By Robert Bolar · Ivins, Utah
Updated
Short, honest answers to the questions people ask most about gratitude: what it is, how to practice it, and what the research really says. Each answer links to a deeper guide.
What is gratitude?
Gratitude is the feeling and attitude of appreciating something good you’ve received. Often it comes through someone else, whether a person, nature, chance, or, for many people, God. Psychologist Robert Emmons, one of the field’s leading researchers, describes the first part of gratitude this way:
“First, it’s an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received.”
“Why Gratitude Is Good,” Greater Good Magazine, 2010 Verified source
In the same article, Emmons describes the second part as recognizing that the sources of this goodness are outside ourselves.
Is gratitude the same as thankfulness?
In everyday speech, they’re used almost interchangeably. Some writers use thankfulness for the momentary feeling (“thanks for the coffee”) and gratitude for a deeper, ongoing outlook on life. Either way, the practices are the same.
Questions and answers
What is the meaning of gratitude?
Gratitude means recognizing and appreciating the good things in your life, especially those that come from outside yourself: other people, nature, chance, or God. It is both a feeling you experience and an outlook you can practice.
What are the benefits of gratitude?
Research links gratitude practices to small improvements in well-being and life satisfaction and to stronger relationships. There is weaker evidence for effects on sleep and mood. Effects are usually modest, and gratitude is not a medical treatment. See our evidence-based guide to the benefits of gratitude.
How do I start practicing gratitude?
Tonight, write down three things that went well today and why they happened. That’s the Three Good Things exercise. Or start a simple gratitude journal with one to three specific entries a day.
How long does it take for gratitude journaling to work?
Studies have measured changes after one to several weeks of practice, and some benefits lasted months, especially for people who kept practicing. Effects are usually modest and vary from person to person, so think of it as a long-term habit rather than a quick fix.
What is a gratitude journal?
A gratitude journal is a notebook, app, or document where you regularly write down specific things you’re thankful for. The free Sunrise Journal on this site gives you a daily prompt and keeps entries private on your device.
How many things should I write in a gratitude journal?
Three is a practical number, and up to five is common in research. Specific details matter more than how many items you list.
Is it better to practice gratitude daily or weekly?
Either can work. One study found that counting blessings once a week raised well-being while three times a week did not, possibly because it became routine. Daily practice is great as long as it stays fresh.
What is the Three Good Things exercise?
Each night, write down three things that went well that day and why they happened. In a 2005 study, people who did it for one week reported more happiness and fewer depressive symptoms for six months.
What is a gratitude letter?
A gratitude letter is a letter to someone who made a difference in your life, describing specifically what they did and what it meant. About 300 words is a good length. Delivering it can be powerful, but writing it counts even if you don’t send it.
Does gratitude help with anxiety?
The evidence is mixed: one meta-analysis found no significant effect on anxiety, while others found small reductions with low-certainty evidence. Gratitude may help some people feel calmer, but it isn’t a treatment. Please see a professional if anxiety is affecting your life.
Can gratitude and anxiety exist at the same time?
Yes. The popular saying that they can’t coexist isn’t a research finding. People often feel several emotions at once.
Does gratitude change your brain?
One study found greater gratitude-related activity in the medial prefrontal cortex about three months after people wrote gratitude letters. It’s an interesting early finding, not proof of lasting change.
How do I teach gratitude to kids?
Model it out loud, ask “What was the best part of your day?”, help them write specific thank-you notes, and try a family gratitude jar. Our guide to gratitude for kids has activities by age.
How do I practice gratitude when life is hard?
Lower the bar to one small thing, notice who or what helped, and allow both the hard and the good to be true. It’s okay to skip days. If you’re in crisis in the U.S., call or text 988.
Is gratitude religious?
Gratitude is central to many religious traditions, and it is also practiced by people of no faith. Everything on Sunrise Gratitude is designed to welcome everyone.
What is a gratitude meditation?
A short, quiet practice of bringing to mind people and things you appreciate and letting yourself feel thankful. Our gratitude meditation page has 1-minute, 5-minute, and bedtime scripts.
What should I say in a thank-you message?
Name what the person did, what it made possible, and what it says about them. For example: “Thanks for covering my shift. I made it to my son’s game, and it meant a lot.”
Is Sunrise Gratitude free?
Yes. The journal, prompts, challenge, card maker, and guides are free. There are no accounts or ads, and your journal entries stay on your own device.
Didn’t find your question? Browse all gratitude guides, or start with how to practice gratitude and the benefits of gratitude.
Not medical advice. This page shares general information from published research. It isn’t a substitute for care from a doctor or mental-health professional. If you’re struggling, please reach out to someone you trust or a professional. In the U.S., you can call or text 988 for the Suicide & Crisis Lifeline.