Gratitude is a powerful practice that can do wonders for your health and wellbeing. Expressing gratitude can improve your sleep, mood and immunity, and can decrease depression, anxiety, chronic pain, and disease. Even just a few minutes of gratitude a day can be powerful enough to reap the benefits.  

Here are 9 gratitude exercises you can incorporate into your daily self-care routine.

1- Keep a gratitude journal

Writing down three things you are grateful for each day is one of the easiest gratitude exercises. Spend a few minutes writing down three good things about your day. Research shows that a five-minute daily gratitude journal can increase your long-term wellbeing by more than 10 per cent.

2- Start a gratitude jar

Decorate a jar, then write down something you are grateful for on a piece of paper and pop it into the jar. You’ll see the jar filling up and if there’s a day you’re feeling low, just pick out a handful of notes from the jar and read them. It is a great reminder of the good things in your life. 

3- Use gratitude affirmations

Using gratitude affirmations is a powerful way to overcome self-doubt, and boost your confidence. Use them to start your day, or at night, to end your day on a positive note. Use affirmations that resonate with you to build an ongoing practice of daily gratitude. Examples include “I am thankful for having great friends who are there for me no matter what”, “I am grateful for my family” or “I appreciate the unconditional love my pets have for me, and how they enrich my life”.

4- Practice gratitude meditation

Gratitude meditation is the practice of taking a moment to pause, breathe, and reflect on what you are grateful for in your life. Incorporate gratitude into your meditation practice by setting aside five minutes of your morning to think about the things you are grateful for. 

5- Write notes of appreciation

Take the time to write a gratitude letter to someone who you appreciate. This could be a person who has had a major impact on your life, or someone who has done something nice for you. Express your appreciation for their actions, kindness, or support.

6- Go for gratitude walks

Whether you walk around your backyard barefoot, ramble in a park, or on a hiking trail, a gratitude walk can work wonders for your state of mind and mental health. The goal of a gratitude walk is to appreciate your surroundings as you walk, by using your five senses. Be aware of nature, the colors of the  sky, the sounds of birds chirping, the smell of flowers and trees, and the feeling of a cool breeze on your face.

7- Acts of kindness

Perform small acts of kindness for others without expecting anything in return, such as helping a colleague with a task, or doing a favor for a friend. Even a simple random act of kindness can go a long way in someone’s day.

8- Volunteer or donate

Find ways to give back to the community or to a cause you care about. Volunteering your time or making a donation to charity can be a great way to express gratitude for what you have. You can volunteer at your church, donate items to a local charity, visit a nursing home, or pick up rubbish around your neighborhood.

9- End your day with gratitude

Research has shown that ending your day with gratitude can help improve the quality and quantity of your sleep. Create a calming, peaceful ambiance with candles and relaxing music in your favorite spot. Then reflect on the people and situations that made you feel supported, loved, and valued throughout your day. You’ll wake up fresh and energized the next morning, ready to tackle your day with a positive attitude.