Gratitude Practice
Updated 2026-08-08
INTRODUCTION
English translation pending.
CORE DEFINITION
A well-studied positive psychology intervention, associated with Robert Emmons and Michael McCullough. Gratitude practice means intentionally attending to and appreciating benefits received, through methods such as a gratitude journal, a letter of thanks, or guided reflection. Randomized studies report improved mood, better sleep, stronger relationships, and reduced depressive symptoms. It is described as a habit that can be strengthened by practice rather than a fixed disposition.
SCAFFOLDING EFFECT
Reduce cognitive load
- Counter negativity: use a daily list to balance attention that defaults toward problems and threats - Deepen bonds: express thanks to a specific person for a specific act rather than in general terms - Build the habit: keep the practice regular and concrete so it changes attention rather than being performed
Anchor fast decisions
Attention naturally favors threats, so benefits received go unregistered and their contribution to well-being is lost. Writing specific instances forces them into awareness and makes the sources of support visible. Expressing thanks also signals appreciation to others, which strengthens the relationship, and the strengthened relationship then supplies support that improves well-being further.
MINIMUM ACTION
In progress 0/1Practice this model in one real situation:
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Source support: Explicit
- en.wikipedia.orghttps://en.wikipedia.org/wiki/Gratitudeverified
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