There was a time in my life when I couldn’t see much to be thankful for. I was overweight, unmotivated, and stuck in a haze of bad habits. Gratitude was the last thing on my mind.
But that’s exactly what changed everything.
Not overnight, of course. But when I started practicing simple, daily gratitude—writing down just one or two things I was thankful for—it shifted my perspective. And that shift? It helped me lose over 110 pounds, break free from binge eating and gaming, and live with purpose again.
If you’re feeling stuck, overwhelmed, or burned out, I’ve been there. Gratitude helped pull me out of that fog. Here's how it can change your life too.
1. Gratitude Improves Your Mood Instantly
Even on the worst days, there’s always something to be thankful for. A warm bed. A friend who checks in. The taste of hot coffee. When you recognize the good, no matter how small, your brain starts to notice more of it.
Try this: At the end of each day, write down three things you’re grateful for. They don’t have to be deep. Just honest. Like, “I didn’t skip breakfast,” or “The sunset was beautiful tonight.”
When I started doing this, I noticed my mood lift, even when the rest of my day felt like a mess. It reminded me that not everything was going wrong.
2. It Helps You Break Bad Habits
Gratitude might not sound like the obvious fix for unhealthy habits, but it works. When I struggled with late-night gaming, junk food binges, and laziness, I realized those habits came from a place of emptiness. I was filling a void.
Gratitude filled that void in a better way. It gave me peace. It reminded me of what really mattered.
Instead of just focusing on what I needed to change—like gaming less—I focused on what I already had and appreciated. That gratitude grounded me. It helped me say no to old habits and yes to better ones.
3. It Makes You More Resilient
Life hits hard sometimes.
Losing weight wasn’t a smooth journey. I had setbacks. I had weeks I gained instead of lost. Times I gave in to food cravings or skipped workouts. But when I stayed focused on what I was grateful for—my health, my mobility, God’s grace—I kept going.
Gratitude gives you perspective. It shows you the bigger picture. It reminds you that a bad day isn’t a bad life.
If you're going through something tough right now, take a moment and ask yourself, “What’s still good? What have I learned through this?” Those questions can anchor you.
4. Gratitude Builds Stronger Relationships
When you appreciate people more, they feel it.
I used to take a lot of my relationships for granted. Friends, family, even people who were trying to help me. I didn’t say thank you enough. I expected too much.
But when I started practicing gratitude intentionally, I noticed how showing appreciation made my relationships better. Simple thank-yous. Texting someone to say I’m thankful for them. Telling my wife how I admire her strength or patience.
People feel that. Gratitude softens hearts. It draws you closer together.
5. It Shifts Your Focus from What’s Missing to What’s Good
For a long time, I focused on what I didn’t have. I wasn’t lean enough. I wasn’t productive enough. I wasn’t where I thought I should be in life.
That mindset kept me in a loop of frustration. I was always chasing future success and missing present peace.
But when I started a gratitude journal, I saw what I did have—a loving God, a supportive community, another chance to get up and try again. That switch changed how I saw my situation.
Instead of focusing on the distance I had to go, I felt proud of how far I’d already come.
6. It Helps You Stay Consistent with Your Goals
Big goals take time. Whether you're trying to lose weight, quit smoking, or just stop hitting snooze every morning, progress can feel slow.
Gratitude helps you celebrate small wins.
For me, those small wins were the steps that led to big breakthroughs. Things like:
- “I stayed under my calorie goals today”
- “I didn’t binge when I got stressed”
- “I worked for 2 focused hours this morning”
Recognizing those wins with gratitude helped me stay motivated. I wasn’t just chasing some future version of myself. I was proud of who I was becoming every single day.
7. Gratitude Deepens Faith and Purpose
One of the most powerful changes gratitude brought into my life was a deeper connection with God.
When I stopped rushing through life and started thanking God daily—even for little things—it helped me slow down. It helped me see where He was working. Gratitude turned into prayer, and prayer turned into strength.
There were days I didn't feel strong enough to resist old habits. But when I prayed with thankfulness, I felt less alone. I remembered God had already done so much for me—and He wasn’t finished yet.
If you’re on a spiritual journey, try this: Start your prayer with thanks, not requests. See how it changes your heart.
Small Daily Practice, Big Long-Term Impact
Gratitude doesn’t need to be complicated.
Here are a few ways to build it into your day:
- Write down 3 things you’re thankful for each night.
- Say thank you out loud—often.
- Pause mid-day to reflect on something going well.
- Speak gratitude in your prayers.
- Text someone and tell them why you appreciate them.
You don’t need to be perfect. You just need to start.
Gratitude changes your mindset, which changes your habits, which changes your life. It’s not magic. But it works—if you stick with it.
One Last Thought
If you’re feeling stuck or waiting for life to get better before you feel thankful, flip that script. Gratitude might be what makes your life better.
What’s one small thing you’re thankful for right now?
Write it down. Or say it aloud. Or just breathe it in.
That’s the first step.
And from there, everything can change.
