Cultivate Gratitude
Joayne’s Guide to stay sane, Chapter 3
The Power of Gratitude: How Daily Noticing Strengthens Your Resilience, Mood & Health
When I turned 40, I started a ritual:
40 days of gratitude.
Every year since, I’ve added a day to match the number I’m turning. I begin a few weeks before my birthday and continue a few weeks after — a cozy little gratitude sandwich.
And each year, something shifts:
my vibration lifts
my emotional resilience expands
the world feels a bit more generous
I feel more connected — to life, to Spirit, to myself
And people love reading the posts. Because gratitude is contagious. When we share it, we elevate each other.
Why Gratitude Works (Backed by Research*)
Studies in psychology and neuroscience show that practicing gratitude consistently can:
increase positive emotions
reduce symptoms of anxiety and depression
improve sleep
enhance empathy and reduce reactivity
strengthen mental resilience
boost overall wellbeing
Gratitude is not spiritual fluff.
It’s a proven wellbeing strategy with real physiological impact.
How to Practice Specific, High-Impact Gratitude
Vague gratitude (“I’m grateful for my family”) is lovely — but specific gratitude is where the magic happens.
Here are some prompts backed by positive psychology:
In the last month, what is something someone did (big or small) that you’re grateful for?
What did you get to do that you’re grateful for?
What is something someone said that warmed you?
What are three things in your local environment or nature that bring you joy?
What simple pleasure delighted you recently?
What have you learned this month that you’re grateful for?
What are three qualities in yourself that you appreciate?
What’s something you ate this week that really hit the spot?
Specificity builds presence.
Presence builds resilience.
Why Sharing Gratitude Amplifies the Benefits
Research also shows that expressing gratitude — not just feeling it internally — creates a ripple effect:
deeper social connection
increased empathy
stronger relationships
a measurable increase in happiness (for both people!)
If you want to explore that research, here’s a great article from The New York Times “How to Turn Your Gratitude Into a Habit”
A Gratitude worksheet You Can Use Today
I created a simple, friendly template to make this easy:
👉 Download the Spark Your Gratitude Refletion
Or book a session if you want support weaving gratitude into your daily life in a grounded, sustainable way.
Let Gratitude Hold You Through the Season
Gratitude won’t eliminate the hard things.
But it softens the ground beneath your feet
and steadies your heart
so you can move with more grace and hope.
*Sources: https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/ and https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-of-gratitude