The start of a new year doesn’t erase the weight of the past. We bring along all our experiences – the good, the bad and everything in between. But there is something undeniably hopeful about having turned the page to a new year – a chance to reflect and do things differently.
Why does gratitude matter?
Gratitude is a way to keep hopefulness alive all year long. Its rewards have recognised since at least the 13th century, when the Persian poet Rumi wrote, “Wear gratitude like a cloak, and it will feed every corner of your life.”
Gratitude is not about being annoyingly positive all the time. It’s about recognising the good – even when it’s hard to see – and using it as fuel for hope and resilience.
At its core, gratitude is about noticing the good things in your life and recognising that some of those good things come from outside of yourself. Psychologists view gratitude both as an emotion we feel in the moment and as a longer-term trait that shapes how we perceive and engage with the world.
And while gratitude sounds lovely in and of itself, it brings some big benefits too. Research shows that gratitude lights up the reward and social bonding centres in your brain. Repeated practice seems to rewire our brains to want to benefit others and improves our mental and physical health.
Where do I start?
If you’re wondering how to integrate gratitude into your life this year, here are a few practical steps:
- Reflect on Your Year: Think back on 2024. What made you smile? What taught you something new? Write three things down and share them with someone.
- Start a Gratitude Practice: Each day, jot down one thing you appreciate. These can be as little or big as you like! It could be sharing a meal with loved ones, a quiet walk on the beach, or any aspect of the stunning landscape that surrounds us here on the South Coast.
- Express Gratitude to Others: Send a text, write a note, or simply say “thank you” to someone who has supported you – a neighbour, a teacher, a co-worker, or even the barista who made your caffeine lifeline. Your gratitude may make the other person feel extra special if you are specific in your praise.
For example:
Non-specific: “Thanks for that!”
Specific: “Thanks for offering to hold my grocery bag while I chased down my toddler – your kindness eased some of the stress!”
Non-specific: “You’re so thoughtful.”
Specific: “It was so thoughtful of you to check in on me after that storm last week – it really meant a lot that you cared.”
What if life is really tough for me?
Life can feel overwhelming for so many reasons and my heart goes out to you. Sometimes seeing any good at all feels impossible and maybe also that it denies the pain you are feeling. As much as you are able, keep a "both/and" mindset rather than "either/or". That is, acknowledge the bad AND any tiny moments of good. Maybe it’s a warm cup of tea, a silly cat video, or a soft blanket to snuggle into. Gratitude doesn’t deny your hardships – it gently helps us see what's still good and to dare to hope. Hang in there.
I'm terrible at keeping journals. Is there a simpler way to practice gratitude?
Me too! I journal a handful of times a year despite my best intentions to do much more. Start small and find a practice that works for you. Spend any snatch of time you have to think of one thing you're thankful for – no need to write it down if that feels overwhelming. The important part is to make it a quick, low-pressure moment of reflection.
Where to go from here
Gratitude is courage in action – choosing to see beauty even when life is messy. This year, consider incorporating a gratitude practice into your daily habits and, best of all, share what you discover with those close to you and in our community. Start small and see how far you can go – gratitude is the kind of habit that makes every day a little brighter.
For a more in depth information on gratitude, see The Science of Gratitude report by the Greater Good Science Centre at UC Berkeley.
About the writer
Dr Esther Davis is a clinical psychologist with over a decade of experience in clinical, research, and leadership roles. She founded Esther Davis Psychology to provide mental health support for adolescents and adults, and consults with organisations to refine their services and foster positive team culture. When she’s not working, Esther is exploring the Illawarra’s beaches and bush trails with her husband, baby, and dog or sipping coffee from one of her many cat-themed mugs while reading a book.
