6 Ways to Leverage the Gratitude Advantage for Yourself

"Thank you." These two simple words hold the power to transform our health, happiness, performance, and success. Research consistently shows that grateful people are happier and more likely to maintain strong friendships. Gratitude reduces stress, improves sleep, and triggers the release of endorphins, energising us instead of leaving us feeling drained and depleted.

Gratitude and appreciation are also essential in a healthy work environment. In fact, the top reason employees leave their jobs is the lack of appreciation. A simple "thank you" can make all the difference. That’s why it’s important not only to practice gratitude yourself but also to foster a culture of gratitude in your team and organisation.

Fortunately, gratitude is like a muscle—the more we use it, the stronger it gets. With that in mind, here are six ways to put the power of gratitude into action today:

1. Take a Daily Thank You Walk Fifteen years ago, I started this practice, and it has changed my life. It’s simple yet powerful, feeding you with positivity. Just take a 10-30 minute walk—whether outside, in a mall, around your office, or on a treadmill—and focus on all the things, big and small, that you are grateful for. When you combine gratitude with physical exercise, you get a double boost of positive energy. Your brain and body flood with endorphins, lifting your mood instead of draining it.

2. Practice Meal-Time Gratitude During meals with family, friends, or coworkers, take turns sharing what you’re thankful for. Encourage others to expand on why they’re grateful. This not only brings positivity to the table but also deepens your understanding of each other’s values.

3. Make a Gratitude Visit Martin Seligman, the father of positive psychology, suggests writing a letter of gratitude to someone who has made a difference in your life, then visiting them to read it aloud. Research shows that this simple act can increase happiness and reduce depression for up to a month afterward. Although it may feel awkward at first, the impact is profound. Consider making a gratitude visit to a former boss, mentor, friend, or family member.

4. Say Thank You at Work A study by the John Templeton Foundation found that gratitude is least expressed at work, even though it could significantly improve job satisfaction. When Doug Conant was CEO of Campbell Soup, he wrote around 30,000 thank-you notes to his employees, revitalising the company in the process.A simple "thank you" can energise and engage your team. While companies spend billions on recognition programs, a sincere “thank you” is one of the most effective—and cost-effective—tools at your disposal.

5. Be Positively ContagiousEmotions are contagious, whether positive or negative. Sincere smiles, kind words, encouragement, and positive energy spread rapidly. Conversely, a bad mood can be as contagious as the flu. Every day, you have a choice: to be a germ or a dose of Vitamin C. Choose positivity, and your energy will uplift your colleagues and influence the culture around you.

6. Celebrate Daily Success Research from Harvard University reveals that the last 30 minutes of your day are replayed by your subconscious mind 15 to 17 times throughout the night. This mental replay has five times the impact of any other thoughts you have during the day. To harness this power, end each day by celebrating your successes. Think about one great conversation, accomplishment, or moment that made you proud. Focus on this positive achievement, and look forward to creating more success tomorrow. If you have children, encourage them to reflect on their successes too. It’s a valuable habit that will foster gratitude and fuel a lifetime of happiness and significance.

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