Notice what is good, then pass it on.
An old practice with a modern evidence base.
A meal someone made for you. A friend who answered on the first ring. A quiet morning before the day got loud. Gratitude often begins with simply noticing.
It is easy to think of gratitude as a feeling that arrives on its own, usually around the holidays. But many traditions, and a growing body of research, treat it as something closer to a practice: a habit of attention that can be returned to and strengthened over time.
This piece looks at what gratitude is, how people have practiced it for thousands of years, what modern research suggests, and four simple ways to make it part of an ordinary week.
Noticing, then giving back.
Gratitude starts with acknowledging the good in your life, including the good that comes from outside yourself: other people, the natural world, or, for many, a sense of something greater.
It does not stop at appreciation. A grateful mindset also asks what to do with what you have been given. How can it be used well? Who else might it reach? In that sense, gratitude is both receiving and returning.
That second half matters. It turns gratitude from a passing feeling into a way of moving through the world: more attentive to what is already here, and more inclined to share it.
Gratitude has deep roots.
People have honored gratitude for a very long time. Historians describe it as a central value in ancient Egypt, closely tied to Ma’at, the principle of order and balance, while ingratitude was seen as a gateway to other wrongs.1
Many faith and spiritual traditions place gratitude at their center as well. In Christianity, Islam, Judaism, Buddhism, and beyond, giving thanks is woven into prayers, rituals, and teachings. The Psalms invite readers to enter with thanksgiving,2 and the Qur’an describes each person as shown a path and free to be grateful or ungrateful.3
The details differ, but a common thread runs through them: recognizing what we have been given, and making room to say thank you.
Notice the good.
A note on gratitude
Then pass it on.
Science has been taking notes.
Researchers have studied gratitude practices for more than two decades. In one well-known set of studies, adults who kept weekly lists of things they were grateful for reported feeling better about their lives and more optimistic than those who wrote about hassles or neutral events.4 In a study of early adolescents, counting blessings was associated with greater gratitude, optimism, and life satisfaction, along with less negative mood.5
The picture has nuance. A review of 27 studies found that gratitude exercises had only a small effect on symptoms of depression and anxiety, often not much more than a comparison activity.6 The researchers noted that gratitude still has value, including for relationships, but it is not a substitute for proven care.
So think of gratitude as a support, not a cure. It can shape how you notice your days and how you show up for others. If you are struggling with depression or anxiety, a healthcare professional can help you find the right support alongside it.
Four ways to practice gratitude.
Start with one. Let it become familiar before adding another.
Keep a gratitude journal. Take a few minutes to write down what you are grateful for, from the significant to the small. Then add one line on how you might use or share it.
Say thank you, specifically. Tell someone what they did, why it mattered to you, and then thank them again. Specific thanks lands differently than a quick “thanks.”
Savor the moment. When something good happens, pause long enough to notice it: the first sip of coffee, a good conversation, a walk in good light.
Pass it on. Offer an act of kindness, support, or generosity. Giving back is where gratitude comes full circle.
Start with what is already here.
Gratitude does not require a special occasion. A holiday table is a lovely place to practice it, and so is an ordinary Tuesday.
Tonight, you might write down three good things. Tomorrow, you might thank someone properly. Over time, these small acts can change what you notice.
Notice the good.
Then share it.
Sources & further reading
History, scripture, and research informing this article:
- Mark, J. J. The Five Gifts of Hathor: Gratitude in Ancient Egypt. World History Encyclopedia.
- Psalm 100:4; Psalm 107:1.
- Qur’an 76:3.
- Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology.
- Froh, J. J., Sefick, W. J., & Emmons, R. A. (2008). Counting blessings in early adolescents: An experimental study of gratitude and subjective well-being. Journal of School Psychology.
- Cregg, D. R., & Cheavens, J. S. (2021). Gratitude interventions: Effective self-help? A meta-analysis of the impact on symptoms of depression and anxiety. Journal of Happiness Studies.
