It’s easy to get caught up in the hustle of daily life, where the to-do lists seem endless and the goals we’re striving toward can feel just out of reach. But there’s a powerful shift that can help break this cycle of stress and striving and that’s a daily practice of gratitude.
It sounds almost too simple, but research and experience show that a habit of focusing on gratitude doesn’t just make us feel good in the moment; it has the power to reshape our entire mindset.
I know this to be true because for too long I resisted it and confess to being a little snippy about the benefits of gratitude but having spent the last few months testing it out, I now get the hype.
How gratitude shifts your perspective
1. It helps you see what’s already working
Did you know that your brain is wired with a natural negativity bias, which makes it all too easy to focus on what’s wrong, what’s missing or what you need to fix? A gratitude practice can disrupt and rewire this tendency, training you to notice what’s already working in your life. By acknowledging the positives, you can start each day from a place of fullness rather than lack, which helps build resilience and optimism. For example, instead of waking up and immediately feeling stressed by the tasks ahead, taking just a minute to reflect on three things you’re grateful for can ground you. Maybe it’s the morning sunlight, the coffee you’re sipping (always one of mine!) or the fact that you’re healthy and here. These small acknowledgements shift your brain from survival mode into appreciation mode.
2. It cultivates a positive feedback loop
Gratitude, when practiced daily, builds upon itself. The more often you take time to be thankful, the easier it becomes to recognise the positive moments as they happen. You start to notice and savour those little moments, which then leads to a greater sense of happiness, calm, and fulfilment. It actually is that simple! This positive loop reinforces itself, helping you move through challenges with a mindset that’s more attuned to solutions and resilience.
3. Gratitude brings you into the present moment
Let’s be honest, a lot of your stress comes from spending time worrying about the future or regretting the past. Gratitude brings you into the here and now. When you focus on what you’re thankful for today, you anchor yourself in the present, which also serves to reduce anxiety and overwhelm. Of course this doesn’t mean ignoring life’s challenges; but it’s about recognising that even amid difficulty, there’s always some good to be found.
The science bit
Studies on gratitude reveal profound effects on both mental and physical health. Regular gratitude practices have been shown to improve sleep, increase feelings of happiness, lower stress levels, and even enhance immune function. When you focus on positive aspects of your life, your body responds by releasing feel-good hormones like dopamine and serotonin, both of which contribute to an overall sense of well-being.
Dr Robert Emmons, a leading researcher on gratitude, in his report The Science of Gratitude (2018) found that grateful people are not only happier but also more resilient when facing challenges. This is because gratitude strengthens emotional stability by creating a balanced perspective, one that’s able to hold both life’s challenges and its godsends.
How to start a daily gratitude practice
The beauty of gratitude is that it doesn’t take much time or effort. These are some very simple ways to start.
Keep a gratitude journal. Write down three things you’re grateful for each day, whether it’s a conversation, an accomplishment, or simply the beauty of nature. This practice can honestly be done in just five minutes and is a powerful way to anchor yourself in the positive.
Practice gratitude in the morning or evening. Set aside a minute at the start or end of your day to mentally note what you’re thankful for. This can be a great way to set the tone for the day or to reflect before bed, calming your mind and promoting better sleep. I like to do mine first thing in the morning thinking of what happened the previous day!
Express it to others. When we express gratitude to the people around us, it deepens our relationships and fosters a sense of connection. Try sending a quick thank-you note, email, or message to someone who has positively impacted your life.
Focus on small moments. It doesn’t always have to be about big achievements. The warmth (or strength!) of your morning coffee, a kind word from a friend, or a moment of contentment can be just as worthy of appreciation. Focusing on these smaller moments often makes the practice feel more real and sustainable.
The lasting power of gratitude
A daily gratitude practice might feel small, but its impact on your mindset could feel immense. Over time, it can make you feel more resilient, centred and positive. By consciously focusing on what you’re thankful for each day, you’re nurturing a mindset that sees abundance rather than scarcity, beauty rather than flaws, and opportunity rather than obstacles. That’s got to be a good thing, right?
It transforms your perspective, reminding you that even on the toughest days, there’s always something to be grateful for. And that, in turn, transforms the way you approach your life, relationships, and work. So, take a few moments today to reflect on what you’re grateful for; you might just find it’s the simplest path to a mindset shift you didn’t even know you needed. I know I did!
Niamh Ennis is a leading transformation coach and business mentor who through her private practice, programmes, workshops, and podcast supports women to achieve clarity, build confidence, and master the strategies needed to elevate in life and business. She’s the Lead Coach in The IMAGE Business Club. Find out more about how to work with Niamh here or find her on Instagram @1niamhennis.
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