Week 6: Gratitude
Gratitude is both the emotion and the feeling of appreciation for the things you have in your life. While it often follows a positive event, it is also a practice that significantly benefits your overall well-being. By deliberately cultivating gratitude, you can increase your daily happiness and improve both your physiological and psychological health.
The Benefits of Gratitude
Research has found that gratitude as a practice has many benefits that include:
- Be happier
- Lower depression risks
- Higher life satisfcation
- Have more energy
- Be more resilience
- Have stronger relationships
- Boost motivation and performance
- More focus in learning and a deeper appreciation for the purpose of learning
- Improved sleep quality
More support for practicing gratitude:
Gratitude enhances health, brings happiness - and may even lengthen lives - Harvard Health
The Scientific Benefits of Cultivating and Expressing Gratitude | HPRC
Start a Gratitude Log in 60 Seconds
A gratitude log doesn’t have to be a long-form journal entry. To make it a habit that actually sticks, keep it fast and frictionless.
-
Pick Your Platform: Choose the path of least resistance—a dedicated folder in your Notes app or a specific corner of your daily planner.
-
Habit Stack: Tie your log to something you already do, like waiting for your morning coffee or plugging in your phone at night.
-
The "Rule of Three": Every day, jot down one person who made things easier, one small win (like finishing a tough reading), and one ordinary joy (like a great playlist).
-
Get Specific: Vague is boring. Instead of "good food," try "the perfect bagel at the union." Specificity is what actually rewires your brain.
-
Consistency > Perfection: If you miss a day, don't sweat it or try to "catch up." Just pick it back up today.
The Bottom Line: It’s not about writing a masterpiece; it’s about taking sixty seconds to notice what's working in your life.
7-Day Student Gratitude Challenge
Monday: The Campus "Hidden Gem"
Identify one spot on campus that you genuinely enjoy but often take for granted. It could be a quiet corner of the library, a specific tree on the quad, or even a reliable coffee shop.
-
The Action: Spend five minutes in this space without your phone. Acknowledge why you’re glad it’s there.
Tuesday: The Support Network
Think of someone at school who makes your life a little easier. This could be a peer, a teaching assistant, or a staff member.
-
The Action: Send a quick, two-sentence text, note, or email telling them you appreciate their help or energy.
Wednesday: The "Small Win" Log
Mid-week often feels like a grind. Shift the narrative by focusing on progress rather than the "to-do" list.
-
The Action: Write down three things that went well today—no matter how small. Examples: Finally understood a concept in class, got a good parking spot, or had a great lunch.
Thursday: Digital Positivity
Social media can often feel like a comparison trap. Use it intentionally today to spread a bit of good.
-
The Action: Leave a genuine, supportive comment on a friend’s post or share a photo of something that made you smile today (a sunset, a pet, or a funny sign).
Friday: Body & Breath
College life is physically demanding—long walks across campus, late nights, and heavy backpacks.
-
The Action: Take 60 seconds between classes to simply breathe. Mentally thank your body for its resilience and for getting you through a long week.
Saturday: Local Appreciation
Step outside the "campus bubble."
-
The Action: Visit a local park, a neighborhood market, or a community space. Even take walk directly off campus. Notice one thing about the surrounding city or environment that you are thankful to have access to while you're a student here.
Sunday: The "Future Self" Reflection
Look back at the week and think about your growth.
-
The Action: Identify one challenge you faced this week and find one thing you learned from it. Gratitude isn't just for the easy things; it's also for the lessons that help you grow.
Pro-Tip for Implementation: > Keep a "Gratitude Thread" in your notes app or a designated group chat. Sharing these moments out loud makes the habits stick much faster than doing them in isolation.
Join us in person!
Catch us at the Ohio Union in the Great Hall this Wednesday from 11 AM-3 PM to practice some gratitute! Stop by our in-person tabling event to chat about what you have been gratful for this semester, week, or today and grab some goodies as we are greatful for you too!
See you soon!
Huge thanks to everyone who took a moment to pause and reset with our Mindfulness Minutes series this semester. It was inspiring to see you prioritize your well-being amidst the busy term, and we hope these small habits continue to serve you well. This series will continue in the fall so we look forward to growing more with you in the next semester! Keep taking those moments for yourself as you head into finals—you’ve got this!