This week, we’re celebrating World Gratitude Day, a reminder to take a pause, reflect on the many things we can be thankful for, and appreciate all the goodness in our lives - big or small.

Gratitude is an emotion that often gets lost in the rush of daily life. We’re constantly on the go, worrying about what’s next, checking off to-do lists, and sometimes forgetting to stop and smell the roses. But practicing gratitude is like hitting the reset button for our minds. It shifts our focus from what we lack to what we already have, and that can make a world of difference in our overall wellbeing.

Not only is gratitude proven to increase happiness, but it also improves relationships, reduces stress, and helps us cope with life’s challenges. The best part? It’s easy! Gratitude isn’t about being relentlessly positive, it’s about acknowledging and appreciating the good, even when things aren’t perfect.

Whether it’s recognising a small act of kindness, basking in a sunset, or just being thankful for a good cup of tea, gratitude has a way of brightening our day. So, to honour World Gratitude Day, we’ve listed 101 things we can all be thankful for!

The Science Behind Gratitude

Before we jump into the list, let’s take a quick look at why gratitude is so powerful.

Studies have shown that expressing gratitude activates areas of the brain associated with pleasure, social bonding, and stress relief. It’s been proven that people who regularly practise gratitude are happier, healthier, and more resilient to adversity.

Gratitude has also been linked to improved sleep, increased energy levels, and even a stronger immune system.

What’s more, gratitude isn’t just about the grand gestures, it’s often found in the little things that bring us joy. Practising gratitude can be as simple as acknowledging a moment of peace, savouring a delicious meal, or being thankful for the people who make our lives better. When we actively seek out things to be grateful for, we train our brains to notice the positive, which can shift our entire perspective.

101 Things We Can Be Thankful For

Whether you’re having a fantastic day or things feel a bit off, there’s always something to be thankful for. Here’s a list of 101 things we can appreciate.

1. Waking up to a new day
2. A cozy bed to sleep in
3. Freshly brewed coffee
4. The warmth of sunshine on your face
5. Friendly neighbours
6. Indoor plumbing (let’s be real, it’s amazing)
7. Chocolate (any form, any time)
8. Laughter with friends (note, we said “with” not “at”)
9. A hot shower after a long day
10. Wi-Fi (how did we survive without it?)
11. Your favourite book that you’ve read a hundred times
12. Ice cream on a hot summer day
13. Your pets who greet you like you’re the best thing in the world (because you are!)
14. Fuzzy socks on a cold morning
15. Good health (or the health you do have)
16. A song that brings back happy memories
17. The smell of freshly baked bread
18. Watching the sunset
19. Hugs from loved ones
20. A full pantry
21. The sound of rain on the roof when you’re cosy indoors
22. Being able to say “I love you” to someone who means the world to you
23. The internet’s endless supply of cute animal videos
24. Friends who listen without judgement
25. Clean drinking water
26. A well-cooked meal
27. Discovering money in an old coat pocket
28. Road trips with your favourite people
29. Warm, sunny beaches
30. The excitement of planning a vacation
31. A roof over your head
32. Bubble baths with tons of bubbles
33. The feeling after finishing a good workout
34. Hot cocoa on a cold night
35. Beautiful flowers blooming in the garden
36. Reconnecting with an old friend
37. Your favourite TV show’s new season
38. Fresh, crisp bedsheets
39. A good night’s sleep
40. Watching kids play with pure joy
41. Cosy blankets on the couch
42. The smell of fresh-cut grass
43. That first bite of your favourite food
44. The ability to learn something new every day
45. Movie nights with popcorn
46. The joy of discovering a new hobby
47. Uninterrupted “me” time
48. Weekend lie-ins
49. Moments of silence and peace
50. A handwritten letter or card
51. The beauty of nature in all its forms
52. Taking time for yourself without feeling guilty
53. Singing along to your favourite song in the car
54. Random acts of kindness from strangers
55. Fresh fruit in the summer
56. The support of friends and family during tough times
57. The excitement of receiving a package in the mail
58. Beautiful artwork that makes you feel something
59. Watching the stars on a clear night
60. Finding something you thought you’d lost forever
61. Pets snuggling up beside you
62. The first sip of your favourite drink
63. Having a job that you enjoy (or at least happily tolerate)
64. The relief of crossing things off your to-do list
65. Long walks in the park
66. Someone holding the door open for you
67. A phone call from someone who cares
68. Trying something new and loving it
69. The smell of a bookstore or library
70. Free time to do whatever you want
71. Board games with family and friends
72. The magic of a snow day
73. The satisfaction of a clean house (even if it only lasts an hour)
74. That moment of clarity after a confusing situation
75. Compliments from others
76. Memories that make you smile out of nowhere
77. New beginnings and fresh starts
78. Warm sweaters on chilly days
79. The excitement of completing a challenging project
80. Indoor plants that brighten up your home
81. A good hair day
82. Helping someone out and seeing their gratitude
83. The calm after a storm
84. Finding a comfortable pair of shoes
85. Discovering a new restaurant or café
86. Celebrating birthdays, holidays, and milestones
87. Freshly brewed tea
88. The smell of the ocean
89. The satisfaction of fixing something broken
90. Sharing stories and laughter with friends
91. Free samples at the grocery store (and going round for seconds)
92. Freshly made pancakes or waffles
93. The unconditional love of family
94. Cosying up with a good book on a rainy day
95. The freedom to express yourself
96. Warm hugs from people who care about you
97. Opportunities to grow and improve yourself
98. The magic of a perfect cup of tea
99. The joy of giving and receiving gifts
100. Gratitude for the journey you’re on, no matter how bumpy it may be
101. The ability and clarity to reflect and practice gratitude daily!

How to Cultivate Gratitude Every Day

Now that we’ve got 101 reasons to be thankful, the next step is to incorporate gratitude into our daily lives. Here are a few simple ways to practise gratitude regularly:

1. Gratitude Journal: Start or end your day by writing down three things you’re thankful for. It’s a simple habit that can have a profound impact on your mindset.
2. Say “Thank You” Often: Don’t underestimate the power of these two little words. Make it a point to thank the people around you, whether it’s a family member, friend, or even the person who holds the door open for you.
3. Mindful Reflection: Take a few minutes each day to reflect on the things that brought you joy. Whether it’s during your commute, before bed, or while sipping your morning coffee, taking time to appreciate the good things helps keep a positive perspective.
4. Give Back: Acts of kindness, whether big or small, often lead to feelings of gratitude. Volunteering, helping out a neighbour, or simply sending a kind message to a friend can foster a sense of thankfulness.

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