Ever notice how one negative comment can stick with you longer than a dozen positive ones? Or how it’s easier to think about how things could go wrong than how they could go right?

That’s our negativity bias in action, our natural tendency to focus on what’s wrong more than what’s right. This instinct helped us spot danger quickly, keeping us safe. But nowadays, it often just makes us anxious or stressed about things that aren’t life-threatening.

The good news? Research reveals that when you intentionally practice gratitude, you strengthen the neural pathways in your brain associated with positive thinking. This counteracts your brain's negativity bias and consequently helps you feel calmer and more content in your day-to-day.

Benefits of Practicing Gratitude

The research on the power of gratitude is extensive, and the benefits for your psychological and physical well-being are well-documented.

Studies show that practicing gratitude regularly can reduce cortisol levels and promote the regulation of the sympathetic nervous system, thereby easing anxiety. In fact, one study found that people who journaled about their gratitude before bedtime fell asleep faster and woke up feeling more refreshed.

Focusing on gratitude helps us change our perspective and outlook in life. It reminds us that even on tough days, there’s always something, or someone, to appreciate.

Now that you know why gratitude matters, let’s explore some simple and meaningful ways to incorporate it into your family's routine.

1. Gratitude Journaling

It’s no surprise that journaling is one of the most popular ways to practice gratitude. It’s simple, personal, and takes just a few minutes a day.

The notebook you use is totally up to you. It could be lined, blank, or colorful. What matters most is that it becomes your dedicated gratitude journal.

To make this habit stick, plan when you’ll write. The best time is usually before bed. Keep your journal on your nightstand, and spend five minutes writing down one to three things you’re grateful for.

You can make this a family tradition. Take turns adding entries to a shared gratitude journal before bed; it’s a great activity for bonding.

2. Express Gratitude At Least Once a Day

Journaling isn’t for everyone, but please don’t let that stop you from practising gratitude. You can still build the habit by expressing gratitude out loud during your day.

This works beautifully as a family tradition. It can be simple and spontaneous, like saying, “Thank you for tidying your room, it looks great!” or “I’m so grateful we’re all together for dinner tonight.”

Some days it will feel harder to find something to appreciate, and that’s exactly when the practice matters most. You can make it more intentional by going around the dinner table, having everyone share one thing they’re grateful for. Think of it as a little bit of Thanksgiving every day.

3. Cultivate a Growth Mindset

It’s easy to feel grateful for what’s going well. However, a growth mindset reminds us that challenges and setbacks are also strong opportunities for growth.

If you already practice gratitude regularly, try shifting your focus: be thankful for the moments that pushed you, tested you, and helped you overcome difficulties. Reflect on how those moments shaped you into who you are today.

Embracing gratitude through a growth mindset is one of the best ways to counteract our natural negativity bias.

Final Thoughts

Gratitude isn’t just for holidays; it’s a skill that rewires the brain for calm, positivity, and connection. The more we practice it, the easier it becomes to spot the good, even on tough days.

Start small. Write down three things before bed, or share one moment of gratitude at dinner. If you're up for a challenge, reflect on those moments in life that tested you and how you overcame them.

Those simple moments of daily gratitude add up, shaping a more optimistic mindset for your child and your whole family.

Sources

Fox, G. R., Kaplan, J., Damasio, H. & Damasio, A. (2015). Neural correlates of gratitude. Frontiers in Psychology, 6, 1491. https://doi.org/10.3389/fpsyg.2015.01491

Ito TA, Larsen JT, Smith NK, Cacioppo JT. Negative information weighs more heavily on the brain: the negativity bias in evaluative categorizations. J Pers Soc Psychol. 1998 Oct;75(4):887-900. doi: 10.1037//0022-3514.75.4.887

Kyeong, S., Kim, J., Kim, D. et al. Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling. Sci Rep 7, 5058 (2017). https://doi.org/10.1038/s41598-017-05520-9

Wong, Y. J., Owen, J., Gabana, N. T., Brown, J. W., McInnis, S., Toth, P., & Gilman, L. (2016). Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy Research, 28(2), 192–202. https://doi.org/10.1080/10503307.2016.1169332

Zahn, R., Moll, J., Iyengar, V., Huey, E., Tierney, M., Krueger, F. & Grafman, J. (2009). Social conceptual impairments in frontotemporal lobar degeneration with right anterior temporal hypometabolism. Brain, 132(3), 604–616. https://doi.org/10.1093/brain/awn343