By Anastasia Adaeze
Gratitude is not about pretending that everything is perfect. It is about acknowledging that, even here and now, there is something good, and I choose to see it. It does not erase the difficult experiences and emotions, but it creates space for joy, no matter how quiet that joy may be.
In today’s world, it’s easy to feel constantly behind. We are always reaching, always scrolling, always comparing. Our minds get caught up in what we lack: more money, more time, more clarity, more success. But what if the real transformation begins not with adding more, but with noticing what’s already there?
Some mornings, the world feels like it’s balancing on a pin—too loud, too fast, too much. You might even catch yourself wondering, if you have to stress so much, wondering if it’s worth it to worry about becoming a better person, better at your career, friendships, and family. The to-do list is long. And yet, tucked quietly inside the chaos, there’s a soft but steady truth: gratitude can make it all feel lighter.
It’s about anchoring yourself in the good, even when things aren’t going your way. And increasingly, research and real-life stories show that this simple, consistent act can radically improve your emotional, mental, and even physical well-being.
Ayo’s Story: A Practice Born in the Middle of Struggle
Let me tell you about Ayo, a 38-year-old graphics designer living in Lagos, Nigeria. He’s creative, thoughtful, and used to thrive under pressure—until he didn’t. After losing his job during a company downsizing, he fell into a period of intense self-doubt.
“It was more than unemployment,” he says. “It was like losing part of my identity. I’d wake up and just stare at the ceiling. My thoughts were heavy.
“I felt stuck,” he says. “Even when I was with friends, I wasn’t really there. My mind was just noise.”
Then one Sunday, after a long, quiet walk along Third Mainland Bridge, Ayo sat on a bench and pulled out his phone. He opened a blank note and wrote one sentence: I’m grateful the bridge didn’t collapse today. It was meant as a joke. But it made him smile.
The next day, he wrote another line: Grateful for Mama’s pepper soup. The day after that, Grateful for the friend who called. Other days it was: ‘Grateful for plantain that didn’t burn.’ It wasn’t grand. But it kept me grounded.
And it worked. “I was still broke,” Ayo laughs, “but I wasn’t broken anymore. Gratitude gave me perspective. It helped me realise that even in uncertainty, I was still connected, still breathing, still blessed.”
Ayo’s story isn’t an outlier. Over the past two decades, a growing body of research has confirmed what ancient wisdom has always taught: gratitude rewires the brain, so we feel more alive. Gratitude reduces stress hormones: Studies show that practising gratitude lowers cortisol levels—the body’s primary stress hormone—and activates the parasympathetic nervous system, which helps us calm down and relax.
It improves mental health: A 2021 study published in Frontiers in Psychology found that gratitude journaling significantly reduced symptoms of depression and anxiety, even in people going through traumatic life changes.
It boosts physical health: People who regularly practice gratitude report fewer headaches, stronger immunity, better sleep, and even reduced blood pressure.
It strengthens relationships: Couples who express appreciation for one another experience deeper satisfaction and longer-lasting bonds, according to research from the University of Georgia.
Neuroscience shows that gratitude stimulates the hypothalamus (the area that regulates stress) and boosts dopamine and serotonin levels. Over time, this can create new neural pathways that make it easier to recognise positive experiences and less likely to ruminate on the negative.
In simple terms: the more you practice gratitude, the more your brain learns to look for the good. It becomes a habit, not just an emotion.
How to Start: Practical Gratitude Habits That Fit Your Life
You don’t need a fancy journal or a quiet mountain retreat to start feeling the benefits of gratitude. You just need consistency, a few minutes a day, and a willingness to slow down and notice.
Here are 6 simple ways to make gratitude a part of your daily rhythm:
- One-line journaling: Each morning or night, write one thing you’re grateful for. It could be big (“My mum’s health improving”) or small (“Cool breeze through the window”). Over time, this creates a record of hope.
2. Gratitude alarms: Set a daily reminder on your phone labelled, “What’s good right now?” When it goes off, pause and mentally list 1-3 things you appreciate in that moment.
3. Gratitude walks: While walking to work, the bus stop, or even around your neighbourhood, intentionally notice five things you enjoy: a smell, a sound, a sight, a memory, a feeling.
4. Thank-you texts: Once a week, send a message to someone you’re thankful for—even if it’s just to say, “You crossed my mind today, and I’m grateful for you.”
5. End your day with reflection: As you lie down to sleep, ask: What went right today? Let that be your final thought instead of stress or worry.
6. Make it communal: In a family, romantic relationship, or friendship group, share one thing you’re grateful for at meals, during walks, or over video calls.
It is important to remember: Gratitude doesn’t mean ignoring pain or pretending things are okay when they aren’t. It’s not about silencing injustice, bypassing grief, or forcing a smile through burnout.
Gratitude says: Yes, this is hard—but look, this part is still beautiful. It holds space for both struggle and joy, which is why it’s so powerful.
In a fast-paced culture that pushes us to do more, buy more, and be more, gratitude brings us back to being. It reminds us that we are enough, that life is happening now, not just in some imagined future.
As Ayo puts it, “Gratitude helped me slow down. It didn’t fix all my problems—but it reminded me that I still had strength, had people, and had moments that made life worth living.”
So wherever you are, whatever you’re carrying, take a moment today. Breathe in. Look around. Find one thing to be thankful for. Because that small moment might just be the beginning of something big.
Quick Gratitude Boosts (Perfect for Busy Days)
On your commute: List 3 things you’re thankful you don’t have to do today.
During chores: Pair each task with a positive thought (e.g., “I’m thankful I have a home to sweep).
In a tough moment: Ask yourself, “What’s this teaching me?”
In conclusion
Right now, look up from your screen and notice one thing around you that makes life easier or more beautiful. One thing that you have done right today. Melody Beattie once wrote, “Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.”
Gratitude is a lifestyle.