Week 3 of the “Come On, Get Happy!” Series

Gratitude gets a lot of buzz these days. And if I’m honest, there was a time I thought it sounded like fluff. Be thankful. Look on the bright side. It felt like one more thing I was supposed to do, especially when things were falling apart.

But here’s what I’ve learned—and what the science backs up: gratitude isn’t about denying hard things or pretending everything’s okay. It’s about noticing what is okay, even in the middle of chaos.

Dr. Robert Emmons, one of the leading researchers on gratitude, says it’s a “felt sense of wonder, thankfulness, and appreciation for life.” And when we actually feel that appreciation—not just jot it down on a checklist—we tap into something powerful. Research shows it boosts our mood, strengthens our immune system, and even helps us sleep better.

Let’s break this down a bit. Because when you understand how gratitude works, you can start using it in ways that feel real—not forced.

1. Gratitude helps your brain find the good—on purpose.

Your brain is wired to scan for problems. It’s a survival thing. But that also means it easily overlooks what’s working. Gratitude flips the script. When you pause to recognize something good—big or small—you’re literally rewiring your brain to notice more of the good stuff.

I’m not making that up. Studies show that focusing on what we appreciate triggers dopamine and serotonin, those “feel-good” chemicals. And over time, with regular practice, our brains get better at finding what’s right instead of what’s wrong.

It’s not about writing a gratitude list to impress someone on social media. It’s about noticing that your coffee’s just the right temperature. That a friend texted you out of the blue. That your body got you through another day.

That stuff counts.

2. Gratitude improves your mental health—and your physical health too.

You might already know this, but it’s worth repeating: people who regularly practice gratitude report lower levels of anxiety and depression. They sleep better, have more energy, and even visit the doctor less. That’s not just a nice idea—it’s backed by two decades of studies, including one from UC Davis that showed participants who kept a weekly gratitude journal reported 25% more happiness than those who didn’t.

Even more surprising? Gratitude can improve heart health. One study found that patients recovering from heart attacks who practiced gratitude had lower inflammation and better recovery outcomes. It’s not magic—it’s mindset. And the effects are real.

3. Gratitude builds better relationships—and more joy.

Gratitude helps us show up differently in our relationships. When you notice and express appreciation, it shifts the tone. You become more patient. More open. More connected.

Think about the last time someone genuinely thanked you—not in a transactional way, but in a heartfelt one. How did that feel?

Now flip that. Who in your life could use a thank-you? A moment of acknowledgment? Practicing gratitude in relationships isn’t just polite—it’s transformative.

Even at work, teams that practice gratitude report more collaboration and better performance. Whether you’re leading a group or just trying to survive a Zoom call, appreciation changes the atmosphere.

Getting Started

You don’t need a fancy journal. Just start small. Write down—or speak out loud—three specific things you’re grateful for. And here’s the key: be specific. Instead of “I’m grateful for my family,” try “I’m grateful my sister sent me a ridiculous meme today that made me laugh out loud.”

Feel it. Sit with it. Let it land.

And if you’re following along in the Come On, Get Happy! workbook, this week’s module is designed to help you build a gratitude practice that sticks. No toxic positivity, no pressure to “be grateful” when life feels like a lot. Just gentle prompts and exercises to help you anchor in what’s already here.

This is Week 3. And next week, we’re bringing it all together with something I like to call “realistic happiness”—the kind that lasts, because it’s built on presence, connection, and perspective.

But for now? Let’s start by noticing what’s already good.

📝 Write down (or say out loud) 3 things you’re thankful for.

📥 Download Week 3 of the workbook if you haven’t already.

💬 And let me know—what are you noticing differently this week?