10 Ways to Practice Gratitude for Health and Wellbeing

In this article:

• Gratitude can have physical benefits like reducing inflammation, improving sleep, and increasing longevity. Emotional benefits can include better mood and reduced depression and anxiety.
• A gratitude journal, expressing gratitude with loved ones, and being kind to yourself are a few ways to practice gratitude regularly.
• Lark can help you make healthy choices every day to help you reach your weight loss and health goals with or without GLP-1 medications.
  

According to a growing body of research, feeling grateful has a wealth of physical and emotional health benefits. Some people are naturally prone to counting their blessings, but it’s okay if you’re not in the habit of practicing gratitude. It’s something you can work on! Here are 10 ways to practice gratitude to improve your health.

1. Holiday and Family Traditions

Thanksgiving dinner may be a popular time for people to give thanks. Many families have more frequent expressions of gratitude in their regular routine when they say grace or similar prayers to give thanks for their food or other things in their lives. If you don’t already, you might identify some times when you and your family or loved ones might routinely express gratitude. Holiday meals, family reunions, or weekly family dinners are possible times. If you’re on your own, you can set aside a gratitude meal on a weekly or other cadence where you can take time to give thanks.

2. Objects of Gratitude

Whether or not you’re used to expressing gratitude, it’s easier if you have a wide range of areas to consider being grateful for.

Here are some areas to consider.

• The existence of certain people in your life like family or friends
• A helping hand or favor
• Smiles, gestures, or kind words that seem minor but make you feel better
• Your food, clothing, home, and other basic needs
• The fact that you were present to see a certain sunrise, rainbow, or amazing athletic feat
• Your job or other meaningful work or tasks you get to do
• Music, art, sunshine, the sound of laughter, or anything else that brightens your day
• Mentors, teachers, and other people who help you learn and support you
• Technology that makes your life easier
• A tired feeling in your muscles, the satisfaction of feeling hungry or full, feeling warm and cozy or cool and refreshed, or anything else that lets you appreciate your body

3. Gratitude Journal

A gratitude journal is a space where you can record what you’re grateful for. It’s easiest to get in the habit of journaling if you set aside a consistent place and time when you journal. For many people, that might be in your bedroom or living room before going to bed at night.

Here’s how to get started.

• Identify where you’ll put your thoughts, such as a spiral-bound notebook or a note-taking app on your phone
• Set a timer to remind yourself to write down what you’re thankful for
• Write down at least one item that you are grateful for within the past day

4. Positive Thoughts to Replace Negative Thoughts

Negative thoughts and reactions can be impulsive and reflexive. Some people have more negative thoughts than others, but everyone can practice reducing them.

• The first step is to identify negative thoughts. For example, if someone cuts you off in traffic, a negative response might be anger. Notice that anger.
• The next step is to stop and think. Why are you angry? Why did the person cut you off? Maybe they’re late for an important meeting, or maybe they left home late because their child is sick, or maybe they are unfamiliar with the route they’re taking.
• Finally, think positive thoughts. Some possibilities might be to be grateful that you’re in a functioning vehicle, that the other driver didn’t cause an accident, and that you are not managing a sick child or a tight deadline.

Calming down and being grateful can not only improve your mood but also make your drive safer and more pleasant.

5. Thanking Others

A quick “thank you” is always welcome. It’s a great habit to get into if you’re not already in it. Everyone likes to be appreciated and you can feel better when you appreciate others.

You can up your “thank you” game by being more specific. Once you’re comfortable saying “thanks,” try expanding it to, “thanks for …” The person receiving your thanks may feel even more appreciated, and be more likely to do that great thing again in the future. You can benefit by identifying exactly what you’re grateful for instead of glossing over it, you’re more likely to truly feel gratitude.

6. Daily Gratitude Goal

Try setting a goal for gratitude. You might decide to deliberately identify a certain number of things per day, such as 3. Another goal might be to use your gratitude journal daily or to compliment someone every day.

7. Gratitude Walks and Workouts

Walks and other forms of exercise offer opportunities for practicing gratitude. Often, exercise sessions are chances to let your mind wander and to focus your body in ways you don’t when you’re resting. As you work out, identify positive things like how well your body functions, and how good it feels to be moving, and basic functions like your ability to breathe and stretch.

8. Healthy Living

Healthy living is a way to support your body, and in doing so, showing it how much you appreciate it. Making deliberate choices and noticing their effects can help you be more grateful.

Here are some examples.

• Feeling energized after eating slowly and moderately
• Being more focused after sleeping well
• Feeling strong and toned when you work out

Attach positive feelings to healthy choices to feel more gratitude for your body and your ability to support yourself and your health and weight goals.

9. Giving Back

Giving back helps you recognize what you have. There are many ways to “give back,” regardless of your circumstances. Here are some examples.

• Donating food, toys, clothing, or any other goods
• Giving your time to pack bags at a food pantry, support a charity race, read to children at a school, or make phone calls to ask for donations
• Smiling at people and holding doors open to brighten their day

10. Love of Learning

Nobody’s perfect, so you might as well use that to your advantage. When you learn about your flaws, think of them as areas for improvement and be grateful for the opportunity to better yourself.

How Lark Can Help

Practicing gratitude and other positive strategies can help you reach your weight and health goals. Lark can help you make positive choices on a daily basis. Your Lark coach is available 24/7 for encouragement, nutrition and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications.

Click here to see if you may be eligible to join Lark today!

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