When we regularly pause to appreciate the good around us, something amazing happens. Our mood lifts, stress fades, and even our bodies start to feel healthier. Science shows that cultivating gratitude can improve mental well-being, boost relationships, and increase resilience against life’s challenges.

Let’s explore simple yet effective gratitude practices you can start today to create a happier, healthier version of yourself—no matter what your life looks like right now.

It is not joy that makes us grateful; it is gratitude that makes us joyful. — David Steindl-Rast

 

Some Effective Practices

1. Start and end your day with 3 things that you are grateful for

Before bed or after waking up, say or write down three things(big or small) that you are grateful for. It can be as simple as clean water, a smile, or a quiet moment.

2. Say ALHAMDULILLAH often—and mean it

Not just as a habit but with presence. Reflect on what you are saying ALHAMDULILLAH for—food, safety, family, friends, health, or even a tough lesson.

3. Turn complaints into duas or praise

Instead of saying “Why is this happening to me?”, say—ALHAMDULILLAH, this is a test, Ya ALLAH give me strength.

4. Thank people often

Gratitude to people is part of Gratitude to ALLAH. The Prophet Mohammad (ﷺ) said, “Whoever is not Grateful to people, is not Grateful to ALLAH”

So say “Thank you” with sincerity—whether it’s a family member, friend, or even a stranger.

5. Blessings are your responsibility

Using your blessings responsibly. If you are Grateful for your time, don’t waste it. If you are Grateful for your health, take care of yourself.

All these blessings are “Amanat” of ALLAH.

6. Grateful in hard times (yes, it’s possible)

Even in difficulties, Gratitude shifts perspective, like

• This hardship is teaching me patience.
• ALLAH knows what’s best for me.
• There is light after dark.

Prophet Mohammad (ﷺ) said, “Amazing is the affair of the believer… If he is granted ease, he is grateful, and if he is afflicted, he is patient.” (Muslim)”

 

A 7-Day Gratitude Challenge

Day 1 – Morning kickstart

Task:

Before you start your day, write down three things you’re grateful for. They can be small (your morning tea) or big (your family’s health).

Tip: Be specific and detailed—instead of “I’m grateful for my home,” write “I’m grateful for the sunlight that fills my living room every morning and so on…”

Day 2 – Gratitude letter

Task:

Write a heartfelt letter to someone you appreciate—a friend, teacher, parent, or colleague. Tell them exactly why they matter to you.

Bonus: If possible, deliver it in person or read it to them.

Day 3 – Savor the moment

Task:

Pick one moment today to slow down and fully enjoy it—your chai/coffee break, a walk, or even washing your hands. Notice the sights, sounds, and scents.

Why: Mindful moments deepen our ability to notice blessings.

Day 4 – Gratitude for challenges

Task:

Write down one past challenge you faced and list the lessons, strengths, or opportunities it gave you.

Example: Losing that job taught me resilience and led me to a better career path.

Day 5 – Acts of thanks

Task:

Say “thank you” to three different people today—and mean it. It could be the cashier, a coworker, or a family member. Make eye contact and smile.

Why: Expressing gratitude strengthens human connection.

Day 6 – Night reflection & salah shukr

Task:

Before sleeping, list the best three moments of your day, no matter how small, and pray 2 Rakahs of shukr.

Example: A stranger held the door for me, I laughed with my friend, I enjoyed a peaceful drive home.

Day 7 – Gratitude vision board

Task:

Create a visual board (physical or digital) with pictures, words, or quotes representing what you’re grateful for and what you hope to receive in life.

Why: It reminds you daily of your blessings and future goals.

Pro Tip: After the challenge, choose your favorite activity and turn it into a daily or weekly habit. Gratitude works best when it’s not a one-time exercise but part of your lifestyle.

 

💬 Ask Yourself This

If you kept a gratitude journal, what would be your first three entries “with detail”? 🤔

Pick a notebook, write it down.

– Stay happy, stay blessed