How to Establish a Gratitude Habit

Expressing gratitude is an easy way to get a happiness boost, providing wonderful psychological, physical and interpersonal benefits. Being thankful for what we have improves health, reduces stress and helps us stay focused on the positive. It helps us realize that life is truly a gift.

Being grateful is a learned behavior— an important one to pass on to kids. When parents establish the habit of expressing gratitude at an early age, it has positive long-term effects. Here are ways to build and maintain a gratitude habit in your family.

Bedtime Routine

An important stress buster I added to our nighttime routine was introducing a gratitude prayer with my children every night before bed. We go around the room and take turns saying one thing we are thankful for that day and one thing we hope for in the future. It is such a special time we share together. I love this practice because it gives me a chance to show gratitude daily, and the kids hold me accountable. My children now “need” to say thank you before they can fall asleep. You can also read books about gratitude at bedtime, such as The Thankful Book by Todd Parr.

Gratitude Journals

A popular and effective way to express gratitude is through journaling. It encourages people to acknowledge positive moments in their day, no matter how insignificant they seem. Whether a smile from a stranger, a good grade on a test, a gift from a relative or an awe-inspiring sunset, appreciating these experiences elicits feelings of calmness and joy.

Children can benefit from keeping a gratitude journal, but it’s important for the practice to be age-appropriate and fun to keep them engaged. Consider encouraging little ones to draw or cut out pictures for their journals if they can’t write yet; allow older kids to incorporate multimedia elements.

“Thanksgiving Dinner”

Every Night

No, we’re not suggesting you eat turkey every day for the rest of your life, but incorporating Thanksgiving traditions beyond November is a great idea! Make it a regular habit to sit together at the dinner table, encourage kids to tell you about their day and express what you’re grateful for as a family. Have kids regularly thank siblings and other relatives. Some families use a gratitude jar to collect thankful statements all year, and then go through them on Thanksgiving. Why not do this on a weekly or monthly basis?

Spontaneous Moments

Look for opportunities to show gratitude with your children throughout the day—maybe during the car ride to school, when waiting in line at a store or as part of your afterschool routine. Ask kids what happened during the day that they are grateful for.

Add fun and interest by using the alphabet, colors, shapes or other categories as a guide. For example, for colors of the rainbow, kids might say the delicious red apple they ate at lunch, the bright blue sky and the beautiful purple flower blooming in front of your house.

Fresh Air

Spark appreciation for nature by taking the family to aweinspiring places like the beach, gardens, parks and hiking trails. When your day seems stressful and out of control, take a gratitude break to calm everyone down and to gain a new, uplifting perspective. v

Sandi Schwartz is a freelance journalist, mother of two and the author of “Finding Ecohappiness: Fun Nature Activities to Help Your Kids Feel Happier and Calmer.”