By Hunter Goldfarb, MSW, LCSW
Gratitude is one of the most accessible tools we have for improving our mental health. At its core, gratitude is simply the practice of noticing and appreciating the things—big or small—that make our lives meaningful. When we intentionally pay attention to what’s going well, even in small doses, we shift our mindset away from negativity and toward balance, mindfulness, and resilience.
As a therapist, gratitude is one of my favorite practices to teach clients. It’s not just a clinical recommendation; it’s personal for me. I’ve been practicing daily gratitude for nearly ten years, and while it didn’t feel transformative at first, it has truly shaped the positive, mindful person I am today. “Practice what you preach” rings true when I discuss gratitude with my loved ones and clients, and it’s a habit I genuinely believe in.
Why Gratitude Works
Gratitude gently retrains the brain to notice not only what’s stressful or difficult, but also what is supportive, comforting, or joyful. When practiced consistently, even for just a minute or two a day, it can:
● Improve mood
● Reduce stress
● Strengthen relationships
● Increase mindfulness
● Support a more positive, compassionate internal dialogue
The key here is consistency. Gratitude doesn’t need to be perfect, profound, or performed in a specific way. It simply needs to be practiced regularly to make an impact.
Simple Ways to Make Gratitude a Habit
There is no “right” way to practice gratitude. The best method is the one you’ll keep doing. Here are some approaches to try:
1. Morning Gratitude Check-In
This is the practice I’ve used for years: each morning, I write down three things I’m grateful for and send them to a group of friends. They respond with theirs, and it has become both a grounding ritual and a way to strengthen our friendships. Plus, it keeps us all accountable.
2. Add Gratitude to Your Journaling
If you already journal (or want to start), add one or two gratitude statements to each entry, even if they don’t relate directly to what you’re writing about. It’s a simple way to integrate gratitude without starting a whole new routine.
3. Family Gratitude at Mealtimes
Sharing something you’re grateful for before or after a meal can help build deeper family connection and shared accountability. It’s also a great way to model mindfulness for children.
4. Incorporate Gratitude into Prayer or Reflection
If you pray in the morning or evening, add gratitude statements directly into your practice. This blends mindfulness with existing spiritual or reflective routines.
5. Screen-Free Gratitude Moments
If you want to reduce screen time, choose a specific time each day to step away for 5–10 minutes and mentally list the things you’re grateful for. No writing required, just intentional awareness.
Remember: Small Gratitude Counts Too
Gratitude doesn’t need to be grand. You can be grateful for a hot shower, finishing an assignment, a sunny moment during your lunch break, or your morning coffee. The size doesn’t matter, the acknowledgment does.
Every time you pause to appreciate something, you strengthen your ability to see and savor the good that already exists in your life.
So… How Will You Start?
Whether you write, speak, text, pray, or simply pause and reflect, gratitude can become a powerful habit that supports your emotional well-being. Get creative, stay consistent, and allow yourself to notice the positive things that were always there, you’re just learning to see them more clearly.
Need Support As You Start This New Chapter?
If you’re craving guidance, structure, or encouragement, Exceptional Wellness is here to help. You don’t have to figure out your wellness journey alone. Let’s build something sustainable together, one small step at a time.
Are you ready to take your first step? Reach out to us.
Outside of her clinical work, Hunter values time with friends and family, enjoys nature walks and boardwalk strolls, and finds balance through gratitude, cooking, and staying active at the gym.
Check out Hunter’s professional bio here!
Email: info@exceptionalwellnesscounseling.com
Phone: (908) 415-2042
