Directions

Ingredients

Give This a Try: Gratitude Lists

Positive emotions don’t just feel good. They make us healthier, give us more energy, and make life easier. Studies show positive emotions reduce the risk for cardiovascular disease, stroke, colds and respiratory illnesses, and even early death. Positive emotions also help us recover from the ill effects of stress, bad moods, and conflict.

The good news is that we don’t need to wait around for positive emotions to just pop up. We can intentionally generate positive emotions by shifting our attention in specific ways. Researchers have found many proven strategies to do this, but the simplest and easiest one is the gratitude list.

When researchers have participants write lists, letters, or regularly think about things in their lives they’re grateful for, positive emotions increase as do the health benefits associated with these emotions. There’s no bigger bang for your buck than finding and sticking with the gratitude exercise that’s right for you.

How to create a gratitude practice like the pros

There are many different ways researchers have designed gratitude practices, but they all have these three things in common:

  1. They force you to set aside time to pay attention to things and people you’re grateful for
  2. They force you to express this gratitude, either in writing or verbally
  3. It’s done consistently (daily or weekly) over weeks or months

Some studies have participants write a letter of gratitude to someone they feel they haven’t thanked properly. Other studies have asked participants to think about the “many things in [their] lives, big and small, [they] have to be grateful about,” and then list them all in as much detail as they can. Here’s how you can pick and choose from different elements to create a gratitude practice that works for you and your family:

  1. Decide how you want to set aside time for thinking about things you’re grateful for. Each morning when you wake or right before bed? Collectively as a family at the dinner table? Or individually, in each person’s own time?
  2. Do you want to write your gratitude down as a list? A letter? Or do you want to verbally express it? Do you want anyone to read or hear the list/letter?
  3. How often do you want to do this? Many of the studies spaced out the timing over weeks for logistical reasons. Doing it daily is likely to produce even more benefits.

We’d love to hear what you do if you already have a gratitude practice. And if you create your own, we’d love to know what it is and how it goes!

Give This a Try: Gratitude Lists

Directions

Ingredients

Close
Theme icon

Podcast /

Content /

Flourish

Give This a Try: Gratitude Lists

Learn about how creating daily practice for feeling more positive emotions can do a body good!

By

The Yes Collective Expert Team

September 17, 2021

Join the Yes Collective and download the mobile app today

JOIN TODAY

Key takeaways

1

Positive emotions boost mental, emotional, and physical health

2

They trickle out to positively affect your whole family

3

You can generate more positive emotions by developing your own research-backed gratitude practice

Printer-friendly
Print
Printer-friendly

Font size

Low hassle, high nutrition

Fierce Food: Easy

Fierce Food: Easy

50/50 mixes of powerful veggies and starchy favorites

Fierce Food: Balance

Fierce Food: Balance

Maximize nutrients, minimize sugar and starch

Fierce Food: Power

Fierce Food: Power

Ingredients

Kitchen Equipment

Ingredient Replacement

View replacement list (PDF)

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

for Subscribers

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

Reading time:

2 minutes

Positive emotions don’t just feel good. They make us healthier, give us more energy, and make life easier. Studies show positive emotions reduce the risk for cardiovascular disease, stroke, colds and respiratory illnesses, and even early death. Positive emotions also help us recover from the ill effects of stress, bad moods, and conflict.

The good news is that we don’t need to wait around for positive emotions to just pop up. We can intentionally generate positive emotions by shifting our attention in specific ways. Researchers have found many proven strategies to do this, but the simplest and easiest one is the gratitude list.

When researchers have participants write lists, letters, or regularly think about things in their lives they’re grateful for, positive emotions increase as do the health benefits associated with these emotions. There’s no bigger bang for your buck than finding and sticking with the gratitude exercise that’s right for you.

How to create a gratitude practice like the pros

There are many different ways researchers have designed gratitude practices, but they all have these three things in common:

  1. They force you to set aside time to pay attention to things and people you’re grateful for
  2. They force you to express this gratitude, either in writing or verbally
  3. It’s done consistently (daily or weekly) over weeks or months

Some studies have participants write a letter of gratitude to someone they feel they haven’t thanked properly. Other studies have asked participants to think about the “many things in [their] lives, big and small, [they] have to be grateful about,” and then list them all in as much detail as they can. Here’s how you can pick and choose from different elements to create a gratitude practice that works for you and your family:

  1. Decide how you want to set aside time for thinking about things you’re grateful for. Each morning when you wake or right before bed? Collectively as a family at the dinner table? Or individually, in each person’s own time?
  2. Do you want to write your gratitude down as a list? A letter? Or do you want to verbally express it? Do you want anyone to read or hear the list/letter?
  3. How often do you want to do this? Many of the studies spaced out the timing over weeks for logistical reasons. Doing it daily is likely to produce even more benefits.

We’d love to hear what you do if you already have a gratitude practice. And if you create your own, we’d love to know what it is and how it goes!

Positive emotions don’t just feel good. They make us healthier, give us more energy, and make life easier. Studies show positive emotions reduce the risk for cardiovascular disease, stroke, colds and respiratory illnesses, and even early death. Positive emotions also help us recover from the ill effects of stress, bad moods, and conflict.

The good news is that we don’t need to wait around for positive emotions to just pop up. We can intentionally generate positive emotions by shifting our attention in specific ways. Researchers have found many proven strategies to do this, but the simplest and easiest one is the gratitude list.

When researchers have participants write lists, letters, or regularly think about things in their lives they’re grateful for, positive emotions increase as do the health benefits associated with these emotions. There’s no bigger bang for your buck than finding and sticking with the gratitude exercise that’s right for you.

How to create a gratitude practice like the pros

There are many different ways researchers have designed gratitude practices, but they all have these three things in common:

  1. They force you to set aside time to pay attention to things and people you’re grateful for
  2. They force you to express this gratitude, either in writing or verbally
  3. It’s done consistently (daily or weekly) over weeks or months

Some studies have participants write a letter of gratitude to someone they feel they haven’t thanked properly. Other studies have asked participants to think about the “many things in [their] lives, big and small, [they] have to be grateful about,” and then list them all in as much detail as they can. Here’s how you can pick and choose from different elements to create a gratitude practice that works for you and your family:

  1. Decide how you want to set aside time for thinking about things you’re grateful for. Each morning when you wake or right before bed? Collectively as a family at the dinner table? Or individually, in each person’s own time?
  2. Do you want to write your gratitude down as a list? A letter? Or do you want to verbally express it? Do you want anyone to read or hear the list/letter?
  3. How often do you want to do this? Many of the studies spaced out the timing over weeks for logistical reasons. Doing it daily is likely to produce even more benefits.

We’d love to hear what you do if you already have a gratitude practice. And if you create your own, we’d love to know what it is and how it goes!

Positive emotions don’t just feel good. They make us healthier, give us more energy, and make life easier. Studies show positive emotions reduce the risk for cardiovascular disease, stroke, colds and respiratory illnesses, and even early death. Positive emotions also help us recover from the ill effects of stress, bad moods, and conflict.

The good news is that we don’t need to wait around for positive emotions to just pop up. We can intentionally generate positive emotions by shifting our attention in specific ways. Researchers have found many proven strategies to do this, but the simplest and easiest one is the gratitude list.

When researchers have participants write lists, letters, or regularly think about things in their lives they’re grateful for, positive emotions increase as do the health benefits associated with these emotions. There’s no bigger bang for your buck than finding and sticking with the gratitude exercise that’s right for you.

How to create a gratitude practice like the pros

There are many different ways researchers have designed gratitude practices, but they all have these three things in common:

  1. They force you to set aside time to pay attention to things and people you’re grateful for
  2. They force you to express this gratitude, either in writing or verbally
  3. It’s done consistently (daily or weekly) over weeks or months

Some studies have participants write a letter of gratitude to someone they feel they haven’t thanked properly. Other studies have asked participants to think about the “many things in [their] lives, big and small, [they] have to be grateful about,” and then list them all in as much detail as they can. Here’s how you can pick and choose from different elements to create a gratitude practice that works for you and your family:

  1. Decide how you want to set aside time for thinking about things you’re grateful for. Each morning when you wake or right before bed? Collectively as a family at the dinner table? Or individually, in each person’s own time?
  2. Do you want to write your gratitude down as a list? A letter? Or do you want to verbally express it? Do you want anyone to read or hear the list/letter?
  3. How often do you want to do this? Many of the studies spaced out the timing over weeks for logistical reasons. Doing it daily is likely to produce even more benefits.

We’d love to hear what you do if you already have a gratitude practice. And if you create your own, we’d love to know what it is and how it goes!

Enjoying this article? Subscribe to the Yes Collective for more expert emotional wellness just for parents.

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

for Subscribers

ListenRead the article

for Subscribers

Learn more

More details

Discover Nourish

See more
Give This a Try: Gratitude Lists

Podcast

Condimentum eu tortor bibendum.

By

Jackie Kovic

Give This a Try: Gratitude Lists

Podcast

Condimentum eu tortor bibendum.

By

Jackie Kovic

Podcast

Condimentum eu tortor bibendum.

By

Jackie Kovic

Podcast Ep. 67: Breaking Cycles with Jenny & Justin

Podcast

Podcast Ep. 67: Breaking Cycles with Jenny & Justin

By

The Yes Collective Podcast

Podcast Ep. 65: Authentic Dating with Executive Matchmaker and Dating Coach, Sophy Singer

Podcast

Podcast Ep. 65: Authentic Dating with Executive Matchmaker and Dating Coach, Sophy Singer

By

Yes Collective

Podcast Ep. 64: Ryel Kestano Shares What it Takes to Build Deep, Nourishing Relationships

Podcast

Podcast Ep. 64: Ryel Kestano Shares What it Takes to Build Deep, Nourishing Relationships

By

Yes Collective Podcast

Podcast Ep. 63: An Authentic Fresh Start with Christopher Gray

Podcast

Podcast Ep. 63: An Authentic Fresh Start with Christopher Gray

By

Yes Collective Podcast

Podcast Ep. 62: Re-centering, Renewing, and Refreshing in the New Year with Audra DiPadova

Podcast

Podcast Ep. 62: Re-centering, Renewing, and Refreshing in the New Year with Audra DiPadova

By

Yes Collective Podcast

Podcast Ep. 61: Honoring Your Grief During the Holidays with Vanessa Fierstadt, MS, MFT

Podcast

Podcast Ep. 61: Honoring Your Grief During the Holidays with Vanessa Fierstadt, MS, MFT

By

Yes Collective Podcast

Podcast Ep. 60: Bringing "Woo" Into Therapy with Janell Cox, LMFT

Podcast

Podcast Ep. 60: Bringing "Woo" Into Therapy with Janell Cox, LMFT

By

Yes Collective Podcast

Podcast Ep. 59: The Power of Woo for Mental and Emotional Health with Jenny Walters, LMFT

Podcast

Podcast Ep. 59: The Power of Woo for Mental and Emotional Health with Jenny Walters, LMFT

By

Yes Collective

Podcast Ep. 58: Creating a Work/Life Wellness Culture with Organizational Psychologist, Avina Gupta, PhD

Podcast

Podcast Ep. 58: Creating a Work/Life Wellness Culture with Organizational Psychologist, Avina Gupta, PhD

By

Yes Collective Podcast

Podcast Ep. 57: Building More Work/Life Wholeness with Jenn Cornelius, Chief People Officer at Ritual

Podcast

Podcast Ep. 57: Building More Work/Life Wholeness with Jenn Cornelius, Chief People Officer at Ritual

By

Yes Collective Podcast

Podcast Ep. 67: Breaking Cycles with Jenny & Justin

Podcast

Podcast Ep. 67: Breaking Cycles with Jenny & Justin

By

The Yes Collective Podcast

Podcast Ep. 65: Authentic Dating with Executive Matchmaker and Dating Coach, Sophy Singer

Podcast

Podcast Ep. 65: Authentic Dating with Executive Matchmaker and Dating Coach, Sophy Singer

By

Yes Collective

Podcast Ep. 64: Ryel Kestano Shares What it Takes to Build Deep, Nourishing Relationships

Podcast

Podcast Ep. 64: Ryel Kestano Shares What it Takes to Build Deep, Nourishing Relationships

By

Yes Collective Podcast

Podcast Ep. 63: An Authentic Fresh Start with Christopher Gray

Podcast

Podcast Ep. 63: An Authentic Fresh Start with Christopher Gray

By

Yes Collective Podcast

Podcast Ep. 62: Re-centering, Renewing, and Refreshing in the New Year with Audra DiPadova

Podcast

Podcast Ep. 62: Re-centering, Renewing, and Refreshing in the New Year with Audra DiPadova

By

Yes Collective Podcast

Podcast Ep. 61: Honoring Your Grief During the Holidays with Vanessa Fierstadt, MS, MFT

Podcast

Podcast Ep. 61: Honoring Your Grief During the Holidays with Vanessa Fierstadt, MS, MFT

By

Yes Collective Podcast

Podcast Ep. 60: Bringing "Woo" Into Therapy with Janell Cox, LMFT

Podcast

Podcast Ep. 60: Bringing "Woo" Into Therapy with Janell Cox, LMFT

By

Yes Collective Podcast

Podcast Ep. 59: The Power of Woo for Mental and Emotional Health with Jenny Walters, LMFT

Podcast

Podcast Ep. 59: The Power of Woo for Mental and Emotional Health with Jenny Walters, LMFT

By

Yes Collective

Podcast Ep. 58: Creating a Work/Life Wellness Culture with Organizational Psychologist, Avina Gupta, PhD

Podcast

Podcast Ep. 58: Creating a Work/Life Wellness Culture with Organizational Psychologist, Avina Gupta, PhD

By

Yes Collective Podcast

Podcast Ep. 57: Building More Work/Life Wholeness with Jenn Cornelius, Chief People Officer at Ritual

Podcast

Podcast Ep. 57: Building More Work/Life Wholeness with Jenn Cornelius, Chief People Officer at Ritual

By

Yes Collective Podcast

Subscribe to get all the goods

Continue the conversation with our team of therapists, coaches, and parents just like you.

Join the app

More Nourish content

Embody
/
Flourish
/
Connect
New Research: Science Has Found the Fastest Way for Parents to Do Strength Training

Podcast

New Research: Science Has Found the Fastest Way for Parents to Do Strength Training

By

The Yes Collective Expert Team

Easy Pan Chicken Fajitas

Podcast

Easy Pan Chicken Fajitas

By

Chef Andrew Johnson

Basil Pesto Cream Sauce

Podcast

Basil Pesto Cream Sauce

By

Chef Andrew Johnson

Give This a Try: 4 AM Anxiety Meditation

Podcast

Give This a Try: 4 AM Anxiety Meditation

By

The Yes Collective Expert Team

Give This a Try: Strength Training for Kids

Podcast

Give This a Try: Strength Training for Kids

By

The Yes Collective Expert Team

Pod Wisdom: The Power of Relating to Your Teens with Acceptance

Podcast

Pod Wisdom: The Power of Relating to Your Teens with Acceptance

By

The Yes Collective Expert Team

Level Up Your Parent Communication Skills #1: Slowing Down When Things Heat Up

Podcast

Level Up Your Parent Communication Skills #1: Slowing Down When Things Heat Up

By

Alicia Wuth, PsyD and Justin Wilford, PhD

New Research: A Whole Food Diet Leads to Better Health Through Good Gut Bacteria

Podcast

New Research: A Whole Food Diet Leads to Better Health Through Good Gut Bacteria

By

The Yes Collective Expert Team

Give This a Try: Blue-Light-Blocking Glasses Before Bed

Podcast

Give This a Try: Blue-Light-Blocking Glasses Before Bed

By

The Yes Collective Expert Team

Pod Wisdom: One Traditional Chinese Medicine Practice Parents Can Do at Home

Podcast

Pod Wisdom: One Traditional Chinese Medicine Practice Parents Can Do at Home

By

The Yes Collective Podcast

More Embody content

Nourish
/
Flourish
/
Connect
5 Reasons Parents Need to Prioritize Great Sleep

Podcast

5 Reasons Parents Need to Prioritize Great Sleep

By

The Yes Collective Expert Team

5 Things Parents Should Know About Plant-Based Meat Substitutes

Podcast

5 Things Parents Should Know About Plant-Based Meat Substitutes

By

The Yes Collective Expert Team

Pod Wisdom: The Health and Wellness Benefits of Sage

Podcast

Pod Wisdom: The Health and Wellness Benefits of Sage

By

The Yes Collective Podcast

Give This a Try: Low-Sugar Sweet-Treats

Podcast

Give This a Try: Low-Sugar Sweet-Treats

By

The Yes Collective Expert Team

Podcast Ep. 16: Become a Better Parent by Mastering Your Emotions with Alexandra Tataryn, Bio-Emotive Coach

Podcast

Podcast Ep. 16: Become a Better Parent by Mastering Your Emotions with Alexandra Tataryn, Bio-Emotive Coach

By

The Family Thrive Podcast

Crockpot Butternut Squash and Lentil Soup

Podcast

Crockpot Butternut Squash and Lentil Soup

By

Anne Watson

5 Reasons Eggs Should Be in Every Family’s Refrigerator

Podcast

5 Reasons Eggs Should Be in Every Family’s Refrigerator

By

The Yes Collective Expert Team

Turmeric-Garlic Sizzle Avocado Salad

Podcast

Turmeric-Garlic Sizzle Avocado Salad

By

Andy Baraghani

Pro Perspective: Can School Lunches Pack More Than Empty Calories?

Podcast

Pro Perspective: Can School Lunches Pack More Than Empty Calories?

By

Lexi Hall, RDN

Give This a Try: The 3 Most Effective Exercises for Parents Who Have No Time

Podcast

Give This a Try: The 3 Most Effective Exercises for Parents Who Have No Time

By

The Yes Collective Expert Team

More Flourish content

Nourish
/
Embody
/
Connect
New Research: Some Masculine Traits Make for Great Dads, Others Not so Much

Podcast

New Research: Some Masculine Traits Make for Great Dads, Others Not so Much

By

The Yes Collective Expert Team

One Big Idea: Shadow Values

Podcast

One Big Idea: Shadow Values

By

The Yes Collective Expert Team

One Big Idea: The OPEN Method

Podcast

One Big Idea: The OPEN Method

By

The Yes Collective Expert Team

One Big Idea: Internal Family Systems

Podcast

One Big Idea: Internal Family Systems

By

The Yes Collective Expert Team

5 Research-Backed Practices For Feeling More Positive Emotions

Podcast

5 Research-Backed Practices For Feeling More Positive Emotions

By

The Yes Collective Expert Team

Podcast Ep. 60: Bringing "Woo" Into Therapy with Janell Cox, LMFT

Podcast

Podcast Ep. 60: Bringing "Woo" Into Therapy with Janell Cox, LMFT

By

Yes Collective Podcast

Podcast Ep. 26: Tembi Locke on Parenting With Grace, Growing Through Grief, and Thriving No Matter What 

Podcast

Podcast Ep. 26: Tembi Locke on Parenting With Grace, Growing Through Grief, and Thriving No Matter What 

By

The Family Thrive Podcast

Emotional Processing Is the Key to Becoming the Parent Your Child Needs

Podcast

Emotional Processing Is the Key to Becoming the Parent Your Child Needs

By

Justin Wilford, PhD

New Research: Women Read Minds Better Than Men

Podcast

New Research: Women Read Minds Better Than Men

By

The Yes Collective Expert Team

New Research: Curiosity (Over Fear) Leads to Better Brain Health and Reduced Risk for Depression and Anxiety

Podcast

New Research: Curiosity (Over Fear) Leads to Better Brain Health and Reduced Risk for Depression and Anxiety

By

The Yes Collective Expert Team

More Connect content

Nourish
/
Embody
/
Flourish
Give This a Try: Managing the Halloween Scaries With Your Kids

Podcast

Give This a Try: Managing the Halloween Scaries With Your Kids

By

Alicia Samaniego Wuth, PsyD

Podcast Ep. 64: Ryel Kestano Shares What it Takes to Build Deep, Nourishing Relationships

Podcast

Podcast Ep. 64: Ryel Kestano Shares What it Takes to Build Deep, Nourishing Relationships

By

Yes Collective Podcast

Mastering the Meltdown: The Cereal Offender

Podcast

Mastering the Meltdown: The Cereal Offender

By

Alicia Wuth, PsyD and Alyssa Stewart

Podcast Ep. 65: Authentic Dating with Executive Matchmaker and Dating Coach, Sophy Singer

Podcast

Podcast Ep. 65: Authentic Dating with Executive Matchmaker and Dating Coach, Sophy Singer

By

Yes Collective

How to NEVER Lose Another Argument With Your Partner

Podcast

How to NEVER Lose Another Argument With Your Partner

By

Justin Wilford, PhD, and Alicia Wuth, PsyD

5 of Our Favorite Subscription Boxes for Kids

Podcast

5 of Our Favorite Subscription Boxes for Kids

By

The Yes Collective Expert Team

Podcast Ep. 44: Mom-isode #2 with Audra, Anne, and Alicia

Podcast

Podcast Ep. 44: Mom-isode #2 with Audra, Anne, and Alicia

By

Yes Collective Podcast

Anne Watson's Story: No One Told Me Early Motherhood Would Be This Hard

Podcast

Anne Watson's Story: No One Told Me Early Motherhood Would Be This Hard

By

Anne Watson

Pod Wisdom: Jayson Gaddis on the 3 Biggest Misconceptions Around Building Healthy Relationships

Podcast

Pod Wisdom: Jayson Gaddis on the 3 Biggest Misconceptions Around Building Healthy Relationships

By

The Yes Collective Expert Team

Level Up Your Parent Communication Skills #1: Slowing Down When Things Heat Up

Podcast

Level Up Your Parent Communication Skills #1: Slowing Down When Things Heat Up

By

Alicia Wuth, PsyD and Justin Wilford, PhD

Join the app
Login
Join the interest list today!
AboutFAQContact
Join the app today
AboutFAQContact
Submission Guidelines  Terms and Conditions   Privacy policy  Copyright © 2023 The Family Thrive, PBC. All rights reserved. Designed with love by Good Kind