The act of practicing gratitude is one of the easiest ways to instantly feel happier and more positive. There are many different ways to practice gratitude, and it’s important to find the ways that work best for you.

Even on our very worst days, there are always some things to appreciate if we look closely enough. Making gratitude a regular part of your routine is an important step in living a more positive lifestyle.

What is a gratitude activity?

A gratitude activity is any activity or task that encourages you to express gratitude. It could be something very simple, such as writing down a few things you are grateful for in your journal, or saying “thank you” to a complete stranger.

Be sure to check out our 25 day gratitude challenge if you need some guidance!

21 simple gratitude activities for adults to practice

1. Keep a gratitude journal

Journaling is one of my favorite ways of expressing my thoughts, doing brain dumps, and writing down what I am grateful for. It’s a simple way to focus on the positive in your life. There are many different types of journaling, and gratitude journaling is only one of them.

Of course, you can incorporate gratitude journaling into any type of journal. Each morning or evening, write down three to five things you are grateful for. It doesn’t matter when you journal. The important thing is to spend a few extra moments each day focusing on the positive.

Remember, the things you are grateful for can be small or large. You can express gratitude for pleasant weather on your day off, or you may be grateful for your good health. Use this time to really reflect and appreciate all the good in your life – it’s everywhere around you!

2. Thank someone who has done something nice for you

If someone does something kind for you, take the time to thank them, even if it’s a stranger. It could be a simple “thank you” text, or a much longer conversation about why you are grateful for what they did.

It’s important to express gratitude in ways that makes other people feel valued. Sometimes, people do nice things for others, and their only motive is to truly make someone happy or see them smile.

3. Smile more, even at strangers

Showing off a smile is one of the easiest ways to express gratitude. When you see a friendly face, smile at them. When you see a stranger, smile at them as well. It doesn’t matter who they are. Spreading joy is a very simple way to make the world a more positive and happy place.

Even if you’re having a bad day, try to force a smile. It’s amazing how the act of smiling can turn your day around.

4. Pay it forward

Have you ever heard of paying it forward? When someone does something nice for you, do something nice for someone else. It’s a really nice way to continue the cycle of gratitude.

Paying it forward is a unique way to show kindness to the world. When you do something nice for someone, even a stranger, it makes them feel good while also making you happy. If that isn’t a win-win then I don’t know what is.

This could be buying a stranger a coffee (maybe the car behind you in line at the drive-thru), or simply holding the door open for someone.

5. Spend time with your loved ones

One excellent way to feel grateful is to spend time with friends, family, or even pets. Surrounding yourself with loved ones can boost your mood and lift your spirits.

It’s so easy to take our loved ones for granted. Take the time to appreciate them and the time you can spend together – even if it’s not often. Take a walk with a co-worker at lunch, watch a movie with one of your family members, or cook a special dinner and invite people over “just because”.

6. Volunteer your time

Volunteering is a nice way to give back to the community and help others who are in need. You’re also doing something good for yourself, as volunteering can make you feel more positive and grateful.

It’s also a good way to meet new people and step outside of your comfort zone. Find an opportunity that interests you and dedicate some time getting involved. There are many opportunities available online if you’re not sure where to look.

7. Compliment someone

Compliments have a funny way of really making someone’s day. Today, take a moment to compliment a friend, a loved one, or even a stranger. When you make someone else feel good about themselves, you’ll feel good in return.

You can compliment someone on their outfit, their hair, or even a job well done. It’s a really easy way to make someone feel good.

8. Give someone a gift

When you give someone a gift, you are telling them how much you appreciate them or letting them know you are thinking about them. Gifts are also a nice way to make someone feel special. It doesn’t matter how big or small the gift is, as long as it comes from a place of love and gratitude.

Grab an extra coffee for your co-worker who always forgets, or wrap up a thoughtful book for a loved one that needs some motivation.

9. Write someone a letter

Writing someone a letter (or a nice email) is a simple way to express gratitude for a loved one. Tell someone why you appreciate them and the qualities you admire in them. It doesn’t have to be lengthy, as long as it comes from a positive place.

10. Make a list of things you’re grateful for

You don’t need a fancy journal to make a gratitude list. Grab a blank piece of paper or use the notes app on your cellphone. Make a list of all the things you are grateful for in life. When you really take the time to think about all of this good, it helps to put things into perspective.

Making a gratitude list is also an instant way to feel better. It’s also nice to keep this list in a safe place and revisit it later when you need a pick-me-up.

11. Make a donation

There are many organizations that accept donations, and contributing to them is a simple way to show kindness. If you have the funds, consider giving money to a charity or organization in need. It’s a nice way to give back to the world, and also show appreciation for the things you have.

You may also consider donating items to a shelter or animal rescue.

12. Eat a healthy and nourishing meal

Showing yourself some love is a simple way of saying thank you to your body. Show gratitude for all the good things your body does for you. Appreciate your good health by eating a healthy meal and giving your body what it deserves. It’s good for the body, and the soul!

13. Get some exercise

Similar to eating healthy, exercise is a simple way of taking care of your mind and body. It has many positive benefits on both your physical and mental wellbeing.

Even a small amount of exercise can make you feel a lot better during your day. A simple stretch, yoga routine, or a brisk walk is enough to say thank you to your body for all that it does.

14. Get enough sleep

When you don’t get adequate sleep, you are not giving your body the attention and care it deserves. It is important to spend enough time resting, so you can wake up feeling rejuvenated and tackle each day to the best of your ability.

So, make an effort to get enough sleep as often as you can. It’s important to say thank you to yourself sometimes, as well.

15. Take a break when you need it

Stop, take a break, and show some gratitude towards yourself. When you take a few moments to rest, you are giving your body what it needs (time to relax and recharge). Walk away from stress if you begin to feel overwhelmed.

Self-care is one of the first steps in showing ourselves gratitude. Keeping our stress levels under control and taking frequent breaks when needed is a simple way to do this.

16. Practice meditation

Hands down, one of the best gratitude activities for adults is practicing mediation. By practicing meditation, you are calming your body and mind while gaining valuable insights.

There are many ways to practice meditation, and the key is to find the best method for you and stick with it consistently. You don’t need to dedicate much time to meditation. A simple 5-minute routine in the morning is a good way to get started, and it won’t take much away from your day.

There are many free options available online, but I personally like the Waking Up app. You may find that meditation quickly becomes one of your favorite hobbies.

17. Connect with nature

Have you ever noticed how good you feel after spending some time in nature? It’s an excellent way to slow down, relax, and get in touch with the natural world.

Connecting with nature is almost a way of saying thank you to the world. Depending on your interests, there are many different ways you can connect. Some people enjoy hiking in the woods, while others may prefer to spend time at the beach or in their garden.

No matter what, make sure you take a few moments to appreciate all the beauty in the world. Even if it’s just a short walk on your lunch break.

18. Connect with other people

Relationships are incredibly important in our life. When you take time to connect with other people, you are opening your heart and soul to another person. We can do this in many different ways. Talking to a friend, joining a club, or just spending some time eating lunch with a friend can make a difference.

Building relationships and making connections is a lifelong journey. Even if you are shy, there are many ways to open these doors.

19. Practice forgiveness

It’s important to let go of resentment and anger. Freeing yourself from the past is a way of showing gratitude not only to yourself, but to all those you have forgiven. Be grateful for the lessons you have learned in life, no matter how difficult they may have been.

Forgiveness certainly isn’t easy, but it is worth the effort. Lighten up your cognitive load and forgive some people you may be holding grudges against.

20. Practice self-love

When you practice self-love, you are loving and accepting yourself as you are. It’s a challenging task and it takes a lifetime to master. But, practicing self-care is a way of saying thank you to yourself.

When people hear “self-love”, they often think it is a selfish act. However, this could not be farther from the truth. Putting your needs first and loving yourself is important. You can’t take care of other people until you take care of yourself.

These are just some of the many ways you can show your gratitude. No matter what you do, simply being grateful for your life is a good place to start.

Taking the time to reflect on all the good in your life helps to change your outlook and perspective for the better. If you need a boost of happiness to get started, these positivity blogs are a good place to start.

Gratitude is an important aspect of our lives. It bring us happiness and peace. It is a way of life, and the more grateful we are, the more happier and at peace our lives will be.