How Gratitude Can Gently Transform Your Day—and Your Health

By Keri Stone

The holiday season is approaching, bringing excitement, planning, shopping, and sometimes overwhelming feelings.  Many days blur together as we rush from one responsibility to the next. In the noise, we often overlook small, meaningful moments or forget to pause and appreciate what’s going well. 

But what if taking just a few moments each day to focus on what’s going right could shift how you think, feel, and connect with others?  

That’s where gratitude begins. “It is not joy that makes us grateful; it is gratitude that makes us joyful.” — David Steindl-Rast 

Imagine starting your day by writing down three things, big or small, that you appreciate: a warm cup of coffee, a kind message, or a quiet morning moment. These small pauses help anchor you, even during busy days, reminding you of what truly matters. 

Gratitude is more than a feel-good idea. It’s a practice that refocuses your attention on the good, bringing more peace, perspective, and health into your life. 

Why Gratitude Works 

Practicing gratitude is like pressing a mental reset button. When we intentionally notice what we’re thankful for, we begin to rewire the brain. Research shows gratitude can boost dopamine and serotonin—chemicals linked to improved mood and emotional well-being (Salamon, 2023). Instead of scanning for problems, we begin to notice kindness, beauty, and joy in everyday life. This shift can reduce stress, improve sleep, and help us recover more easily from difficult days (Logan, 2023). 

Gratitude Strengthens Relationships 

Gratitude doesn’t just affect how we feel—it also influences how we connect with others. Expressing appreciation builds stronger relationships, trust, and connection. A simple “thank you,” a thoughtful text, or acknowledging someone’s effort can make others feel seen and valued. The more we practice gratitude, the more it spreads—positivity is contagious. 

A Simple Starting Point: Create a Grateful Board 

Practicing gratitude doesn’t require much time. A Grateful Board is a creative and simple way to begin. Try: 

• Say it out loud: Share one thing you’re grateful for each day. 

• Write it down: Use sticky notes, journal entries, or thank-you cards. 

• Give back: Acts of kindness, big or small, can inspire gratitude in others. 

• Savor the small moments: Sunshine, laughter, or a peaceful pause—all count. 

Your board can be at home, at your desk, or even digital. What matters most is taking time to notice and honor the good. 

Let It Grow 

Gratitude is a daily choice. It doesn’t require perfect conditions, just awareness. A moment to recognize who shows up for us, what’s working, and the good already around us. 

Over time, this simple practice can shift your mindset, improve emotional and physical health, and brighten someone else’s day. Start small, stay consistent, and let your gratitude grow—because some of the biggest changes begin with the quietest moments of appreciation. 

References  

Logan, A. (2023). Can expressing gratitude improve your medical, physical health? Mayo Clinic Health System. Salamon, M. (2023). Gratitude enhances health, brings happiness—and may even lengthen lives. Harvard Health Publishing.