Being Thankful: What the Science of Gratitude Says

Gratitude has become one of the most popular topics in wellbeing. Gratitude journals, apps and challenges are everywhere. But what does the research actually say, and how can you practise thankfulness in a way that feels genuine rather than forced?

What gratitude is

Gratitude is the recognition that something good has happened to you, often with a sense that someone or something else contributed to it. It can be a feeling in the moment, a habit of noticing good things, or an expression of thanks to others.

What the research says

Interest in the science of gratitude grew rapidly in the early 2000s. In a well-known 2003 study, Robert Emmons and Michael McCullough found that participants who wrote weekly about things they were grateful for felt better about their lives overall and were more optimistic than those who wrote about hassles or neutral events.

Later research has been more measured. A 2017 series of meta-analyses by Leah Dickens, combining results from many studies, found that gratitude interventions had small but positive effects on wellbeing, happiness and life satisfaction compared with neutral control conditions. Compared with other positive activities, the advantage was smaller.

In other words, gratitude practices seem to help modestly, not miraculously. That's still worthwhile, especially for practices that cost nothing and take a few minutes.

Why it might help

Researchers have suggested several explanations:

Shifting attention. Our minds tend to focus on problems. Gratitude redirects attention to what's going well.
Strengthening relationships. Expressing thanks makes people feel valued and can deepen connections.
Savouring. Reflecting on good experiences extends the pleasure they bring.
Perspective. Noticing what we have can reduce constant comparison with others.

Ways to practise

Three good things

Each evening, write down three things that went well and why. Our gratitude journal makes this easy.

Gratitude letters

Write a letter to someone who made a difference in your life, describing what they did and how it affected you. If you can, deliver it in person. Research suggests recipients appreciate these letters more than writers expect.

Say thank you specifically

Instead of a quick "thanks", tell people exactly what they did and why it mattered. Our challenge day on saying thank you has tips.

Gratitude walks

Take a walk and notice things you appreciate: trees, architecture, people, the weather.

Mealtime gratitude

Before eating, take a moment to appreciate the food and the people who produced, transported and prepared it.

Making it feel genuine

Gratitude can feel forced, especially on hard days. Some tips:

Be specific. Specific things feel more real than general categories.
Vary it. Avoid writing the same things every day.
Don't force positivity. You can feel grateful for some things while acknowledging difficulties.
Write less often if needed. Some research suggests a few times a week can feel fresher than daily.

Gratitude has limits

Gratitude isn't a cure for depression, anxiety or difficult circumstances. It shouldn't be used to dismiss real problems ("just be grateful"). If you're struggling, professional support is important.

Try this

Tonight, write down three specific things you're grateful for and why. This week, write one gratitude letter.

Sources and further reading

Questions people ask

Can gratitude be harmful?

It can be misused, for example when people are told to 'just be grateful' instead of having real problems addressed. Practised voluntarily, alongside dealing with difficulties, it's generally low-risk.