solid, causing you to release more feel-good hormones whenever you think of them.

Whatever the reason, there’s no doubt that gratitude is a significant key to unlocking your happiness. This isn’t to say that you have to be happy about everything that happens in your life. Rather, it is saying that you can deal with the most common life events by focusing on gratitude to help your brain focus on thinking thoughts that make you feel happy. 

Thoughts are what drive your emotions. You command your thoughts. No one else is in charge of what you think about and focus on in your life. Whether you see your cup as half full or half empty is 100 percent up to you. So, to unlock your happiness, do things like keep a gratitude journal, be mindful of negative thoughts so you can switch them, and use other avenues to make your thoughts more positive. You can choose to let your thoughts control your emotions, or you can choose to control your emotions by controlling your thoughts.

Finding the Silver Lining 

Finding the silver lining can help you through difficult times, whether it’s a small act of generosity or an important life lesson. While finding the silver lining while you’re caught up in the moment may be tough, you’ll undoubtedly uncover it if you take some time to delve into it. 

Use Your Journal to Write Out Your Actual Thoughts and Feelings 

Write down what is bothering you, and then brainstorm ways to fix the problem. This will help you see the situation in a more positive light and give you a plan of action to take.

Find the Lessons That Can Be Learned from Difficult Experiences

Examine the situation in light of previous experiences. Once you’ve completed that, consider what you might have done differently to avoid or rectify the problem more effectively. You can then start from there to construct a strategy for how to handle similar circumstances better in the future.

Use Your Imagination to Visualize the Best Possible Outcomes

See yourself and others happy and healthy, enjoying life to the fullest. Allow yourself to feel the joy and love that comes with these visions. Know that anything is possible and that you have the power to create your own reality. Use your imagination to bring your dreams and goals to life.

Stay Hopeful and Optimistic No Matter What Happens 

Developing a positive attitude will help you weather any storm and achieve your objectives in the long run. Realize that everything will eventually get better when things are difficult. Keep a positive perspective by focusing on the good in your life and being thankful for what you have. 

Keep Your Sense of Humor, and Don’t Take Yourself Too Seriously 

It’s healthy to be able to look back on your mistakes and chuckle rather than wallowing in self-pity. Plus, it’ll make you more likable to others. So go ahead and enjoy a good chuckle at your own expense now and then.

When You Need It, Seek the Help of Family and Friends

Your friends and family can help you to see different perspectives and find the positive in almost any situation. In addition, they can provide emotional support and understanding during difficult times. If you do not have a support system from family and friends, many professional counsellors and therapists can help you to see the good in almost any situation.

Remember That Every Cloud Has a Silver Lining

When bad things happen, there is always some good that comes out of it. To remember this, think of a time when something terrible happened, but eventually it turned out okay. 

When things go wrong, it’s easy to focus on all the negative aspects of the situation. But if you look for the positive or figure out the lesson you need to learn, you may be surprised at what you find to help you get through tough times and build your resilience. 

The Soulful Gratitude 365-day Journal is perfect for your daily journaling practice.

Ten Ways to Show Gratitude

In our fast-paced, constantly connected world, it can be easy to forget the importance of expressing gratitude. But, whether you’re thankful for your health, your family, your job, or simply the roof over your head, taking a moment to show gratitude can profoundly impact your happiness and well-being.

Here are ten simple ways to show gratitude and reap the benefits of a more positive outlook.

Keep a Gratitude Journal

Each night before bed, take a few minutes to write down three things you’re grateful for. This can be anything from significant accomplishments to small moments of joy. Not only will this help you focus on the positive, but you’ll also have a written record of all the good in your life.

Say “Thank You” Often

When someone holds the door open for you, brings you a cup of coffee, or does anything else to help you out, be sure to say “thank you.” Acknowledging someone for their efforts will go a long way, and it is an excellent method to brighten someone’s day.

Write a Thank-You Note

In addition to saying “thank you” in person, take the time to write a handwritten note expressing your appreciation. This is a thoughtful way to show how much you value someone’s help or generosity.

Send an Appreciation Text or Email

If you don’t have time to write a note, send a brief text or email expressing your appreciation. This is an excellent method to express thanks to someone who lives far away or is always on the move.

Give a Compliment

Take a moment to compliment someone when you observe them performing something well, whether at work or on the street. This not only makes the other person feel fantastic, but it will make you feel fabulous as well.


It sounds simple, but smiling is one of the easiest and most effective ways to show gratitude. When you smile at someone, you’re not only expressing appreciation but you’re also making a connection.

Volunteer Your Time 

Giving to your community is one of the most incredible ways to express thanks. Volunteer your time at a local soup kitchen, food bank, or other organization. Not only will you be helping others, but you’ll also feel good knowing you’re making a difference.

Donate to a Charity 

If you cannot volunteer your time, consider making a financial donation to a charity of your choice. Donating to causes you care about shows your gratitude for all the good in your life and makes you feel good again.

Perform a Random Act of Kindness

Pay it forward by doing something kind for someone else, with no expectation of anything in return. Whether you buy coffee for the person behind you in line or help a neighbour to carry groceries from their car, a random act of kindness is a great way to show gratitude.

Simply Say, “I’m Grateful for….”

Throughout the day, pause and reflect on all the things you’re grateful for. This could be anything from your health to your happy childhood to your loving partner. Simply taking a few seconds to appreciate all the good in your life can greatly impact your overall happiness.

The simplest gestures can make a big impact when it comes to expressing your gratitude. Try these ideas within your daily routine to unleash your own happiness through expressing gratitude. You’ll likely find that expressing gratitude makes you happier and more fulfilled.

Hi Beautiful! I’m Jilanne, the founder of Soulful Planner, and I believe you are the expert of your own life. Deep down, you know what your hopes and dreams are, you just need a little bit of help to create an achievable action plan to make it happen.

Visit my digital and planner shop here.

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