Gratitude is a simple yet powerful tool to increase our happiness and promote wellbeing. Taking time to practice gratitude every day is a science-backed strategy to boost our moods, improve resilience and combat stress.
When it comes to practicing gratitude, there’s no one-size-fits-all approach. However, according to Dr. Laurie Santos, Yale psychologist and expert in the science of happiness, there’s one mistake people often make when practicing gratitude.
Santos teaches the course “Psychology and the Good Life,” which became the most popular course in Yale’s history.
Gratitude is one of Santos’ five key steps to happiness — here’s how to practice it more effectively:
Therapist Tip of the Day: When Practicing Gratitude, Try Not To Repeat the Same Things Every Time
When practicing gratitude, it’s easy to go back to the tried and true things — whether it’s our health, our families or our jobs.
However, Santos argues that in order to get the most out of these daily gratitude practices, you should try to find new things, no matter how small, that you’re grateful for in your life.
“The key is that when you do it, it can’t just be rote. It can’t just be, ‘My house, my spouse, my kids’ every day,” Santos previously told TODAY.com.
When you’re too broad or repetitive, you may miss out. Being as specific as possible can help bring you into the present and uncover the small joys of life, which are sometimes all you need.
“Even if it’s simple, little things like finding the tea you love in the pantry … those are the things you want to notice,” Santos said.
When it comes to your physical health, it could be something like being able to touch your toes. “You should savor that moment, because it’s not guaranteed,” said Santos.
Refreshing your gratitude list each day can help you appreciate more about your life, which can boost your overall wellbeing.
Why It Matters
“It can be hard to practice gratitude when it feels like there are so many things to complain about,” Santos said previously during an interview with TODAY. Whether it’s the high cost of groceries or distressing news, it can be easy to get caught up in the negatives.
If you feel like you can’t stop complaining or struggle to feel happy, you’re not alone. According to the 2025 World Happiness Report, which ranks the world’s happiest countries, the U.S. has fallen to 24th place — its lowest position ever.
“Research suggests we can help our moods and resilience if we take a little time to focus on the blessings,” said Santos. “Even if it may not seem like there’s a lot to be grateful for, there are things.”
How to Get Started
If you’ve never practiced gratitude before, keeping a journal is a great way to start. You can write down what you’re grateful for in an actual notebook, or your phone works too.
Start by setting aside 10 minutes every day to practice gratitude. During this time, list five things you are grateful for, says Santos.
Try to be as detailed and as thoughtful as possible. “(Then), take time to feel it … really reflect on what your life would be like without that thing.”
Challenge yourself to list five new things every day. If you need inspiration, try these gratitude journaling prompts to get started.