I am sure that the song ‘Toast’ by the talented artist Koffee became a hit for two compelling reasons. Firstly, her unique vocal style, and secondly, the unforgettable and relatable lyrics.  I’ve linked the song if you’ve never heard it.

During the pandemic, I often found myself singing the same song over and over again as a reminder that even in chaos and uncertainty, there is always something to be grateful for. Those moments of singing with my daughter at the top of my lungs filled me with a deep sense of appreciation and thankfulness for everything we had and experienced.

Mary Morrissey, one of my favourite motivational speakers, often emphasizes that “Gratitude is the emotion most aligned with abundance.” I really connect with that idea.

Without a doubt, when I focus on being thankful, it feels like there are more and more things to be grateful for.  Gratitude is one of the most powerful emotions that can boost our happiness, well-being, and fulfillment and, therefore, one of the key ingredients for living a fascinating life.

Research has shown that gratitude can improve our physical and mental health, enhance our relationships, increase our resilience, and help us achieve our goals.

But how can we cultivate gratitude in our busy, stressful, constantly comparing lives? 

How can we make it a daily habit that becomes part of who we are? 

You know I got you, friend. Here are five ways that millennials can make gratitude a daily habit:

1. Keep a gratitude journal

One of the simplest and most effective ways to practice gratitude is to keep a gratitude journal. 

This could be a notebook or an app or use my joy journal I created to track our joy and gratitude.

In this journal, you write down at least three things that you are grateful for every day. You can note anything; some days, it might be getting some major breakthrough, and some days, it could be noting how thankful you are for being alive.

The point is to reflect on the positive aspects of your life and acknowledge them. 

As you keep your gratitude journal, you can train your brain to focus on the good rather than the bad.  Before you know it, you will start noticing things during your day and thinking, ‘Oh, I have to add this to my gratitude entry for today’.

It works wonders, and I promise it will increase your happiness and satisfaction.

2. Express gratitude to others

Another way to practice gratitude is to express it to others. 

Have you ever experienced someone expressing gratitude to you, and their joy and excitement ended up spreading to you as well?

Gratitude works wonders! When you express gratitude to others, it has a powerful effect. It deepens your connections, builds your confidence, and spreads joy and positivity.

I’m challenging you to take on a special self-improvement challenge this week! Set aside some time to show appreciation for the people who have been there for you, supported you, or served as sources of inspiration.”

Pick at least 5 persons in your life to whom you will express gratitude to and shower them with gratitude for the week.

I’m not going to tell you how to do it, we are all grown over here.

Whether it’s through a heartfelt conversation, a thoughtful message, a friendly gesture, a face-to-face interaction, a phone call, or a bold declaration online, find the perfect way to express yourself to them, whether it’s privately or publicly. 

The point is to let others know how much you value them and how they make your life better.

Let me know how that goes, ok friend.

3. Use gratitude reminders

A third way to practice gratitude is to use gratitude reminders. 

These cues trigger you to think of something you are grateful for. They can be objects, images, sounds, words, or anything that reminds you of your blessings. 

I love affirmations, but you can use photos of your family, a souvenir from a trip, a song that makes you happy, a quote that inspires you, or a sticker that says “thankful”. 

You can place these reminders where you can see them often, such as your desk, fridge, car, or phone. I have a sticker on my laptop to remind me to enjoy every moment I get to be on this earth.

Using gratitude reminders, you can keep gratitude in your awareness and make it a habit. [4]

4. Practice gratitude meditation

Meditation can seem daunting, but it is a beautiful way to practice gratitude.

In gratitude meditations, you focus on feeling grateful for everything you have and everything that happens to you. 

You can do this by sitting comfortably, closing your eyes, and breathing deeply. Then, you can start by thinking of something you are grateful for in the present moment, such as your breath, body, or surroundings. 

Next, you can expand your gratitude to other aspects of your life, such as your health, family, friends, work, hobbies, or dreams. Finally, you can extend your gratitude to the world, such as nature, humanity, life itself, or a higher power. 

By practising gratitude meditation, you can cultivate a sense of awe and wonder and connect with something greater than yourself.

If you are new to meditation or getting back to it after a long time, guided meditations are a saving grace.  I’ve put together a playlist on my Youtube channel, and you can check it out here.    Of course, when you are there, you can also subscribe to the channel to keep up with podcast episodes. [5]

5. Perform acts of kindness

Instant picker-upper = smile at a stranger.  Especially a frowning one.

Instant mood booster = hold a door, give a compliment, pay it forward, laugh, nod in agreement.

Instant alignment with your highest self = do something that benefits others without expecting anything in return.

Whenever I start to feel like life is closing in on me, I remind myself that I’m making my world much too small.

We can get on a ‘rampage of appreciation’ by getting out of our own way, focusing less on what is going wrong with us and looking for opportunities to help someone else.

Help someone.  It can be something big like a fundraiser or something small like a conversation or offering a ride. It could be planned or spontaneous. It could be a one-time thing like giving a friend who you know has been struggling but is too proud to ask a “Pentecostal handshake” or repeated, like dropping your aunty to church on Sundays…. (extra points if you have been hanging out and liming the night before). 

The point is to do something nice for someone else and improve their lives. 

When we perform acts of kindness, we express gratitude for what we have by giving back to others and making a difference in the world.

I believe gratitude is the attitude that can instantly improve our lives. By following these five ways – keeping a gratitude journal, expressing gratitude to others, using gratitude reminders, practising gratitude meditation, and performing acts of kindness – we can make gratitude a daily habit that enriches our lives.

What do you think of these tips? 

Do you have any other tips or suggestions for making gratitude a daily habit? 

Share your thoughts in the comments below. 

If you found this blog post helpful, please subscribe to our blog and share it with other growth-oriented millennials who want to live happier and more fulfilling lives. Thank you for reading!

Friend, I hope you know how thankful I am for having you here in the 5 years to 40 community.

Have a beautiful day and keep doing your most.