Research findings are pretty clear about how feelings of gratitude and thankfulness affect us. A variety of benefits have been found to occur when we focus on those things for which we are grateful. Some of these benefits include better sleep quality, increased feelings of happiness, increased physical and psychological health, improved self-esteem, more hope for the future, stress relief, improvements in friendships and other relationships, reduced blood pressure, help with recovery from substance misuse and even work-related benefits.

With all of these benefits, why don’t we all take time to practice gratitude every day? Well, life gets busy, difficult things happen that use up our energy and focus, and sometimes we just forget. However, this is a great practice to begin now and continue all year, not just during the month of November. Practicing daily gratitude, such as with a gratitude journal, can increase mental, emotional and physical health.

So, how can we better focus on gratitude, even when we are going through tough times? One easy way is to think of five things we are grateful for first thing every morning and again right before going to bed at night. Many people write in a gratitude journal, adding to it every day, focusing on the positive events that happened that day. These journals are great because we can also go back and read about past blessings when we need a little pick-me-up. They can also serve as a personal history.

Writing thank-you notes is a great way to think about what we are grateful for as well as thanking others for their kindnesses. These kindnesses don’t have to be major favors that take a lot of time. They could be simple. A note might read, “Thank you for always saying hello to me at work” or “Thank you for always making me laugh.” The simple act of writing the note can be uplifting.

While meditating, doing yoga or even sitting at a red light, we can think about or even count our blessings or the good things that have happened in our lives. Some experts say that this quiet, grateful thinking can calm us down and make us feel more at peace.

Sharing on social media about things for which we are thankful can spread the important message to others. Sometimes these posts can seem boastful, but looking past that to see the positivity that the writer is sharing can brighten our mood.

Use a gratitude jar or box. Tell family members to write something that they are grateful for on a piece of paper each day and drop it in the jar. These will be fun to read in the future and especially on days that are difficult.

Walking or going for a drive can be therapeutic. Make a conscious effort to look around while walking or driving and spotting things for which you are thankful. This gratitude walk or gratitude drive can be a daily practice.

Whatever we choose to do, this is the perfect time to begin practicing gratitude more.