Finding Gratitude

Written By Carolyn Clarke

Gratitude journals

The Healing Power of Gratitude: A Daily Practice for a Healthier Mind

In the busyness of life, it’s easy to overlook the quiet power of gratitude. Yet research and experience alike tell us that regularly noticing and appreciating the good in our lives—whether it's a moment of kindness, a beautiful sunrise, or a loved one's laughter—can have profound benefits for our mental health. As a psychologist, I often invite clients in therapy to explore gratitude not just as a fleeting feeling, but as a consistent practice.

The Research-Backed Benefits of Practicing Gratitude

Gratitude is more than a feel-good emotion; it’s a powerful psychological tool. Studies have found that gratitude can improve mental health and overall well-being (Wong et al., 2015; Emmons & McCullough, 2003), strengthen relationships (Algoe et al., 2010), and improve sleep quality (Wood et al., 2009). These are all good reasons to start a practice!

How to Start a Daily Gratitude Practice

You don’t need anything fancy—just a few minutes and a willingness to reflect. Here are some simple ways to begin:

  • Gratitude Journaling
    Each night, write down 3 things you’re grateful for. They can be small (a warm cup of tea) or big (a job promotion). Try to be specific and vary the entries to keep it meaningful.

  • Gratitude Jar
    Keep a jar and some small slips of paper nearby. Whenever something good happens, jot it down and place it in the jar. Over time, it becomes a visual reminder of your gratitude, and it is fun to pull out the slips and read them in the future.

  • Mindful Moments
    Pause during your day to mentally note what you’re thankful for—a conversation, the feeling of sunshine, or simply making it through a tough moment. You can set a daily gratitude alarm on your phone to remind you.

  • Express It
    Tell someone you appreciate them. A heartfelt text, call, or note can deepen your relationships and uplift both of you.

  • Use Art
    Not a writer? No worries! Doodle, paint, or collage pictures of things that represent things that you are grateful for.

What Has Worked for Me (Making it Easy and Being Consistent)

One of my own goals for 2025 is to commit to a gratitude practice. I was given a beautiful journal as a gift from a loved one, and just picking it up makes me feel grateful for that person. I keep it on my dining table as a visual reminder to practice gratitude, and I write my gratitude list after dinner. It’s been helpful to do it at the same time every day.

On days that have felt harder, I have noticed that I might be a bit resistant towards writing. Even on those hard days I can always find at least 3 things to feel grateful for. They may be simple or basic needs (food on my plate, water in my glass…), but they are a good reminder for me to be grateful for things I might otherwise take for granted. I also notice that my mood improves, and I am able to see the day in a different way. Have I missed a few days this year? Sure! I’m not aiming for perfection with this new ritual, just good enough…

Over time, you may find that this simple practice brings greater calm, clarity, and connection into your life. If you’re navigating stress or simply seeking more balance, consider giving gratitude a place in your daily routine. It’s an accessible tool that we all have to nurture well-being—backed by science and rooted in the heart.

With Gratitude,

Dr. Clarke

P.S. If you live in California or Hawaii, I have telehealth therapy openings in my practice for exploring this further or some extra mental health support. Reach out for a free 15 minute consultation!

References

Algoe, S. B., Gable, S. L., & Maisel, N. C. (2010). It’s the little things: Everyday gratitude as a booster shot for romantic relationships. Personal Relationships, 17(2), 217–233. https://doi.org/10.1111/j.1475-6811.2010.01273.x

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://doi.org/10.1037/0022-3514.84.2.377

Wood, A. M., Joseph, S., Lloyd, J., & Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of Psychosomatic Research, 66(1), 43–48. https://doi.org/10.1016/j.jpsychores.2008.09.002

Wong, Y. J., Owen, J., Gabana, N. T., Brown, J. W., McInnis, S., Toth, P., & Gilman, L. (2018). Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy Research, 28(2), 192–202. https://doi.org/10.1080/10503307.2016.1169332

Carolyn Clarke
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