When you’re in a difficult season, it’s easy to become consumed by all the negatives around you: what’s going wrong, what you wish you had, or what could be better. While it’s a natural response to seasons of struggle, this pattern of thinking can leave a deeper impact than you realize.
The things we focus on most actually shape our thought patterns long-term. If we’re constantly focusing on what’s wrong, our brains will get better at finding it. In other words, we have a tendency to notice and remember things that reinforce our existing perspective. Psychologists call this confirmation bias.
That means if we only focus on the negative, we wind up training our brains to expect more of it. But the opposite is also true – when we make a habit of gratitude, we start to see the reasons to find joy and thankfulness in life.
The Bible encourages us to practice gratitude – to “be thankful in all circumstances” (1 Thessalonians 5:16-18) – but how do we actually live that out?
Practicing gratitude starts with your perspective
There’s a difference between gratitude and toxic positivity. Toxic positivity is saying “it’s fine, everything is fine!” when life is actually crashing down around you – ignoring the hardship you’re facing and denying yourself the opportunity to process the difficult emotions you’re experiencing.
Gratitude doesn’t mean pretending everything is perfect. It means seeing God’s presence in every situation, good or bad, and actively looking for things to be grateful for no matter what’s happening in your life.
Paul, one of the early followers of Jesus, knew this firsthand. In Philippians 4:11-13, he wrote about learning to be content no matter his circumstances. Whether he had plenty or was in need, Paul's unwavering trust in God kept him going. Paul was suffering, but he still chose to look for things to thank God for. That’s gratitude.
When we focus on what we still have instead of what we're missing, our outlook begins to shift. We start to see God’s faithfulness, even in the middle of challenges. And like strengthening a muscle, the more we practice gratitude, the better we get at finding reasons to be grateful!
How to practice gratitude
If you’re ready to grow your gratitude muscle, here are some steps you can take today:
1. Keep a gratitude journal
Journaling is surprisingly powerful. A common practice in mental health counseling is keeping a gratitude journal. Think back on your day and write down three things you’re thankful for. They can be as big as a promotion at work or an answered prayer, or as small as your coffee tasting extra good or seeing the sunshine outside.
Gratitude journals help us in two ways. One, they train us to look for God’s goodness in our daily lives. And two, writing it all down gives us something to look back on. After getting in the habit of writing in a gratitude journal, you’ll have pages and pages of data to remind you of all the reasons you have to be grateful in life.
“Let all that I am praise the Lord; may I never forget the good things he does for me.” Psalm 103:2
2. Start your prayers with a “thank-you”
There’s a quote that says, “What if you woke up tomorrow with only the things you thanked God for yesterday?” It reveals the uncomfortable truth that, for a lot of us, our prayers tend to center around what we want God to do, rather than thanking him for what he’s done.
Next time you pray, before asking God for anything, take a moment to thank him for what he’s already done. This shifts your focus from what need in the moment to what God’s already provided for you. Ultimately, this will help you get better at recognizing answered prayers in your life.
3. Let others know you appreciate them
Remember confirmation bias? It doesn’t just affect how we see the world, but how we see the people in our lives, too. If you’re quick to complain that your kids never listen, guess what you’ll start noticing more and more? Your kids not listening. If you complain that nobody ever listens to your ideas at work, you’ll start noticing every single time it feels like your ideas were rejected.
Injecting more gratitude in your relationships can save these valuable connections. Even something as simple as saying “thank you” more can remind you of the ways the people in your life make a positive difference and help you stop fixating on the ways they fall short.
4. Turn complaints into gratitude
Complaining is a tough habit to break, but not impossible! Next time you catch yourself complaining, pause and look for something positive in the situation. Think of it like a metaphorical spray bottle – you're training yourself to have gratitude, even in situations that are less than ideal.
What happens when we have gratitude?
Gratitude changes us from the inside out. When you train yourself to look for reasons to be grateful, here’s the kind of change you can expect to see in your life:
- It strengthens your faith by reminding you of the ways God’s provided for you in the past.
- It reduces stress and increases joy by shifting your focus onto what’s still good in your life.
- It deepens relationships by making you more appreciative others.
Gratitude is a daily choice
The more you practice gratitude, the more you'll recognize God’s goodness in every part of your life. It’s not always easy, but it’s always worth it.
So here’s a challenge: What’s one thing you can thank God for today?
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Gratitude requires conscious, daily action. Why not combine it with a daily Bible reading habit? Check out this Bible Reading Plan that will help you cultivate gratitude through the lens of Scripture each day.
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