In just a few days, families and friends across the United States will gather for meals of turkey, mashed potatoes, and stuffing. Often, as the meal is wrapping up, you’ll hear guests ask each other what they’re thankful for.

Studies have found that being grateful can improve sleep and heart health, and may have a direct correlation to an overall sense of well-being. Furthermore, scientists found an association between gratitude and lower levels of depression. And if that isn’t enough, there are also countless books and articles on how gratitude has changed people’s lives. In light of these studies, there’s little doubt gratitude must have a positive effect on our mental and physical well-being.

We often only express gratitude around the holidays or when something really wonderful happens to us — but what about the rest of the year?

As we near the holiday season, here are some ways to practice gratitude in your everyday life.

1. Keep a Gratitude Journal

Start by writing down just 1-2 things you’re grateful for every day for thirty days. It may prove to be a challenge at first, but it will also push you to recognize the little blessings in your life. And who knows, maybe you’ll continue the gratitude journaling for another month, or two, or 12. There are numerous apps you can use to record what you’re thankful for, or there’s always good old-fashioned pen and paper.

2. Talk or Write to Others

Express your gratitude to those special people in your life. Not only will you be reminded of who is important and dear to you, but you’ll also almost certainly make your loved one’s day. You can express your gratitude in person, over the phone, in a text, or even through a handwritten note (who doesn’t love a surprise handwritten note?). Practicing gratitude daily can not only benefit your mental and physical health but will also encourage others. Here are some note-writing ideas to help get you started.

3. Use Gratitude Reminders

Leave reminders of what you’re grateful for around your home or office. You could use sticky notes, printed graphics, or photos. You could also hang up items that remind you to be grateful — including quotes and notes to yourself. Seeing these will remind you of the blessings you have in your life and help you think about what you’re grateful for.

It can be so easy to focus on the negative rather than the positive. Practicing gratitude can flip that mindset around as you learn to think of the blessings, rather than the problems in your life. While we often only think of giving thanks around Thanksgiving, gratitude can and should be practiced year-round. After all, as mentioned before, it can have amazing effects on our physical and mental health. And by practicing the exercises above, you’ll be well on your way to a more positive mindset.

Happy Thanksgiving!

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