There are many ways to practice gratitude, and because it is such a valuable practice, finding the version that works for you is worth the effort. Gratitude boosts your mood, builds resilience against chronic stress, and deepens your connections with others. Time spent in gratitude pays dividends in both physical and mental wellness.

Gratitude journaling at the end of the day is a classic, evidence-based practice. The simple act of reflecting on what went well strengthens awareness of the good already present in your life. Some prompts to consider include:

• What made me smile today?
• Who showed me kindness?
• What small moment did I want to last forever?

Two other gratitude tools play with the concept of time to highlight what is most important in your life. Consider these novel ways to give thanks:

Mental Subtraction: “What if it never happened?”

Another creative way to practice gratitude is through mental subtraction.

In this exercise, you choose something you are grateful for — maybe a close friend, a family member, or an accomplishment — and then imagine your life without it.

When you subtract that gift from your mental picture, you notice the ripple effects it has had. Maybe your loved one introduced you to others who became important in your life. Your education opened doors to opportunities and put you in places you otherwise wouldn’t have been. A favorite vacation spot may have served as the backdrop for cherished memories you would never want to lose.

When you return to the awareness that this gift is still in your life, appreciation deepens. This practice often boosts gratitude more than simply acknowledging and appreciating the person, place, or thing.

Gratitude From Your Future Self: “What will future me want?”

You can also play with time by imagining what your future self will be grateful for. This practice connects vision with gratitude and helps you clarify your larger values and who you want to be. Ask yourself:

• Would future me want me to make that phone call today?
• To stretch or begin that yoga practice?
• To set aside 30 minutes for the goal that is important to me, but not urgent?

(You know the one — the goal that’s been in the back of your mind and won’t go away.)

In The Gap and the Gain, authors Dan Sullivan and Dr. Benjamin Hardy present an evening practice of writing down three wins from your day. That’s gratitude in a classic form, with a twist. Then, they go a step further by asking you to also list three wins you intend to create the next day. Whether or not you achieve them, the practice orients you toward your future self.

In my experience, doing the same exercise with a 90-day timeframe can be powerful. Three months is long enough to see measurable growth, yet short enough to stay focused. What would your future self be thrilled and grateful to see you begin today?

Why Gratitude Is Worth the Effort

Gratitude isn’t just a pleasant ritual. It’s a mental health practice that:

• Reduces the impact of chronic stress
• Supports physical health
• Expands perspective toward abundance and contentment

If one gratitude practice doesn’t stick, try another. The benefits are too valuable to give up on.

Investments in gratitude always pay off.

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