We all throw around #grateful and #blessed, but building a real gratitude habit is surprisingly simple yet powerful.

Simple acts like writing down three things every day that you are grateful for can improve your sleep, reduce inflammation, and even make you happier. The effects on empathy and emotional control are long-lasting, according to studies. 

It also acts as a shield against negative emotions. Feelings like resentment and gratitude activate competing brain regions, making it nearly impossible to feel spiteful and grateful at once.

Let’s read what the experts have to say about this life-changing habit.

Editor’s Note: The perspectives shared in this article reflect the personal experiences and insights of the contributors. This content is for informational purposes only and is not a substitute for professional medical or mental health advice.

Gratitude Transforms Mindset to Build Lasting Fulfillment

Gratitude plays a profound role in fostering a more fulfilling life by shifting focus from what is lacking to what is already abundant. It nurtures a positive mindset, enhances well-being, and strengthens relationships, all of which contribute to a deeper sense of satisfaction and contentment.

1. Improves Mental Health: Practicing gratitude helps reduce negative emotions like envy, regret, or frustration, replacing them with feelings of appreciation and peace. Studies show that those who regularly practice gratitude experience lower levels of stress, anxiety, and depression.

2. Enhances Relationships: When we express gratitude toward others, it strengthens bonds and fosters trust. Acknowledging others’ contributions, whether big or small, creates a cycle of positivity and reinforces mutual respect and care.

3. Boosts Physical Health: Grateful individuals tend to have better sleep, fewer ailments, and a stronger immune system. Gratitude fosters a sense of calm and reduces stress, which in turn promotes overall health.

4. Increases Resilience: Gratitude helps us build resilience by shifting our perspective. In challenging times, it encourages us to focus on the positives, which can provide the strength to navigate through adversity.

In essence, gratitude transforms the way we view the world, making us more mindful of the present moment, appreciative of life’s blessings, and better equipped to handle life’s challenges. By regularly practicing gratitude, we create a foundation for long-term happiness and fulfillment.

Wayne Lowry, Founder, Best DPC

——————————————-

Gratitude Reframes Experience Through Wonder and Connection

Gratitude is a powerful framework for the reframing of our experiences in life, giving them greater meaning and a deeper sense of connection. By specifically noting or naming the small, everyday aspects of our lives that we easily overlook or take for granted, we train our minds to notice beauty and kindness wherever they exist. This can deepen our awareness and mindfulness, allowing us to be truly present and confront all the moments of life intentionally, rather than simply going through the motions. Gratitude is not merely counting our blessings. Gratitude reframes our narrative into one that combines curiosity and wonder, braiding them into our experience of living.

Gratitude can act as a bridge to self-compassion. When we see goodwill and kindness from others, we cannot help but recall, in those moments, our own vulnerability as humans and the shared experiences that unite us. It also brings a sense of belonging and lessens isolation when we are aware of it, too. When we share gratitude, we willingly become more compassionate and open-hearted toward ourselves and others. Living gratefully offers interconnectedness and fulfilment.

Josh Qian, COO and Co-Founder, LINQ Kitchen formerly BestOnlineCabinets

——————————————-

Thank-You Notes Turn Business Challenges into Opportunities

When I was building SourcingXpro in Shenzhen, I spent so much time chasing numbers that I overlooked the people making it possible. One night after a long shipment run, I wrote thank-you notes to a few suppliers and my small team, and the reaction surprised me. Relationships improved almost overnight, and delays that used to cost us thousands started getting solved faster because folks felt valued. That’s when I saw gratitude isn’t soft—it’s practical. It shifts how others respond to you, and it changes how you see your own work. Honestly, the simple act of appreciating what you have makes the grind feel more meaningful.

Mike Qu, CEO and Founder, SourcingXpro

——————————————-

Founders Need Gratitude to Navigate Startup Struggles

For me, gratitude is really about acknowledging the struggle and the progress, not just the outcomes. When you’re building a startup, you face setbacks almost daily, fundraising challenges, product failures, even personal sacrifices like I experienced when I quit my stable consulting job and lived off my savings for a year to focus on Eprezto.

Being grateful for those struggles, for the lessons they teach you and for the people who stick with you through them, helps you keep a healthier mindset. It shifts your focus from ‘what’s missing’ to appreciating the opportunities you do have and the milestones you’ve already achieved, no matter how small.

I think that mindset is crucial. It reduces the anxiety that comes from unrealistic expectations and frees you to focus on the next step instead of being overwhelmed by the bigger picture. Gratitude keeps you grounded, which in turn makes the journey of building something meaningful much more fulfilling.

Louis Ducruet, Founder and CEO, Eprezto

——————————————-

Rewire Your Brain for Happiness Through Gratitude

Having gratitude helps you focus your attention on the things that are currently in your life and are functioning effectively, rather than what is lacking. Rewiring your brain to perceive happy events more regularly through regular thankfulness practice has a cumulative effect that makes positive moments more impactful and remembered. This change of viewpoint trains your mind to recognize the little victories and daily blessings, which lowers stress, enhances relationships, and raises overall life happiness. Consistently recognizing your blessings, even for only five minutes each day, can make a big difference in how you handle opportunities and problems throughout your life.

Khurram Suhrwardy, Founder, Caption Easy

——————————————-

Gratitude Expands Perspective and Improves Daily Choices

Gratitude widens your lens. When I note three small wins, good lift, call with mom, quiet commute, stress drops and I make better choices: I train, I cook, I sleep. Gratitude doesn’t ignore problems; it gives you enough calm and perspective to tackle them.

Talib Ahmad, NASM Certified Nutrition Coach (CNC), Same Day Supplements

——————————————-

Gratitude Makes Challenges Meaningful Through Trust

Gratitude helps me put challenges into perspective. Even on tough days, being thankful for the team and customers who trust us makes the work feel meaningful.

Hershel Glueck, CEO, Hero Time

——————————————-

Gratitude Overrides Brain’s Negativity for Sustainable Well-Being

Gratitude’s most vital role is to act as a manual override for our brain’s default negativity bias. Think of your focus as a spotlight; our brains evolved to automatically point that spotlight at threats, problems, and what’s missing. Gratitude is the practice of intentionally taking control of that light and pointing it toward what we have, what went well, or what is good.

This shift doesn’t eliminate life’s challenges, but it fundamentally reframes them. A fulfilling life isn’t one without problems; it’s one where we can still find and appreciate the good amidst the struggle. Gratitude moves our perspective from a constant search for what’s lacking to an appreciation for what’s already here.

This practice can literally rewire our neural pathways over time. The simple act of identifying three specific things you’re grateful for each day—like “the warmth of the sun this morning” or “a moment of quiet”—trains your brain to start looking for the good automatically. It’s a foundational skill for building sustainable well-being and a core part of self-care.

Ishdeep Narang, MD, Child, Adolescent & Adult Psychiatrist | Founder, ACES Psychiatry, Orlando, Florida

——————————————-

Gratitude Shifts Perspective From Scarcity to Abundance

In the rush of daily life, it’s easy to focus on what we don’t have, what went wrong, or what’s still on our to-do list. Gratitude offers a powerful shift in perspective. By intentionally noticing and appreciating the good, we not only feel better in the moment but also build a foundation for a more fulfilling life.

Gratitude has been shown to boost mood by activating brain regions linked to serotonin and dopamine—the same “feel-good” chemicals that many antidepressants target. People who regularly practice gratitude often report less anxiety and depression. Gratitude also builds resilience, helping us face setbacks with more balance. Instead of becoming consumed by difficulties, we are reminded that there is still good in our lives worth holding on to.

Expressing gratitude deepens connections with others. When we say “thank you” sincerely or acknowledge the support we receive, relationships grow stronger. Gratitude also sparks generosity: when we feel thankful, we are more likely to give back, creating a ripple effect of kindness that reinforces community bonds.

Grateful individuals tend to make healthier choices. Studies show they are more likely to exercise regularly, sleep better, and maintain positive routines. Gratitude also cultivates mindfulness, anchoring our awareness in the present rather than ruminating on the past or worrying about the future. Over time, this focus on the here-and-now increases life satisfaction and helps us savor even small joys—like a warm meal, a kind word, or a quiet walk outdoors.

Gratitude can shift our mindset from scarcity to abundance. It reminds us that fulfillment doesn’t always come from achieving more but from appreciating what we already have. By practicing gratitude daily—through journaling, mindful reflection, or simply saying “thank you”—we train the brain to recognize the richness of life.

Gratitude is more than just a pleasant feeling; it is a powerful practice. One way to practice it is using a gratitude journal.  By embracing it, we cultivate positivity, strengthen relationships, and discover deeper meaning in everyday moments. In doing so, we foster not only happiness but also a truly fulfilling life.

Aarti Jerath, Psychiatrist, Miami Counseling Center

——————————————-

Mental Filter Transforms Setbacks into Hidden Assets

For me, it’s more of a mental filter. I use it as a way to train my brain to notice progress I’d normally overlook.

For example: when I’m frustrated about work or an opportunity that didn’t pan out, I’ll ask myself, “What’s the hidden asset here I’d actually pay for if I noticed it sooner?”Suddenly, instead of obsessing over the loss, I’m spotting overlooked advantages, like a new contact, a lesson in timing, or even proof that I dodged the wrong client.

This small shift kept me from feeling stuck, and it snowballed into better decision-making because I wasn’t chasing “big wins” all the time.

Austin Benton, CEO & Founder, SpeakerDrive

——————————————-

Gratitude Regulates Nervous System for Fuller Life

Gratitude plays a fundamental role in creating a more fulfilling life by shifting our nervous system from survival mode into a state of regulation. When we take time to acknowledge what’s steady or supportive in our lives, our bodies register safety, which naturally softens our stress responses. This isn’t just a momentary shift. Consistent gratitude practice gradually expands our capacity to experience life fully. We become calmer, feel more connected to others, and develop an enhanced ability to enjoy the present moment. This is precisely why gratitude serves as such a powerful foundation for building a fulfilling life. It transforms both our physiological responses and our emotional experiences in ways that open us to greater satisfaction and meaning.

Karen Canham, Entrepreneur/Board Certified Health and Wellness Coach, Karen Ann Wellness

——————————————-

Small Moments of Thanks Create Life-Changing Focus

Gratitude sneaks into your day in the smallest ways if you let it. At first, it feels tiny, almost pointless, but those tiny things pile up. I used to power through mornings half-asleep, scrolling my phone and grumbling about work, traffic, the usual. Then I started trying to notice one good thing a day—a song that stuck in my head, a neighbor’s smile, even a sandwich that hit just right. 

Challenges are still there, bills still pile up, people still frustrate you, but the good stuff becomes visible, not just background noise. Gratitude just gives your brain a little lens to focus on what’s working instead of only what’s wrong. And somehow, noticing those small wins makes you want to keep going, keeps your mood from sinking into autopilot, and reminds you there’s more to a day than chores and obligations.

Nir Appelton, CEO, The CEO Creative