Edition 27: Learning To Be Grateful
How do we practice gratitude?
What does it mean to be grateful?
For the last few weeks I’ve incorporated a gratitude practice into my day. This looks like right before bed, taking some time to think about 3 things I’m grateful for in the day.
I often talk about not needing to add things into your day to build better health so it’s unusual for me to strongly advise you to add something in to what I assume is already an action packed life, but I am going to double down and strongly recommend taking some time each day to reflect on the things you’re grateful for in your life.
When I say “gratitude practice” I can hear many readers eyes rolling back. It’s been a buzz phrase for a while in the wellness industry and it’s often associated with just writing a meaningless list of things you’re kind of happy you have in your life.
That’s not what I mean when I talk about gratitude. I don’t mean just writing some fluff down day after day. Yes we are grateful we have a roof over our heads. Yes we are grateful for our family, friends, partners. But writing the same things down every day is just an act of repetition.
Gratitude practice requires intentional reflection and a commitment to digging a little deeper.
Did you know that daily gratitude practice has a whole range of physiological and psychological benefits? This is because it rewires the brain’s attention system. Instead of scanning for threats or shortcomings (which our brains are evolutionarily wired to do), regular gratitude shifts focus toward positive experiences.
Basically, it draws your attention towards the good in life rather than dwelling on the bad.
Daily gratitude can also:
Boost mood and reduce stress by increasing dopamine and serotonin levels (these are the neurotransmitters linked to happiness and calm).
Enhance self-esteem by reinforcing a sense of worth and abundance, rather than comparison or scarcity.
Improve sleep: Studies show that jotting down a few things you're grateful for before bed can lead to longer, more restful sleep.
Strengthen social bonds by fostering appreciation and empathy, which deepens connection and trust.
From a behavioral perspective, gratitude also reinforces intrinsic motivation. When people feel acknowledge or recognize their own progress, they’re more likely to sustain positive behaviors, like sticking with a fitness routine or a healthy eating plan.
Now we know why it’s worth it, how do we do it?
Below are some prompts I use to intentionally reflect on what I am grateful for. This way I don’t just end up glossing over the real reflection and writing the same stuff every day.
Gratitude & Movement
“What’s one thing your body allowed you to do today that brought you joy or relief?”
“Name a small win from your last workout that made you feel proud or strong.”
“Who in your fitness community has inspired you lately, and why?”
These are all about positively framing your fitness journey, not beating yourself up on small stuff that might get you down day to day. The last one also helps you to look outside yourself and realise how your community is positively impacting your own health.
Gratitude & Food
“What meal this week made you feel both satisfied and nourished?”
“Name a person who influenced your food knowledge or cooking style.”
“What’s one seasonal ingredient you’re thankful for and how did it elevate your meal?”
These are all about looking beyond restriction or macro/calorie counting and opening up space for appreciation of food as fuel, pleasure, and culture.
Gratitude & Social Connection
“Who checked in on you recently, or who did you check in on. How did it feel?”
“Think of a time someone made you laugh this week. What was the moment?”
“What’s something small a friend or stranger did that left a mark?”
These help you focus on what amazing people you have in your life, beyond just writing down “I am grateful for X (friend/family/partner/fur friend).
This week, focus on the small moments that make you day. The small wins that got you to the gym or through another workout, or that amazing meal or ingredient that really made your day.
By incorporating a daily gratitude practice, we can really start to accentuate the positive, to eliminate the negative that get us down in our day to day. Give it a go this week and notice how much lighter your load is!