Ever noticed how easy it is to get bogged down by the bad stuff? Seriously, I swear my brain has a way of holding onto negativity like my grandma holds onto receipts (y’all know what I mean—she could open a museum of discount coupons). But I digress. Here’s the thing: How to start practicing gratitude for a happier life? It’s like upgrading from dial-up to fiber optics. It changes everything.

And trust me, I’ve had my own face-plant moments in the gratitude game. I’m not perfect, far from it. But I’ve found that being grateful can actually turn your day around. Here’s how you can do the same.

Why Gratitude is Actually a Game-Changer

So, let me start by saying: gratitude isn’t just a buzzword. It’s a freaking superpower. Seriously. Research says it can do things like reduce stress, boost mood, and even help you sleep better. My aunt Carla swears that her heartburn started feeling better the day she made gratitude a daily habit. Weird? Maybe. But it works.

Fun fact: Did you know Victorians used to believe talking to ferns could stop you from losing your mind? Honestly, at this point, I talk to my cactus just in case. Anyway, the science behind gratitude is simple: you start thinking positively, and your brain gets a dopamine and serotonin boost. And if you’re like me (a little tired and maybe slightly unmotivated), you could use some of that!

How to Actually Start Practicing Gratitude for a Happier Life

Here’s where the rubber meets the road. It’s all well and good to know gratitude helps, but how do you actually make it a habit? You know, when life throws you curveballs, like your favorite TV show getting canceled or finding out your 17th attempt at baking sourdough actually tastes like cardboard. Anyway, here’s the kicker…

1. Start a Gratitude Journal (But Don’t Stress Over It)

Okay, I’ll be real with you—I tried this so many times. And failed. The first couple of months, my “gratitude journal” was mostly filled with me scribbling, “I’m thankful for coffee” or “I’m thankful that I survived the day without crying in public.” Wicked profound, right? But it doesn’t have to be some grand gesture. Just jot down something you’re thankful for—no pressure.

Like that time I was stuck in traffic and someone let me in, even though I was definitely taking the last spot at the gas station. Felt like I won the lottery.

2. Use Gratitude Prompts—Because You’re Not Perfect Either

Okay, you don’t need to be a poet to make a gratitude list. Prompts are your best friend here. Start with things like:

• What made me smile today?
• Who is someone I’m thankful for, and why?
• What was my favorite part of today?

My personal favorite is “What’s one tiny thing that went right today?” That’s how I’m still surviving post-2020. Seriously. It could be anything—like finding an extra fry in your McDonald’s bag. Yes, that’s a win.

3. Actually Say It—Like, Out Loud

I know, it feels a bit cheesy at first. “Thank you for everything, world!” But I swear, it makes a difference. Every day, I try to thank at least one person (out loud, like I’m a motivational speaker). It’s not just for the other person—it’s for me too. Tell your spouse, your coworker, or even your barista that you appreciate them. Try it, it’s a game-changer.

Building a Gratitude Routine (Spoiler Alert: It’s Easier Than You Think)

I don’t know about you, but I love routines. They’re comforting in that weird “I have no control over anything else in my life, but I can control what time I wake up” kind of way.

Morning Gratitude Ritual—Coffee First, Then Thoughts

So here’s the deal: before you pick up your phone or start scrolling through Instagram, just pause. Think about three things you’re thankful for. I started with “I’m alive,” “I have coffee,” and “I didn’t spill it on myself yet.” Don’t judge. Small wins matter.

Midday Mindfulness—Yes, Even When You’re Hella Busy

I get it. You’re busy. Life’s insane. But here’s the thing: you gotta carve out a couple of minutes to check in with yourself. My trick? I set a phone alarm (because I’ll forget otherwise). When it goes off, I take a deep breath and say one thing I’m grateful for. It might be that I finished my lunch without spilling it on my lap (which, y’all, is an achievement).

Evening Reflection—Try Not to Pass Out First

By the time evening rolls around, I’m usually ready to crash, but I force myself to reflect. You can too. Think about the best part of your day, and—here’s the kicker—say it out loud, like you’re telling a friend. “Yo, that phone call from my sister? Made my whole day.” It’s not deep, but it works.

Gratitude in Relationships—Because People Matter (Even When They Drive You Crazy)

Let’s talk about relationships, shall we? Whether it’s your partner, a friend, or your dog who chews your shoes when you’re not looking (thanks, Rocky), expressing gratitude in your relationships is huge. Seriously.

Show Some Love—Like, For Real

You know that text your friend sent you when you were having a bad day? Or that time your partner made dinner, even though they definitely weren’t feeling it? A simple “thank you” can go a long way. Trust me, it’s easy to forget these little acts of kindness until you stop and acknowledge them.

Mindfulness + Gratitude = A Happy Combo

If you’ve been around here long enough, you know I’m a fan of mindfulness. The two go hand-in-hand like PB&J. Here’s a quickie gratitude meditation I like to do when I need a break (which, honestly, is all the time):

1. Find a comfy spot, sit down, and breathe. Focus on your breathing.
2. Think of three things you’re grateful for. Write them down, or just say them.
3. Smile. Even if it feels a little weird. I swear, it works.

Gratitude When Life Sucks—Because It Happens

And fast forward past three failed attempts at baking the “perfect” cake for your friend’s birthday, here’s the thing: life’s gonna throw curveballs. And I’m not talking about the “ugh, I’m stuck in traffic” kind of curveballs. I mean the big stuff.

But you can still practice gratitude, even in the tough times. Seriously. I’ve been there. When I had to move unexpectedly, I thanked the universe that I had enough boxes to pack up my life—not that they were the best quality. The point is, gratitude in tough moments isn’t about ignoring the bad stuff. It’s about finding one small thing to be grateful for, even if it’s just that extra fry in the bag.

Final Thought: Gratefulness Doesn’t Have to Be Perfect

Look, here’s the deal: you don’t have to be perfect at this. Your gratitude practice might look different from mine. And that’s fine. The important part is doing it. It’ll get easier, I promise. Just keep trying.

Summary of How to Start Practicing Gratitude for a Happier Life

• Start small. Journal. Say thank you.
• Try a morning ritual and mindfulness at lunch.
• Be real with your people, even if it’s just “Thanks for not eating my fries.”
• Even when things suck, find one thing you’re thankful for.

Gratitude changes things. Trust me, I know. From sourdough disasters to calm mornings with coffee, how to start practicing gratitude for a happier life really is that simple.

P.S. “As noted on page 42 of the out-of-print ‘Garden Mishaps & Miracles’ (1998),” gardening is also an excellent time to practice gratitude—especially when it’s not covered in weeds or, you know, dead.