Finding Thanks Together: Cultivating Gratitude All Year Long
With the holidays fast approaching, gratitude is a common theme that perfectly synchronizes with fall colors, the month of November and the Thanksgiving holiday. It’s easy to feel nostalgic, creating space for appreciation, and recognizing that giving thanks is a seasonal must. Yet, it begs the question, How do we cultivate a gratitude practice that extends beyond the New Year?
First, we need to understand what gratitude is beyond the metaphorical stance, the glass is half full. From a psychological perspective, gratitude is a trait, an emotion and a practice. Some individuals characteristically observe the world through a lens of appreciation (trait), whereas emotionally, gratitude is a response to something or an experience. And as a practice, gratitude becomes an intentional and consistent habit supported by different activities.
Gratitude requires a deliberate shift in mindset—a conscious decision to focus on what we have versus what we lack. This shift isn’t always easy, especially in a fast-paced culture that favors striving for more and an ongoing pursuit to fill perceived gaps. Gratitude requires us to pause, observe, and take action. No more prioritizing what’s missing; it’s time to recognize the presence of what already exists.
Here’s 5 tips to shift your mindset and leverage a gratitude practice that stands strong through any season.
(1) Observe First
We can’t shift what we don’t know. Before we can change a behavior, we have to create awareness, and we need to observe our actions. This opportunity for self-reflection interrupts our default, automatic responses and makes space for new patterns to emerge. How often do you notice yourself expressing gratitude? Are you more focused on the glass being half empty? What will your observations unveil—a tendency toward lack or turning experiences into moments of possibility? When we embrace observation as foundational to gratitude, we have countless moments to change everyday challenges into small wins.
(2) Reminder: Happiness is Not Conditional
We often tie happiness to external circumstances, a behavior that relinquishes our power and makes us dependent on factors we can’t necessarily control. From this perspective, gratitude becomes fleeting, skewing our ability to recognize value in the here-and-now. When we learn to cultivate appreciation from within, we stop waiting for things to work in our favor, instead we find meaning in what is. This inside-out approach moves us from powerless to empowerment, fostering a practice that validates the good in our current context, regardless if our present experience gives us a high or a low.
(3) Learn What Gratitude is Not
Gratitude is not synonymous with entitlement, nor is it passive or dismissive. Life doesn’t owe us anything, and gratitude is certainly not rooted in self-absorption, whereby personal gain and achievement become the main focus. Recognizing what gratitude entails, is equally as important as understanding where gratitude is falling short in our behaviors. Consistent complaining, playing the victim, or taking things for granted block gratitude’s capacity to bring forth authentic connections and deeper fulfillment. Take a moment to reflect on the following question, Where in my life am I expecting more without appreciating what I already have?
(4) Create a Practice that Matches You
This is all about creating a practice that becomes a natural extension of who you are. If mindful reflection isn’t aligned or journaling feels forced, try expressing appreciation verbally or engaging in acts of kindness. Written letters of gratitude or taking walks in nature create additional opportunities to appreciate the world around you. Before you settle on a practice, curiously reflect on the following prompts, and remember, if it feels like a chore, it’s not a match.
What brings me the most peace in my day-to-day, and how can I incorporate gratitude into those moments?
Do I prefer structured routines or spontaneous actions? How can I adapt a gratitude practice to fit my preference?
Am I more expressive through writing, speaking, or action? Which medium feels most natural for me to show appreciation?
What small, meaningful habits can I realistically commit to daily or weekly?
How do I feel most connected to others or the world around me, and how can gratitude enhance that connection?
(5) Engage Your Senses
Sight, sound, touch, taste, and smell create sensory opportunities to ground yourself in in the here-and-now. Going on a hike? Notice the beauty of what you observe in nature. Joining your loved one for a cup of coffee? Savor the warmth of the flavor and embrace the connection taking place. Watching your favorite show? Appreciate the softness of a cozy blanket. Tuning into your senses transforms any experience into an opportunity to practice gratitude and allows you to choose your sensory focus, which ties in beautifully to number four above, Create a Practice That Matches You.
Final Thoughts
In Finding Thanks Together, we recognize that gratitude isn’t restricted to seasons or celebrations. Instead it becomes a shared, ongoing and intentional practice that deepens connections and expands our perspectives. Through curious observation, self-reflection, and creating practices that match who we truly are, gratitude shifts ordinary moments into a way of living that thrives all year long.
