Gratitude as a Practice: The Simple Habit That Changed My Perspective

For a long time, I dismissed gratitude journaling as just another slice of new-age fluff. The kind of thing you’d expect to hear from a wellness influencer perched on a beach somewhere, preaching about “raising your vibration” while sipping a green smoothie. I was skeptical—hell, I was outright dismissive. It sounded like one of those things that sounded nice but didn't actually do anything.

But here’s the thing: I was wrong.

I’ve been actively practicing gratitude for several months now. Every morning, I sit down with my coffee, open my notebook, and write down four things I’m grateful for. Nothing fancy, nothing poetic—just simple, real things that I appreciate in my life. And I can tell you, without hesitation, that this practice has genuinely shifted something in me.

From Scarcity to Abundance

The biggest shift has been internal—moving my focus away from what’s missing, what’s lacking, what’s not working, and instead, tuning in to what’s already good. It’s like reprogramming your brain, not to ignore the challenges of life, but to also acknowledge the things that are going right. And when you do that consistently, day after day, it starts to change how you show up in the world.

Instead of feeling like you’re always one step behind, you start realizing just how much you already have. Instead of feeling like things are constantly slipping through your fingers, you begin to notice all the moments, people, and experiences that actually enrich your life. It’s not about toxic positivity—it’s about recalibrating your perspective so that you’re not defaulting to scarcity all the time.

The Science and the Advocates

While I might not be able to fully explain the neuroscience behind it, there’s no shortage of research backing up the benefits of gratitude. Dr. Robert Emmons, a leading researcher in the field, has studied the effects of gratitude on mental health and well-being for decades. His work shows that people who engage in regular gratitude practices experience lower levels of stress, greater resilience, and even better physical health.

Dr. Andrew Huberman, the neuroscientist and podcaster, has also spoken about the physiological benefits of gratitude, explaining how it activates neural circuits associated with well-being and shifts the brain’s focus from a defensive state to a more open, positive one. Even Ryan Holiday, the modern Stoic, writes about gratitude as a key tool for maintaining perspective and finding peace amidst chaos.

So, as much as I initially wanted to dismiss this practice as ‘woo woo,’ it turns out that some pretty intelligent people—people who actually understand the science—are saying otherwise.

My Daily Practice (Less Than 5 Minutes!)

I keep my gratitude practice simple because if something is complicated, I won’t stick to it. Here’s what I do:

1. Morning Coffee + Notebook – I sit down with my coffee and open my notebook.
2. Write Down Four Things – They don’t have to be profound. Some days, it’s deep and meaningful (e.g., “Grateful for the support of my close friends”). Other days, it’s as simple as “Grateful for good coffee” or “Grateful for the sunshine.”
3. Feel It, Don’t Just Write It – I don’t just list things mechanically. I take a second to actually feel the gratitude. What does it mean to appreciate these things?
4. That’s It. Close the notebook and get on with the day.

Final Thoughts

I can say that gratitude practice has made a noticeable difference in my life. I feel more grounded, less caught up in what I don’t have, and more attuned to the small, good things that make up daily life.

If you’re skeptical—like I was—maybe just try it for a week. See how it feels. You might just surprise yourself.

And hey, if nothing else, at least you’ll have an excuse to buy a new notebook.