Gratitude Tips: Taking time to be thankful

Gratitude Tips: Taking time to be thankful

There is plenty of evidence that suggests actively practising gratitude makes you feel better – as well as positively contributing to a sense of overall wellbeing – including emotional resilience, improved physical health, career advantages and greater empathy. The practice of gratitude often shifts our focus away from ourselves and towards other people and our communities – leaving us feeling more connected to others.

A simple step towards being more grateful is to list 3 good things at the end of each day that you were grateful about, this could be as simple as:

(1) Enjoying my first cup of coffee;

(2) lovely conversation with my colleague; and

(3) walking the dog with the family.

You could do this individually – or you could do this with your partner/ family collectively – for example – at dinner sharing each of your 3 Good things to each other.


If you were having difficulties at work – the practice of gratitude would be to focus on:

  • What are the things you appreciate at work?
  • What is working well?
  • What are the steps you could take to improve what is not working so well?
  • What are the barriers or constraints and how could you overcome this?
  • Who could support you?

This will assist you to make an informed choice to make the necessary changes within a positive mindset.


Other ideas might include:

  • Write a note to someone with whom you have a difficult relationship with and thank them for the challenges for what they have taught you. Or write a letter to someone to thank them for how they have influenced your life

  • Create a Gratitude Jar that you keep at your desk /home and make a note for what you are grateful about. This could be great to read at the end of the year to remind you of the year


  • Send a message or call a friend/ loved one to tell them you are thinking of them and what you appreciate about them

  • Practice for one day – assume the best in others and respond with kindness. For example – assume the best when someone cuts in front of you on the road to work; someone doesn’t replace the milk; someone making a mistake.


  • Take a moment during the day to notice your landscape – look out the window; go for a walk; appreciate the dry season.