Gratitude is more than just a polite “thank you.” It should not be an empty phrase. True gratitude comes from the bottom of your heart and fills you with positivity. But how can you integrate more gratitude into your life – especially when you seem to be caught up in everyday life and easily lose sight of what you already have?
Gratitude goes hand in hand with humility. A word that hardly anyone uses anymore is the foundation of gratitude. It goes even deeper. While gratitude focuses on what is there and what has been given to you – whether big or small – humility is an inner attitude. It is the awareness that nothing can be taken for granted: your health, your family, your friends, your home.
Humility takes us out of comparison and into trust. It helps us let go of inner pressure and creates space for genuine gratitude.
When you are humble, you stop feeling the need to do everything better, faster, or more perfectly. You begin to accept what is—including yourself. And that is precisely where deep gratitude can grow.
In a world that is loud, full of judgments, and focused on “higher, faster, further,” humility seems almost radical. And that is precisely why it is so powerful.
Consciously shifting focus
Especially in our Western world, where many people are constantly in optimization mode, driven by consumption, comparisons, and the appearance of social media, we easily lose sight of what we already have.
Many people don’t even seem to be aware of how often we complain about the weather, traffic, other people.
Most of the time, we don’t even realize how often we grumble, but this program runs unconsciously over and over again.
I don’t want to judge anyone. I know how deep such patterns can be and how unconsciously such thoughts can run.
But I decided some time ago: I don’t want that anymore.
I want to consciously direct my thoughts. I want to focus on the positive.
I don’t want to automatically fall into complaining anymore, but rather remind myself again and again how good I have it and remind myself of everything I have.
Nowadays, this works most days, but on others less so—and that’s okay. I’m only human. But I notice that the more often I consciously feel grateful, the more my attitude toward life and my energy change.
Because this constant dwelling on lack and annoyance is not only tiring – it also makes you unhappy in the long run.
Gratitude, on the other hand, opens your eyes. It makes you soft, clear, calm. And it brings us back to the here and now.
Scientifically proven – gratitude changes
Studies show that those who regularly practice gratitude increase their well-being, strengthen their self-esteem, and become more relaxed in everyday life. It changes not only your perception, but your entire attitude toward life.
Promote positive thinking: Regularly recording gratitude directs your focus to the good things in life and helps to break negative thought patterns.
Strengthen self-esteem: By acknowledging your successes and positive qualities, you develop stronger self-confidence.
Practice mindfulness: Writing things down every day promotes mindfulness and helps you experience the moment more consciously.
Build resilience: Gratitude can strengthen emotional resilience and make it easier to deal with challenges.
My path to more gratitude
Years ago, I bought my first gratitude journal, but at first I found it difficult to really feel what I was grateful for.
I wrote down the things you’re supposed to write down: my family, my studies, my friends. But inside, I felt little. It was more like, “I know I should be grateful” — but it didn’t feel real.
At the time, I was going through a challenging phase in my life, with a lot of uncertainty and emotional stress. In the midst of all this, I decided to take my small budget and go traveling. It was a decision that I still consider one of the most valuable of my life.
My first trip was with my boyfriend at the time to Namibia and South Africa. A few months later, I flew to Central America alone with my backpack. I slept in shabby hostels – and yet I had one of the best times of my life.
I had so little and felt so happy. I lacked nothing and realized how little I need to be truly happy. I became more and more grateful for the simple things.
To this day, I am grateful every day for the water in my shower—that I can just turn on the tap and water comes out — and warm water at that.
I can throw toilet paper into the toilet. Yes — it’s gross when you can’t do that. But that’s not a given everywhere in the world. And by the way: you get used to it. 😉
I always have light; it doesn’t suddenly go out because the whole city has a power outage. I am healthy and have access to medical care.
These seemingly obvious things are not a given for many people in the world. Of course, I already knew that intellectually. But through these travels, I developed a deep sense of humility. It was only through my own experience that I truly understood and internalized that none of this can be taken for granted — and how much I already had.
You may be wondering why I’m telling you all this. Quite simply: because these experiences were a turning point for me — and because they showed me that gratitude is not something theoretical. It grows through experience, through feeling, through conscious observation. And you can practice this too – quite simply in your everyday life.
Of course, you don’t have to go backpacking to be more grateful – although I heartily recommend it to everyone because it really is a great experience. But keeping a gratitude journal is a good start. 😉
How to find your own path to gratitude
You may be wondering, “How do I even get started?” I can tell you: you don’t need any special prerequisites. You don’t need to be in the perfect mood, go on a big trip, or be in the midst of a life crisis. All you need is to be willing to look, observe your thoughts – and perhaps question them from time to time. So, let’s get started.
Keeping a gratitude journal
A gratitude journal is a personal diary in which you regularly record what you are grateful for. Often, three small things per day are enough. Maybe a nice moment, a friendly conversation, or simply the warm light in the morning. It is a personal archive of the good things in your life that you can revisit whenever you are feeling down.
If journaling is new to you, I can recommend the 6-Minute Diary. It is one of the best-known gratitude journals — and one that I kept myself for a while. It makes it easy to get started, especially if you find it difficult at first.
Set time: Find a time of day that suits you well—for example, in the morning after getting up or in the evening before going to sleep. It’s not important when you write—what’s important is that you do it regularly.
Be specific: It’s better to write, “I am grateful for coffee with my friend this morning” than just “friends.” The more specific, the more effective.
Be aware of beautiful moments: Write down what you experienced today that was beautiful – or what you are looking forward to. Anticipation is also a form of gratitude.
Add reflection: If you like, you can also include thoughts about challenges or things that are on your mind – over time, this will create a holistic picture of you and your path.
And if you can’t think of anything to write down, these questions might help:
- What touched my heart today – even if only briefly?
- How did I do something good for someone today?
- Was there a moment that made me smile – or could have made me smile if I had been more aware of it?
Change your perspective – see the richness in everyday life
Gratitude grows when we notice again what we often overlook.
Most of the time, we only realize what we can truly be grateful for when we lose it – or at least don’t have it for a while. That’s how it was for me when I was traveling: things I never questioned at home suddenly became little miracles. But you don’t have to lose anything to feel gratitude. Sometimes it’s enough to look consciously.
Ask yourself from time to time:
- What if it were suddenly gone?
- What would my day be like without hot water, without my bed, without electricity, without a message from a loved one?
These simple changes of perspective bring you back to the present – and allow you to recognize the things you take for granted as gifts again.
Deepening gratitude – and recognizing the good in yourself
Gratitude means not only perceiving the beauty in the outside world, but also within yourself. We often forget how important it is to look lovingly at our own strengths, progress, and small successes. These simple exercises can help you turn your gaze inward – and not exclude yourself from the circle of gratitude.
- Three positive qualities: Write down three things you like about yourself every day – no matter how big or small.
- Keep a list of successes: Record what you have achieved – from passing an exam to making a courageous little decision in everyday life.
- Use affirmations: Formulate positive, empowering sentences about yourself. Read them to yourself – aloud if you like.
- Share moments of gratitude: Talk to others about what is going well. Gratitude grows when you share it.
Your path to a more conscious life through gratitude
Keeping a gratitude journal is a simple but effective way to realign yourself in everyday life and develop a positive attitude toward life.
By regularly pausing and becoming aware of what you are grateful for, you not only promote your well-being, but also your personal development. Start your gratitude journal today – and discover the power of gratitude in your life.
True gratitude is a conscious decision: to look at life with open eyes and an open heart – especially in moments when that may not be easy. You can learn to change your perspective.
So choose to be more grateful and humble. But remember: it’s not about doing everything perfectly. It’s about setting out on the journey – with open eyes, an open heart, and the desire to see life more consciously. That’s where true gratitude begins.
All my love
Liv