Here’s a question for you: how many times in a day would you say you stop and feel grateful for all you have in your life? Once, twice, maybe three times? For the majority of us, it’s zero.

We’re too busy rushing from one task to another, with little time to notice the present moment, let alone express gratitude for it.

But here’s the thing: gratitude is a powerful process. It’s one of the highest vibe emotions you can feel, and those who practice it regularly, say giving thanks for what you have helps you attract even more blessings.

Just ask Oprah who says, “Be grateful for what you have and you’ll end up having more”.

Gratitude also has a solid scientific backing too. For one, it’s proven to boost feelings of happiness by around 25 per cent, while eliminating negative emotions like anger and envy.

Add to that, it’s good for your physical health too. It’s linked with lower stress, cholesterol and blood pressure – and people who express gratitude regularly are reported to have fewer aches and pains as well.

Oh, and did we mention gratitude is infectious? Yep, that means if you’re feeling happy and high vibe, chances are the people closest to you will be too. Hurrah!

How to make gratitude a habit

If you’ve tried gratitude before but struggled to make it a consistent habit, these daily rituals might help.

Just remember, some days being grateful will be tough, and there’s no shame in it if you aren’t feeling you’re best. When you can’t quite muster up the enthusiasm, bear this pearl of wisdom from Oprah in mind:

In her book What I Know For Sure, she says:

“Being grateful all the time isn’t easy. But it’s when you least feel thankful that you are most in need of what gratitude can give you: perspective. Gratitude can transform any situation. It alters your vibration, moving you from negative energy to positive. It’s the quickest, easiest most powerful way to effect change in your life — this I know for sure.”

Now, let’s begin…

Have a grateful morning

Have you ever woken up in a really bad mood? Go on, be honest. We all have and most of us don’t really do a whole lot to change things. In turn, our whole day stinks and – unless something unexpectedly good happens – we end the day just as cranky as we started it.

Gratitude can help you turn your day around. If you’ve woken up in a fouler, reach for a notebook immediately and, as hard as it might be to begin with, jot down three things you’re grateful for.

Once you’ve done that you can follow a process that Rhonda Byrne recommends in her book The Magic. She advises you to feel gratitude for every single thing you touch and see as you’re getting ready for the day ahead.

Brushing your teeth? Thank you for my toothbrush! Getting dressed? Thank you for the clothes I have to wear. Sipping on a fresh cup of coffee? You get the picture.

Commit to this practice and pretty soon your bad mood will be gone and your whole day could change for the better as a result.

Jot down the best bits of your day

It’s easy to let each day pass you by without so much as a passing recognition of all the great things that happened within it.

Sure, it might have been a tough one, filled with unexpected challenges, but we can guarantee you that even the worst days are sprinkled with little moments of joy.

And the really best bit? Taking the time to recognise these little moments makes you notice and appreciate them even more.

Before you go to bed at night, grab your journal and write down every good thing that happened that day. Did you really savour that first sip of coffee in the morning? Maybe someone complimented you on your way to work? Perhaps you treated yourself to a new purchase or received some good news from a friend.

Work your way through the entire day. Once you’re finished, you’ll realise just how much you have to be grateful for in a single day.

(Bonus point: when you focus on positive thoughts before bed, you’re more likely to wake up happy in the morning too.)

Feeling absolutely knackered and don’t have the energy to put pen to paper before bed? That’s okay. You can mentally run through the events of the day on those nights that you Just. Can’t. Even.

Find gratitude in your struggles

Okay, okay, we know what you’re going to say. ‘How on earth can I be grateful for my struggles?’, right?

It’s true, when you’re going through something difficult, being grateful is the last thing you feel like doing – but it may be one of the most beneficial

Think of a sticking point in your life right now and write out 10 reasons you are grateful for it. Say you’re self-employed and business has been slow lately. You might be grateful that it’s allowed you to spend more time with your family or get really creative with your sales and marketing processes.

It’s all about perspective change. We’re feeling lighter already, how about you?

Write a thank you letter to a friend

Have you ever stopped to consider the influence the people closest to you have on your life? Or thought about all the special ways they brighten your day?

Chances are you have someone close to you who never fails to make you laugh, another person who is your faithful shoulder to cry on, and a close friend who makes you feel your absolute best.

Imagine how much duller your life would be if you didn’t have these people around. Pick someone right now – a friend, a family member, or even your other half – and write them a letter thanking them for the part they play in your life.

You might like to note down all the times they’ve encouraged you when you were feeling low, reminisce on your memories together, or tell them exactly why it is you love them so.

The beauty of this little practice? You won’t just feel exceptionally grateful to have this person in your life; you’ll make them smile too.

To turn this into a regular habit, consider choosing a different person each week.

Practice gratitude when you’re waiting in line

… or during any other spare moment of your day. Maybe you’re crashed in front of the TV and can’t find anything to watch or you’re waiting for updates to install on your computer.

You can make these moments magical by thinking of 3, 5, or any number of things you’re grateful for.

And the best bit: you’ll get a boost of positivity when you do. 

American educator Randy Pausch said “Gratitude is a simple, but powerful thing,” and you know what? We’re inclined to agree.