If you feel and express thanks regularly, you’ve probably experienced how an attitude of gratitude can improve your mood. Same goes for when you’re on the receiving end of gratitude—most people are happier when they feel valued and appreciated.

Positive psychology and neuroscience research back this up. And the great news is you can intentionally bring more gratitude into your life.

The evidence

Studies have shown that grateful people tend to enjoy more positive emotions and better health. They’re also better at coping with adversity and are more likely to build strong relationships, including work connections. Consider the following:

  • One of the top 9 practices set as criteria for making it onto the annual Fortune “100 Best Places to Work” list is “thanking – showing appreciation and recognition.”
  • Researchers at the University of Pennsylvania found that employees soliciting alumni donations made 50% more fund-raising calls after hearing a message of gratitude from their manager.
  • When we express gratitude verbally or in writing, our brains release dopamine and serotonin, chemicals that make us feel good. The more we activate these neural pathways, the stronger they get.

Ways to cultivate gratitude

Gratitude helps you focus on what you have instead of what you lack. Although it may feel contrived at first, this mental state grows stronger with use and practice.

Whether you’re in a leadership role, or just want to be part of a happier work team, here are ideas to cultivate more gratitude on a regular basis.

  • Write thank-you notes. Expressing your enjoyment and appreciation of a person’s impact on your life can increase your happiness and nurture the relationship. Email is fine, but for more impact, handwrite it and deliver it in person if possible. Aim to send at least one gratitude note per month.
  • Be specific and consistent. While formal company recognition programs have value, it’s the day-to-day acknowledgments that really make a difference. It’s also important to be detailed. For example, instead of saying “thanks for your hard work this week,” call out exactly what they did and why it mattered.
  • Keep a gratitude journal. Develop a habit of jotting down thoughts about the gifts you’ve received each day. It doesn’t have to be long; bullet points work fine. Try doing this in the morning or evening to see which works better for you. Optional: share with a colleague or loved one.
  • Thank someone mentally. Even thinking about someone who has done something nice for you, and mentally thanking the individual, can give you a powerful mood boost.
  • Try mindfulness meditation. In this practice, you simply focus on the present moment without judgment. This is a helpful way to tune into simple things you’re grateful for (the warmth of the sun or a pleasant sound, for example). It can be done anywhere and doesn’t require a big time commitment—even a two-minute mindfulness break can energize you.

Sources:

“Giving thanks can make you happier,” Harvard Health Publishing, August 14, 2021

“The Neuroscience of Gratitude,” Wharton Health Care Management Alumni Association