Gratitude is actively noticing the good woven through our lives, especially when challenges loom. It’s choosing to see the ordinary as extraordinary; to appreciate the lessons we have experienced in struggles, and understand the importance of connection.

Gratitude is a mindset which is transformative as it rewires stress into resilience, scarcity into abundance, and isolation into belonging. Science confirms it, but our lived experience proves it. This post is part of my interview by Authority Magazine


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Why Can Gratitude Feel Elusive?

Gratitude seems simple, yet feels elusive because:

  1. Our brains prioritize threats over blessings.

  2. Comparison steals joy. For example, social media shifting the goalpost, turning “enough” into “never enough.”

  3. Pain from hardship, trauma, or chronic stress drowns out perspective and can make gratitude feel like gaslighting oneself.

  4. We stop noticing and adapt to goodness.




Benefits of Increased Gratitude and How It Can Improve Mental Wellness

Gratitude is mental fitness training. Gratitude costs us nothing but changes everything. Gratitude:

  • Rewires our brain and makes joy easier to access.

  • Supercharges our relationships by deepening our connections through authentic appreciation.

  • Makes us resilient in tough situations, and boosts our physical health by increasing our energy levels.

  • Promotes personal growth and a deeper understanding of oneself.

  • Builds your emotional muscle as it turns setbacks into setups for growth.

  • Drowns out anxiety and amplifies joyful moments.

  • Helps depressed minds spot hope that they would have missed.

  • Builds and strengthens your reciprocal support system that catches you during falls. A morning gratitude practice can lead you to be calmer, focused and decisive. Fostered throughout the day gratitude aids deeper sleep at night.



Five Ways That Each Of Us Can Leverage The Power Of Gratitude To Improve Our Overall Mental Wellness

Leveraging the power of gratitude can profoundly improve our overall mental wellness. Five ways to incorporate gratitude into daily life include:



Practice Gratitude Journaling

I spend 5 to 10 minutes daily writing down what I’m thankful for. During a burnout phase, I committed to writing 3 specific things I was grateful for every morning even simple ones like “my daughter’s laugh” or “Earl Grey tea.” Within weeks, I noticed a shift: I started spotting opportunities in challenges.


Express Appreciation

I have made thankfulness an art form through: 

  1. Listening for how people prefer appreciation – it could be notes, public shoutouts, gifts.

  2. Trying to deliver the appreciation in their ‘language’ – a handwritten note might land better than a coffee voucher, spending some time might land better than a call.

  3. Multiplying the impact through telling them exactly what and why I am thankful and making it unforgettable.

  4. Making sure that it is a well-timed thank you. This ultimately builds bridges than a lifetime of small talk.



Reframe Adversity Through Gratitude

When challenges hit, I ask “What is this pain preparing me for?” During a period of job uncertainty, I was thankful for rest, rediscovering my hobbies, and reconnection with loved ones. Gratitude didn’t erase the hardship, but made it easier to navigate by giving me an anchor.


Celebrate the Small Wins Daily

I have made a ritual of celebrating. I notice tiny wins whether it’s mine or someone else’s and celebrate it out loud. I also pay attention to my own progress, even if it’s 1% or a 10% growth. This practice has trained my brain to scan for the positives first in situations.


Create Shared Gratitude Rituals

I have built regular intentional moments of thankfulness into my routine. This could be in the form of

  1. Gratitude walks to reflect on nature and life’s blessings.

  2. Gratitude meditation or prayer to center my thoughts and plans.  

  3. Gratitude visits with family and friends to share EPIC moments – moments of Elevation, Pride, Insight and Connection.

  4. Family gratitude circles that turn appreciation into tradition. In my family, we regularly share our gratitude through these moments and they have brought us closer and given us a new lens to view each other’s lives.

These five ways create happiness which feels amazing and long-lasting. Gratitude transforms how we see the world and ourself. With consistency, it becomes a mindset that sustains our wellbeing and deepens our relationships.



Additional Gratitude Practices

Gratitude Affirmations and Quotes

are powerful anchors that offer light during dark moments. When I feel low or sensitive, repeating phrases like “I am grateful for the strength within me” or “I appreciate the love and support around me,” can gradually shift my mindset and uplift my spirit. These affirmations remind me of my inner strength and the support that surrounds me. They help by reinforcing self-belief and confidence; affirming self-worth and countering negative thoughts; building emotional resilience through recognition of support and shifting focus from struggle to possibility.


Reading Books or Podcasts or Apps That Help and Teach Us To Live With Gratitude

Recommended books include:

  1. The Happiness Experiment by Carl B. Barney (2025)
    A philosophical yet practical guide showing how near-death clarity can help us live with radical intention and generosity. ( Look out for my deep dives on this book ).

  2. The Power of Moments by Chip Heath and Dan Heath
    Explores why certain experiences have extraordinary impact, and shows how to intentionally create powerful, memorable moments that elevate personal and professional life.

  3. The Gratitude Diaries: How A year Of Living Gratefully Changed My Life by Janice Kaplan
    One woman’s year-long gratitude experiment that will inspire your own transformative journey.

  4. “Thanks! How Practicing Gratitude Can Make You Happier ” by Robert Emmons
    The definitive scientific playbook proving gratitude’s power to rewire your brain for happiness.



Podcasts That Shift Mindsets:

  1. “The Gratitude Podcast” by Georgian Benta: Real stories of gratitude transforming ordinary lives.

  2. “Good Life Project” by Jonathan Fields: Wisdom for grateful living from top thinkers.

  3. “The Science of Happiness” by Greater Good Science Center: Evidence-based practices from UC Berkeley experts.

Life-Changing Apps

  1. Grateful: A Gratitude Journal: The simplest way to build a journaling habit.

  2. Gratitude Journal 365: Your pocket guide to daily appreciation.



Gratitude is a practice that rewires your brain for resilience, joy, and deeper connections. By embracing simple habits like journaling, mindful reflection, or heartfelt thank-yous, you’re not just acknowledging the good, you’re amplifying it.


Try one small act of gratitude today. Drop a comment below if you’re in, or share what you’re thankful for this week! Let’s grow this ripple effect of positivity together.


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