Gratitude journals and listing three good things a day are great, but if those practices are starting to feel stale, there are ways to switch it up and feel truly grateful for your life and everyone in it again. Here are some less obvious, yet surprisingly powerful ways to shift your focus and truly cultivate an attitude of appreciation – and change your outlook in the process.
1. Imagine your life without one thing you take for granted.
We often lose sight of how blessed we are in our everyday lives. Take a moment to imagine what your life would be like without running water, the ability to read, or your comfy bed. Really picture what it would feel like to NOT have those basics. This quick mental exercise makes you deeply appreciate the things you usually overlook.
2. Thank a stranger for the role they play in your life.
Next time you’re in line at the supermarket, thank the cashier for their hard work. Chat with the barista and acknowledge how they make your mornings easier. Those small interactions we barely notice hold up our comfortable routine. Expressing your appreciation shines a light on the often unseen people who make your life run smoothly.
3. Write a “gratitude letter” to someone who has impacted you positively.
Think of a teacher, a past boss, even an old friend who has influenced you for the better. Take some time to write out specifically how they changed your life, and what you admire about them. Bonus points if you actually read it to them – but even if you never send it, the act of reflecting on their positive impact is powerful.
4. Focus on what you can control, and be grateful for your own agency.
Bad traffic, annoying coworkers, and frustrating situations happen. Instead of focusing on the things beyond your control, shift your attention to what you CAN influence, Psychology Today suggests. Be grateful for the ability to choose your attitude, reframe your thoughts, and take actions to improve your circumstances, even in small ways.
5. Turn a complaint into a gratitude statement.
The next time you find yourself complaining about the weather, a delayed flight, or a long line… stop! Flip the script and force yourself to find something good about the situation. Maybe the rain gives you an excuse to curl up with a good book, the delay allows for unexpected conversations, or the line lets you practice patience. This trains your brain to find the silver lining even in annoyances.
6. Start a “What went RIGHT today” jar
Before bed, jot down one or two good things that happened, big or small, and drop them into a jar. It could be a kind comment from a stranger, nailing a work task, or just having a delicious lunch. When you’re feeling low, open the jar and reread those little victories and moments of joy.
7. Spend 10 minutes in nature, paying attention to the details.
Listen to the birdsong, feel the wind on your face, observe the intricate patterns of a leaf. Notice the beauty and complexity in the natural world that surrounds you. This mindful observation cultivates a sense of awe and reminds you there’s so much magic to be found in the ordinary, if only we pause to see it.
8. Volunteer your time, especially in unexpected areas.
We often think of volunteering at soup kitchens or shelters, but sometimes stepping outside your comfort zone opens your eyes wider. Offer to walk dogs at a local animal shelter, help seniors with technology at the library, or clean up a local park. Witnessing other people’s challenges firsthand and the small impact you can make, shifts your focus from your own problems to the wider world.
9. Do a “technology detox” for a few hours.
Constant screens, news updates, and social media comparisons fill our heads with negativity and anxieties. Make a conscious effort to unplug, even for a short time. Go for a walk without your phone, cook dinner without checking notifications, or simply sit in silence. The resulting calmness creates space to appreciate the life you have away from the screen.
10. Make a “reverse bucket list” of experiences you’re glad you DIDN’T have.
Take some time to reflect on the dodged bullets, the bad decisions you didn’t make, or the difficult times you got through. Acknowledge the growth and resilience you gained from these challenges, and be grateful for not having to walk the even harder paths that were possible, but never materialized.
11. Look at old photos and appreciate how far you’ve come.
Flip through old albums or scroll through your camera roll. Notice the younger version of yourself, the journey you’ve been on, and the people who’ve been by your side. This visual reminder of overcoming past challenges and experiencing past joys puts life’s current difficulties in perspective.
12. Write a thank you note to your body.
We often critique our bodies, focusing on imperfections. Shift the narrative! Thank your legs for carrying you, your hands for their dexterity, your heart for keeping you going. Appreciate all the amazing things your body does for you, unseen and unacknowledged. It’s easy to take our health for granted until it’s gone.
13. Learn a little bit about something totally new.
Read a short article on a topic you know nothing about, watch a brief documentary, or simply follow your curiosity down a Google rabbit hole. Learning something new reminds us of the vastness of knowledge and rekindles a sense of childlike wonder about the world. It’s humbling, and humility encourages gratitude.
14. Perform a random act of kindness for no reason.
Anonymously pay for someone’s coffee, shovel an elderly neighbor’s walkway, or leave a positive note on a stranger’s car. Doing something kind with zero expectation of reward activates a powerful sense of abundance and reminds you that you have something of value to offer other people, even in small ways.
