Looking after your wellbeing
Two simple ways to practise gratitude
Two simple ways to practise gratitude
5 minutes
Expressing gratitude has many benefits. It can strengthen emotional resilience and help you find moments of contentment, even in difficult times.
Beyond lifting your mood, gratitude is linked to lower stress, better sleep, stronger immunity, and changes in the brain that support emotional health over time.
You don’t need a big ritual to practise it. Try one of these two things each day.
1
Say it
Take a moment every day to express your gratitude. A simple “thank you” can go a long way in making someone’s day brighter and reinforcing your relationships.
Ask yourself:
• What helped me today?
• Who made something easier or better?
Then say it. In person if you can. In a message if you can’t.
For example:
“Thanks for being patient with me this morning.”
“I really appreciated you stepping in to help.”
Keep it tied to what actually happened. No big speeches. Just acknowledgement.
Ask yourself:
• What helped me today?
• Who made something easier or better?
Then say it. In person if you can. In a message if you can’t.
For example:
“Thanks for being patient with me this morning.”
“I really appreciated you stepping in to help.”
Keep it tied to what actually happened. No big speeches. Just acknowledgement.
2
Write it
The
3-2-1 gratitude method is a quick, daily journaling technique designed to boost positivity, reduce anxiety, and foster a more proactive, appreciative mindset. By focusing on specific, small moments of joy and setting daily intentions, it aims to counteract the brain's natural negativity bias.
While variations exist, the most common, structured 3-2-1 format involves writing down:
• 3 things you are thankful for: Specific, small, or large things from the day (e.g. "I'm grateful for the laugh I shared with my daughter at breakfast".).
• 2 things you are excited about: Future-focused items, such as an upcoming project, a meeting, or a fun plan.
• 1 thing you will accomplish today: A single, clear, actionable goal or priority that helps you feel in control and productive.
How to start:
1. Choose your tool: a notebook, notes app your phone, or digital journal.
2. Pick a regular time: morning or night.
3. Answer the 3-2-1 questions
While variations exist, the most common, structured 3-2-1 format involves writing down:
• 3 things you are thankful for: Specific, small, or large things from the day (e.g. "I'm grateful for the laugh I shared with my daughter at breakfast".).
• 2 things you are excited about: Future-focused items, such as an upcoming project, a meeting, or a fun plan.
• 1 thing you will accomplish today: A single, clear, actionable goal or priority that helps you feel in control and productive.
How to start:
1. Choose your tool: a notebook, notes app your phone, or digital journal.
2. Pick a regular time: morning or night.
3. Answer the 3-2-1 questions
Regardless of who you are, the benefits of gratitude are well established. It is best treated as a daily habit to see long-term changes.
by
Hellomonday