How to Practice Gratitude in 5 Minutes a Day – And Change Your Life!

A powerful, but simple way to practice gratitude – it truly can change your life! Try these 3 gratitude exercises that you can do in 5 minutes a day.

Bump your gratitude AND your results up with this life-changing gratitude practice. Gratitude WORKS when it’s fun and helps you feel happy daily!

After years of hit-or-miss gratitude practices, I decided to really commit to daily practices of gratitude. I discovered that it does make a difference and here is my experience, what I learned from it, tips for making it work, and ways you can begin your own practice.

The Gratitude Exercises That Changed My Life

To be honest, I hesitated to even explore the idea of writing about gratitude. It almost seems like a cliché in today’s self-improvement world. Everyone recommends it because it just makes so much sense. I believe in it and I practice it. But…

What does it actually do?

Does it make a difference?

And how could I possibly demonstrate that?

I decided that the only way to go was to be a little more extreme. To accomplish that, I decided on three different acts of gratitude that I would do daily for a month. To get started, I wrote down in detail how I was feeling and then at the end of the month I’d compare how I felt before and after.

A powerful, but simple way to practice gratitude - it truly can change your life! Try these 3 gratitude exercises that you can do in 5 minutes a day.

I have been doing gratitude practices for years, mostly journals and lists. But I decided I would up my game for one month and do 3 practices each and every day.

Surely that would catapult my life results in a way that I would be able to document?

3 Daily Gratitude Exercises to Start Now

I chose three different things to do each day:

  • My Gratitude Journal. I had a small journal and each day I would write about 5 things I was thankful for.
  • The Happiness Jar. I had read about this from Elizabeth Gilbert. I’ve had this jar for over a year and a half! But for this month, I would write down the happiest thing that had happened each day.
  • Happy Picture Board. Each day, I would print out a picture of something I was thankful for and tape it to the board.

I kept my commitment to my gratitude practices for the month. The picture board was my favorite since it was the most in-my-face of the three and it made me so happy to look back on happy events or the faces of people I loved. In fact, I continue getting pictures printed and out where I can see them because it still makes me happy.

Practice Gratitude with a Happy Picture Board

Here is mine as an idea starter:

After years of hit-or-miss gratitude practices, I decided to really commit to daily practices of gratitude. I discovered is that it does make a difference! Here is my experience, what I learned from it, tips for making it work, and ways you can begin your own practice.

Why Practice Gratitude: It Works!

So when the new month rolled around, I realized that quite a few things were going really well in my life.

Like I said earlier, the results are subtle. Yet, I couldn’t deny that some really cool things were happening. The month before had been a rough month! I had started June feeling kind of hopeless and quite down. At the end of June, I was hopeful, creative, and productive. New relationships were forming. Projects were moving along. I had exceeded my goals for June. The final cool thing was that I had so much clarity and peace.

After years of hit-or-miss gratitude practices, I decided to really commit to daily practices of gratitude. I discovered is that it does make a difference! Here is my experience, what I learned from it, tips for making it work, and ways you can begin your own practice.

What I Loved About my Gratitude Practice

I was surprised daily by the things I had forgotten by evening!

Even on days when I thought not much had happened, taking the time to think of five things, reminded me that good things had happened that day. Sometimes I was amazed at the good things that I had already forgotten by bedtime!

It is so easy to get caught up in our day-to-day living that we can overlook the blessings we received during the day.

[Tweet “It is easy to get caught up in our daily life and overlook the blessings we received that day.”]

This post contains affiliate links. Read full disclosure here.

I started looking for and finding more good things during the day.

When you know you are going to have to come up with five things you are thankful for; you start paying attention. When this part of your brain is activated, you start to see more good things!

I ended my day with powerful thoughts.

Each night before bed, I was programming my mind to see my life as good and full of blessings. Taking the time daily to look back on your day brings those good things to mind and I have to think that’s a really great way to end the day. It allows you to go to bed, grateful and thankful.

Do daily gratitude exercises really work?

Can I say for sure it was my daily committed gratitude practices that brought about my peace of mind, creativity, good results, and productivity? Yes!

I had a total turn around in my mood, outlook, and productivity.

There was some kind of change in me over the course of this experiment and it was powerful. In fact, looking back, this was the when big change began to occur in my life.

Note: One year later, I consider this to be the beginning of an amazing part of my life.

How to practice gratitude if you’ve never tried it before

  • Keep it simple. Pick one or two practices you can stick with daily for a month. Or do all three for a powerful practice. Most of us are super busy–you want this to be pleasant, not another chore.
  • Create a baseline. Write down a couple of paragraphs about what is going on in your life and how you feel. Date it. This is super important! Just as it’s easy to forget good things that happen daily, as you feel better, you will begin to forget how you were feeling at the beginning of the month.
  • Don’t judge yourself. Be grateful for what you want. It doesn’t have to be about anything in particular. It can be as mundane. Actually my lists were so mundane.
  • Include the small things. Most of life is made up of small experiences. If we only count the big exciting things, we miss out on so much we could be grateful for! And only looking for “big” stuff can create disappointment.
  • Keep going. It might seem, as it did with me, that nothing is happening and that it’s not making a difference. Ignore that feeling. You might be pleasantly surprised like I was at the end of the month.
  • Make your practice visible and convenient. To accomplish this, I kept all my things on the top of the dresser that faces the foot of my bed. There was no way I was going to not see or be reminded about my practice.
  • Here are Some Ways to Practice Gratitude
  • Gratitude Journal: Any notebook or journal will do. Mine was a pretty little journal that I got for free as a gift with a purchase. However, you can find reasonably priced journals too.
  • Happiness Jar: Find a big jar. Each day on a small piece of paper, write down the happiest thing that happened to you that day. Date, fold up, and add to the jar.
  • Gratitude Board: I had a large piece of foam board that I had used as a backdrop for photos. It seemed the perfect size to prop up on my dresser. Daily, I printed out a picture of happy moment and used double-sided tape to put them up. Sometimes, I would add notes with a sharpie or a cute drawing one of the girls had made for me.

How I Continue to Practice Gratitude Daily

I’m never going to recommend anything that I haven’t tried myself and found some kind of value to it. In fact, by the middle of the month, I was sure that I wasn’t going to end up writing about gratitude because it seemed kind of boring and how do you even write about something with such subtle results?

However, the fact that I’m sitting here writing about it means that I think that is does have value. Gratitude is easy, takes little time, and doesn’t require spending any money. Be creative and find your own ways that are meaningful to you.

I’d love to hear from anyone that has done something like this or from anyone that tries it. Comment below so we can encourage each other.

Feeling grateful!

Love, Sara

Take the 21 Day Get Unstuck Challenge

More of my most popular posts about positive living

The post about my gratitude practice marked the beginning of huge changes for me. I talk about some of those changes here.

Think you need a definite plan to create a life you love? Think you are too old or too any other thing to have a better life? Forget that stuff! Here are my favorite (and much used) ways to continually move you in the direction of a life you love.

You have a comfort zone and it’s probably your favorite place in the world. Learn why getting out of your comfort zone is good for you.

Follow me on Facebook

To keep up with the best of My Think Big Life on Pinterest

Follow Sara @ My Think Big Life’s board on Pinterest.

Let's Get to Know Each Other

I love connecting with my readers and sharing more personal inspirations. Sign up here for weekly emails that will help you think, feel, look, and act better. Each week, I'll share the actual things I do that have helped me have my best life ever.

Powered by ConvertKit

Keep showing up my friends,



Hi, I'm Sara! As a counselor and college advisor/coach, I've helped thousands of people make positive changes in their lives. Join me on the adventure of thinking big and living well!


  1. […] One of my fellow bloggers Sara, of My Think Big Life, wrote a post about gratitude, which I enjoyed thoroughly. Check it out here. […]

  2. Jill on November 29, 2016 at 2:28 pm

    You know, it’s amazing how quickly we forget the things we are grateful for that maybe we take for granted. It’s easy to get caught up in life’s challenges and feel overwhelmed at times. I use the vision board to inspire me, but I have not tried the tips you discussed. These are things that I can actually easily do. You are an inspiring woman!

  3. Tara on October 21, 2016 at 6:59 pm

    This is soooo neat! I daily, end of day gratitude jar is something amazing that I hadn’t even thought of! I like how you cover being grateful in 3 various forms throughout each and every day! Remembering the highlights- big or small are fantastic! This quickly reassures us that our lives have such value to it – our successes are always abundant – at times, we can be so blindsided because a success doesn’t always show up with bells and whistles. Even a mere ‘Thank You’ or ‘Job Well Done’ comment is a huge compliment when it is a task that we have completed after a trial. Thanks for sharing! 🙂

    • Sara on October 25, 2016 at 11:04 am

      Hi Tara,

      It is surprising how quickly we can forget the already awesome things going on in our lives. I had a busy week and was playing catch up with my gratitude journal this morning. I felt much more grounded after I wrote in my gratitude journal this morning. Thanks for stopping by and taking the time to write a comment!

  4. nayonika on August 19, 2016 at 11:25 am

    heyyy!!! gratitude surely has a result. just 2 years ago I still remember , my life was a really bad. i dont want to get into the details but it was bad.
    then i read about gratitude and I practiced it. In the starting it felt cheesy
    but just within 2 and a half months the tables of my life turned around. I dont know what exactly happened, but Iam sure gratitude was a part of it.
    Thanks for the article Sara!! Its beautiful <3 <3 😀

    • Sara on August 22, 2016 at 9:47 am

      Nayonika, thank you for sharing your experience! I started seeing changes at about the one-month mark and life continues to get better.

  5. bee on August 18, 2016 at 6:17 am

    I love the idea of a gratitude jar so you can really see it filling up. I did a list of 100 things I was grateful for, I just jotted them down any time I felt grateful, I learned a lot about myself from that list!

    • Sara on August 18, 2016 at 7:03 am

      That’s a great idea too! All gratitude is good gratitude. Thanks for the comment.

  6. Daria on July 24, 2016 at 5:20 pm

    Excellent tips! I’ve started a gratitude journal on my iPad so I can add pictures to the text. I do this at the end of each day and find that it makes me more peaceful before sleep. And I agree with you-it’s important not to judge what you are grateful for. I write down the top three things that pop into my head. One day it was Ibuprofen. I was so grateful for all the people who helped discover and make Ibuprofen because my horrible headache that day went away!

    • Sara on July 25, 2016 at 6:18 am

      Hi Daria. I love the idea of adding pictures to the text! That’s an awesomely organized idea. 🙂 Are you using an app for that?

      • Daria on July 25, 2016 at 8:27 am

        Yes. It’s called Day One. You can have multiple journals so I have my gratitude journal and my reading journal. It let’s you customize with colors and other cool features I am still learning 😉

        • Sara on July 25, 2016 at 8:45 am

          Thanks Daria!

      • Pearl on July 23, 2019 at 12:33 pm

        Hello Maria.
        Your comment about the ibuprofen reminded me of my grandma. She’s such a sweet soul. I stayed with her for a year plus and she loves noodles some much. She’s always thanking and blessing the makers of noodles ?. There’s really nothing too small to be thankful for.

  7. Marie on July 8, 2016 at 9:54 am

    These are fantastic! I love that you actually use 3 forms for gratitude. What a great well-rounded way to make gratitude ingrained in your life. I can’t wait to try this out. 🙂

    • Sara on July 8, 2016 at 11:38 am

      The gratitude overachiever–that’s me! I do think adding the visual really helped though. Let me know how it goes. Thanks for the comment Marie.

  8. Jenn on July 7, 2016 at 3:55 pm

    What you focus on expands. This, who doesn’t want more gratitude?

    I don’t have a gratitude practice, but my daughter has an opposite idea to your happiness jar. She has a worry jar. She can only focus on one worry at a time. I think I can commit to one grateful idea a day…

    • Sara on July 7, 2016 at 4:27 pm

      That’s good to limit it for sure! Some nights I wish I could just lock up my worries in a jar. Thanks for the comment Jenn!

  9. Krysten (@themomnomms) on July 7, 2016 at 1:48 pm

    I really need to start a routine of self care like this.
    I get so lost in what is wrong with my life, I forget about what is going correct.
    Thank you for all of the great tips!

    • Sara on July 7, 2016 at 2:47 pm

      You’re welcome Krysten. It’s helped me more than I thought it would. Thanks for the comment!

  10. Summer on July 6, 2016 at 8:11 pm

    I’ve been keeping a gratitude journal for 3 months now. It has 5 entries per day, it’s a prefilled one that I purchased, so it keeps me honest. I’ve also been doing some daily affirmations. I’ve found I have a lot more focus and a lot less anxiety. And a lot of really great things are happening in my life. I think gratitude is a big part of that.

    • Sara on July 7, 2016 at 5:21 am

      I love hearing that! It really does create a different mindset. I am way more focused as well–and that was one of the biggest surprises about this. Summer, I appreciate you sharing your experience–I hope it encourages others to try this too. Thanks!!!

Leave a Comment


Meet Sara

Sara |

Hi, I'm Sara and I'm so happy you're here! My Think Big Life began shortly after I turned 50. Big changes can happen with a small start, an adjustment of thought, or a simple process. Over time, you transform your life into the one you always dreamed of having. As a coach, I can help you create a life you love. Click here to schedule a free 30-minute coaching session.