Gratitude Beyond the List: Feel the Difference Daily

So, What’s Gratitude Anyway?

Gratitude isn’t just about saying “thank you.” It’s way deeper than that. Real gratitude is a recognition of the good things in our lives that can shift our mindset and help us feel better emotionally and physically. Research backs this up too (Verywell Mind; Greater Good Science Center). Practicing gratitude can make us feel more connected and even strengthen our relationships. It’s about feeling it, not just listing it. That’s been on my mind a lot lately, especially while I’ve been sharing shorter gratitude posts on Instagram. I keep them short because, well, it’s Instagram — but also, I could go on and on! Sometimes I realize I have so much more to say about why I’m thankful, and it gets me reflecting more deeply.

Why We Need to Feel Grateful

It’s easy to jot down a quick list, but actually feeling grateful? That’s harder. It means sitting with yourself, tuning into those good feelings, and allowing yourself to really soak in what you’re thankful for. And let’s be honest: it’s tough for a lot of us, especially if we’ve struggled with expressing emotions. Personally, I’m emotional, but I wasn’t taught how to handle those feelings well. It’s something I’m working on now — and I bet many of you can relate.

Instead of pushing ourselves to write another list, let’s try something different. Here are five ways to practice gratitude that feel more meaningful (and less like a chore):

5 Ways to Feel Grateful (Without Making a List)

1. Mindful Moments

Instead of forcing yourself to list things you’re thankful for, just take a mindful pause. Breathe deeply and find something around you to appreciate. I usually look at my cats when I do this — their purring is like therapy. It’s about finding a tiny moment of peace, no matter how chaotic the day feels.

Tip: Try using mindful moments as a little break between tasks. Take a breath and focus on one positive thing nearby.

2. Gratitude Walks

If sitting down and writing doesn’t feel right, take a gratitude walk. Go outside with the intention of noticing things that bring you joy. On my last walk, I was by the river, just appreciating the sound of the water and the smooth rocks. It reminded me to be grateful for nature, for the people who support me, and for the small, healing moments.

Suggestion: Next time you walk, try to notice at least three things that make you feel thankful. Let them ground you in the present.

3. Write a Gratitude Letter

This one is special. Instead of just listing why you’re grateful, write a letter to someone who has made a difference in your life. You don’t even have to send it. It’s more about taking the time to feel why you’re thankful for that person. I love writing because it’s when I can be my most honest and heartfelt.

Try This: Pick someone who matters to you and write them a note. Pour your heart into it, even if you never share it. It’s a powerful exercise in feeling gratitude deeply.

4. Affirmations of Gratitude

Affirmations are like little reminders to be grateful, even when it’s tough. I love creating seasonal affirmations and keeping them visible as a reminder. Some days, when I can’t think of anything to be thankful for, I turn to my favorite affirmations to reset my mindset.

My Top 5 Gratitude Affirmations:

• "I am grateful for the small moments that bring joy to my day."
• "Today, I choose to focus on the abundance around me."
• "My heart is full of appreciation for the people and experiences in my life."
• "I acknowledge the good things I have, both big and small."
• "Gratitude fills me, making me feel calm and connected to the present."

5. Start a Gratitude Jar

I love this idea because it’s visual and interactive. Grab a mason jar and write down one thing you’re grateful for each day. Drop it in the jar, and then read through your notes when you’re feeling low or at the end of the year. It’s a simple practice that can shift your perspective.

Challenge: Start your gratitude jar today. I’ve created some printable strips you can use, so you don’t even have to think about it. Fill it up and open them during the holiday season as a reminder of all the good in your life.

Conclusion

Expressing gratitude isn’t always easy. It’s something I struggle with too. But it’s also one of the simplest ways to bring more positivity into our lives. I’d love for you to try one of these ideas before the end of the year. And let’s keep the conversation going! Drop a comment below or message me on Instagram (@shiftingthruchaos) — I want to hear what changes when you start embracing gratitude, even in the smallest ways.

References

Verywell Mind. "What Is Gratitude and How Can You Practice It?" Verywell Mind, www.verywellmind.com/what-is-gratitude-definition-3177944. Accessed 9 Nov. 2024.

Greater Good Science Center. "Gratitude Definition and Research Overview." Greater Good Science Center, University of California, Berkeley, ggsc.berkeley.edu/what_is_gratitude. Accessed 9 Nov. 2024.

StC PDF printable "Blank Gratitude Journal Strips"