Gratitude is a powerful force in our lives. Yet, with everything happening around us, it can be surprisingly easy to forget just how much we already have.

During difficult times, gratitude can help us recognize what is still good, meaningful, and supportive in our lives. During good times, it helps us slow down long enough to truly appreciate the moments we’re experiencing instead of simply moving on to the next thing.

Gratitude isn’t about pretending that everything is perfect. It’s about noticing what is good alongside everything else.

There Are Many Ways to Practice Gratitude

Gratitude can mean different things to different people, and there is no single “right” way to practice it. You can begin by thinking about gratitude in three simple ways:

Gratitude for the past:
Think about something that has happened today, this week, or even years ago that you are thankful for. Maybe you had lunch with a friend, spent time outside, received some good news, accomplished something meaningful, or simply had a really good day.

Recent experiences can sometimes create a particularly strong feeling of gratitude because they’re fresh in our minds. But memories from years ago can be just as meaningful.

Gratitude for the present:
Pause and notice what is happening around you right now. Maybe it’s the warmth of sunlight, the sound of rain, a comfortable place to sit, something delicious to eat, a cold glass of water, your favorite music, or simply having a few peaceful minutes to yourself.

Sometimes the most ordinary parts of life become extraordinary when we actually stop to notice them.

Deep gratitude:
Take a wider look at your life and ask yourself: What am I most grateful for?

These might be the people you love, your health, your experiences, your beliefs, the lessons you’ve learned, the life you’ve built, or simply the opportunity to experience another day.

You Don’t Have to Say It Out Loud

Some people enjoy speaking their gratitude aloud. Others prefer writing in a journal, praying, meditating, or sharing their appreciation with someone they love.

But gratitude doesn’t necessarily have to be spoken or written.

Sometimes simply noticing is enough.

You can pause for a few seconds and recognize: I’m grateful for this.

Personally, lately I’ve been thinking about how grateful I am to have clean, cold water to drink and food to eat. I’ve also been thinking about how grateful I am for my family, my community, and all of the people I get to interact with every day right here on my channel.

These things can easily become part of the background of everyday life. Gratitude brings them back into focus.

What Can You Be Grateful For?

If you’re having difficulty thinking of something, here are a few places to begin:

1. Parents and family
2. Friends and relationships
3. Your partner or soulmate
4. Yourself
5. Your life—past, present, and future
6. Religion, faith, or spirituality
7. Your senses—sight, hearing, touch, smell, and taste
8. Your health, body, movement, and abilities
9. Your mind, thoughts, and emotions
10. Nature—the sun, moon, sunrise, sunset, trees, and flowers
11. Weather—rain, sunshine, clouds, rainbows, and changing seasons
12. Animals and pets
13. Art, movies, books, music, and creativity
14. Clothing, shoes, and everyday necessities
15. Your home, bed, kitchen, and appliances
16. Food and clean water
17. Resources, finances, and connections
18. Accomplishments, progress, lessons, and experiences
19. Your community
20. The simple fact that you are here today

Start With One Thing

Starting a gratitude practice doesn’t have to be complicated.

You don’t need a special journal. You don’t need an elaborate morning routine. You don’t need to create a long list every day.

Start with one thing.

Spend five minutes in the morning thinking about what you’re grateful for. Think of something you’re thankful for before going to sleep. Write one sentence in a journal. Or simply pause sometime during your day and appreciate what is happening around you.

Over time, you may begin noticing things that previously passed by unnoticed.

The important thing is finding a gratitude practice that feels natural to you and that you can return to consistently.

So today, ask yourself one simple question:

What am I grateful for right now?