Build a Habit of Gratitude: Boost Your Work & Personal Life

There’s been much talk in recent years about gratitude—having it, feeling it, practicing it, living from it.

Where are you in the gratitude conversation? Are you a bystander? A toe-dipper? An athlete on the court?

As we enter November, a month associated with Thanksgiving and being thankful, we look at what it means to practice gratitude. We also look at the personal and professional benefits that arise from cultivating that practice into a way of being. 

More Than Just a Warm Fuzzy Feeling

Gratitude as a regular practice—a habit—is about more than consistently having pleasant feelings; it is about cultivating a mindset that leads powerfully to positive change. 

“What you focus on grows, what you think about expands, and what you dwell upon determines your destiny.” — Author and speaker Robin Sharma

By fostering a mindset of gratitude, we put ourselves on a path toward enhanced well-being, better relationships, and overall success. How does one foster such a mindset? We’ll get to that after we look at two statistics and at the benefits of growing a habit of gratitude.

Two Gratitude Statistics

• A Harvard research study has underscored the power of gratitude, revealing that just two weeks of maintaining a gratitude journal can reshape neural pathways in the brain and boost serotonin levels. (Serotonin is an essential neurotransmitter influencing mood, sleep, and general well-being.) 
• A startling 60% of people admit that they never or only once a year express gratitude at work (from a survey of 2000 Americans by the John Templeton Foundation).

So, for all who incorporate gratitude habits into their lives, what changes occur? 

What difference do those habits make?

When We Practice Gratitude, Here’s What Happens 

Embedding gratitude into our daily lives delivers undeniable mental, physical, and emotional benefits.

We Are Less Stressed

Studies have shown that practicing gratitude can lead to a 23% reduction in cortisol, the body’s primary stress hormone.

Our Health Improves 

Engaging in gratitude practices correlates with a decrease in the consumption of processed foods, contributing to overall better health.

We Have Stronger Hearts

Gratitude has been linked to stronger cardiac function, fortifying the heart, and potentially prolonging life.

Our Brains Get Healthier 

Embracing gratitude also helps mitigate the effects of aging on the brain, preserving cognitive function.

Our Dopamine and Serotonin Levels Increase

Practicing gratitude triggers the release of dopamine, the natural “feel-good” neurotransmitter chemical. It also enhances serotonin levels, which regulate moods, sleep, digestion, and bone health.

We Experience Lower Blood Pressure & Improved Immune Function

Gratitude contributes to lower blood pressure and fortified immune function, keeping the body resilient against illness.

We Sleep Better

Individuals who practice gratitude regularly enjoy improved sleep quality and efficiency, leading to better overall health and alertness.

More Benefits of Practicing Gratitude

If you aren’t convinced yet, check out these additional benefits of cultivating a lifestyle of gratitude.

• Improved Self-Worth: Regularly acknowledging the good in our lives enhances our self-esteem and confidence.
• Improved Teamwork and Reduced Conflict: Feeling and expressing gratitude fosters a sense of community and cooperation, deflating potential conflicts in our workplaces.
• Deeper Trust Leading to Advocacy: Expressing gratitude fosters trust and loyalty, turning colleagues and clients into advocates and champions.
• Better Relationships: Expressing appreciation strengthens bonds, leading to healthier and more fulfilling relationships.
• Higher Job Satisfaction & Improved Employee Retention: When we as employers express gratitude to our employees, they feel valued, satisfied and more likely to stay. 
• Improved Motivation: Gratitude boosts our motivation, driving us to put forth our best effort.
• Lowered Tendencies Toward Perfectionism: Acknowledging the positive helps us counterbalance our tendency to focus on our flaws and imperfections.

Five Strategies to Help Build Your Gratitude Habit Playbook

We’ve talked a lot about the benefits that come with adopting a habit of gratitude and incorporating that habit into one’s personal and professional life. 

What does “adopting a habit” or “practicing gratitude” mean? How does one go about doing it?

Here are five things you can do to start building your gratitude habit.

1. Schedule a Time for Gratitude: Dedicate 10 minutes each day to reflect on the things in your life that you can be grateful for and to express gratitude. 
2. Meditation: Incorporate meditation into your routine, creating space for reflection, appreciation, and centering. Try an app like Headspace if you’re unsure how to meditate.
3. Connect with Nature: Spend time in nature, away from distractions (including your phone), and immerse yourself in the beauty around you.
4. Writing: Physically jot down three things you are grateful for daily. Read them aloud and take a moment to reflect.
5. Express Gratitude to Others: Make it a daily practice to express gratitude to at least one person, articulating why you appreciate them.

Wrapping It Up

As you head into this month with its “giving thanks” theme, consider intentionally starting to build a gratitude habit. If you’ve never done this before, start with Strategy #1 above, and if ten minutes seems too long, start with five minutes. Expand your practice from there. Remember, experts say it takes about three weeks for a practice to become a habit.

As you cultivate gratitude, observe the shifts that begin to occur in your personal and professional life. You will see the effects of your positive mindset permeating everything. Watch as all aspects of your life deepen in fulfillment, contentment, joy, and happiness.