This habit is all about starting your day with gratitude and creating a positive morning routine. Research shows that practicing gratitude consistently offers a wide range of benefits:
Mental Health Benefits
- Reduces anxiety and depression by shifting negative thought patterns to a more positive outlook
- Increases life satisfaction
- Boosts self-esteem
- Enhances overall mood
Physical Health Benefits
- Lowers blood pressure and heart rate, reducing the risk of heart disease
- Improves sleep quality and quantity
- Strengthens the immune system
- Helps reduce stress levels
Cognitive Benefits
- Improves attention span and focus
- May enhance overall brain function
How to get started?
Sometimes the hardest part of building a new habit is simply getting started. Here are a few tips to help you begin your gratitude practice—and make it stick:
1. Choose a Consistent Time
Find a moment in your morning routine (or another time that works for you) where you can consistently spend 5–10 minutes on gratitude. Think about actions you already do—like sipping your morning coffee, sitting in the car before work, or winding down at night—and tie your new habit to one of those. Linking it to an existing routine increases the chances it’ll stick.
2. Know What to Focus On
Have a simple plan in mind. Start by writing down 3–5 things you’re grateful for each day. If you need inspiration, try using prompts to guide your thoughts and deepen your reflection.
3. Keep It Going
Remember: “Don’t let perfect get in the way of good.” If you miss a day or two, don’t stress—just pick it back up and keep going. Consistency over time matters more than perfection.
Helpful Resources
Phone Apps
These apps provide a protected space to journal your thoughts and offer daily gratitude prompts:
- Day One – A clean, user-friendly journaling app that allows you to write, add photos, and even record voice notes.
- Journey – A guided journal with mood tracking and reflection tools.
- Reflectly – Uses AI to help you reflect on your day with prompts and positivity tracking.
Paper Option
Prefer pen to paper? A daily journal works just as well. Choose one with space for reflection and prompts, or simply use a blank notebook.
30-Day Gratitude Challenge
This challenge offers simple daily prompts (that can be done in any order) and a space to reflect or journal your thoughts. See below for an example and printable version.
