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Let’s be honest: some people roll their eyes at the word “gratitude.” It can sound a bit… fluffy. But at its core, gratitude is just about saying “thank you” — and who doesn’t like a good thank you? Whether you think of it as being mindful of the good stuff or just not taking things for granted, there’s some solid science* behind why this small act can make a big difference.

Here’s how practicing gratitude (aka, saying thank you) can actually change your life:

  • It improves your health: Grateful people tend to take better care of themselves, which means fewer “ugh, I should go to the gym” moments and more “I feel good!” moments.
  • Happier days, fewer blues: Gratitude is linked to increased happiness and reduced depression. It’s like a mental health upgrade.
  • More empathy, less rage: Practicing gratitude can help you manage those “I’m-going-to-lose-it” moments with a little more grace.
  • Better sleep: Because who doesn’t want more zzz’s? Gratitude helps quiet the mind before bed.
  • Boosts self-esteem: It’s a great confidence booster — like a little pep talk for your brain.
  • Stress? No thanks!: Gratitude makes us better equipped to handle stress and bounce back from tough times. It’s like a superpower in disguise.

How Can You Incorporate Gratitude Into Your Day?

The good news? Practicing gratitude doesn’t require hours of chanting or journaling by candlelight. (Unless that’s your thing, then go for it.) It’s quick, simple, and can be done in two minutes. Here’s how I do it:

1. Write Down 3 Things You’re Grateful For

Every day, jot down three things that made you smile, feel good, or just didn’t make you want to pull your hair out. The key is to be specific and think of small, specific things that happened within the last 24 hours.

Here are mine from today:

  • Drinking my hot cup of coffee while reading before the kids woke up
  • Going to work out even though I was exhausted
  • Getting to spend time with family and a long weekend

2. Share Gratitude at Dinner

When we remember, before digging into dinner, we do a quick round of “rose, bud, thorn”. Now, when I first introduced this to my family, it was met with groans that could be heard for miles. But on the days we do it, I’ve caught my family enjoying it (shhhh don’t tell them). So what is “rose, bud, thorn”? We each share one thing we’re grateful for, one thing we’re looking forward to, and one thing that didn’t go so well that day.

And I swear it has the power to change grumpy moods — especially when the kids realize dinner is not pizza night. Plus, focusing on the good before we eat helps our bodies relax, which means better digestion and more nutrients absorbed. Who knew gratitude could make you healthier and happier?

Bottom Line?

Taking two minutes a day to practice gratitude can truly transform how you feel — both mentally and physically. It’s the easiest (and cheapest) way to feel better fast. So, why not give it a try? You might just thank yourself later.

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