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The One Day Practice That Creates More Gratitude

In some form or fashion, we have expressed gratitude through simple acts like saying thank you or more significant.

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In some form or fashion, we have expressed gratitude through simple acts like saying thank you or more significant actions like buying a gift.

Most of us are familiar with gratitude and its benefits to our quality of life, such as increased health, overall happiness, and reduction in negativity.

One of the best ways is to do a day of gratitude.

I started this practice a couple of years ago and aim to do it once every quarter.

The day of gratitude has altered my perspective on life in many ways. One of them is what I call the silver lining of gratitude.

When I want to scream in frustration, I now look for what I can be grateful for.

I do this to combat any emotional reaction, and in turn, this helps reduce any stress or pressure at the moment and helps me focus more on being present.

What is a Day of Gratitude?

A day of gratitude is a 24-hour intention to cultivate more gratitude in your life.

The day consists of focusing on three areas:

  • Appreciation
  • Intention
  • Action


The first area is appreciation. Appreciation is a form of gratitude that recognizes perceived value for something or someone.

An example is when your significant other brings you lunch while working. You appreciate the meal. You value food because you are hungry. You appreciate that your significant other brought it to you.


The second area of the day of gratitude is intention. This is the why behind gratitude. To strengthen your gratitude comes from knowing the why. It’s one thing to say thank you; it’s another to understand why. When you connect the why to gratitude, you will increase your awareness of gratitude.


The third area is action. Taking action with gratitude is the act of being appreciative and recognizing gratitude. It can be journaling the moments of gratitude you have throughout the day. It can be going for a walk and appreciating the environment around you. Choose an action that will help you notice, recognize and be aware of the moments throughout the day.

My Day of Gratitude

This is my guideline for a day of gratitude

  • No gossip, bad-mouthing, or negativity allowed
  • Each meeting, text, phone call, or form of communication must start with a thought of gratitude for the person I was engaging with.
  • Every 60 minutes, I would pause and say thank you for what I was doing at the moment.

The first half of the day for me was challenging. I found myself being reactive to emails or messages, and pulling myself out of my emotions was difficult.

I also found myself resistant to saying thank you on the hour. My first hourly moment of thank you was sitting drinking coffee outside. I felt like I needed a significant moment in my day to be thankful for, and this is when I found something quite profound.

Most of us struggle with gratitude because we live our life on expectations. Gratitude is the removal of our expectations.

The second half of the day was a smooth ride. I found more appreciation for the food I was eating and the ability to get up and go for a walk and get some fresh air. I loved that I could buy another round of coffee in the afternoon and write an article for a publication from the money I received.

I felt the melting away of the daily stress by shifting my awareness to what I have instead of what I should have.

How to Create a Day of Gratitude Practice

To start a day of gratitude, here is an outline you can use to help set up your day.

  • Create a non-negotiable that will be your guide for all actions
  • Create a micro-commitment before you communicate
  • Create blocks of time where you can give gratitude

You can use my guideline above and copy it for your day of gratitude. You can also use it to create your framework. The day of gratitude is not a standardized procedure. There is no right or wrong way to do this gratitude practice.

It is all about being appreciative of the moment.