Morning Gratitude: Your Holistic Wellness Boost

Expressing gratitude is a powerful practice that has been recognized for centuries. It involves acknowledging and appreciating the positive aspects of our lives, no matter how small they may be. By incorporating this practice into our morning routine, we can set a positive tone for the day ahead and cultivate a mindset of gratitude.

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In our fast-paced and hectic lives, it is easy to overlook the simple act of expressing gratitude. However, recent studies have shown that giving gratitude in the morning before getting out of bed can have a profound impact on our overall well-being. Imagine waking up to the soft rays of sunlight filtering through your window, taking a moment to reflect on the blessings in your life before the chaos of the day begins. This short article will explore how this seemingly small habit can lead to a longer and healthier lifestyle. One that puts a little extra ✨glimmer✨ into your day-to-day.

1. Improved Mental Health:

Starting the day with gratitude can have a significant impact on our mental well-being. Research has shown that expressing gratitude can reduce symptoms of depression and anxiety. By focusing on the positive aspects of our lives, we shift our attention away from negative thoughts and emotions. This can lead to a more optimistic outlook and a greater sense of overall happiness.

For example, a study conducted by Emmons and McCullough (2003) found that participants who practiced gratitude daily reported higher levels of positive emotions and greater life satisfaction. By simply taking a few moments each morning to reflect on what we are grateful for, we can enhance our mental health and well-being.

2. Strengthened Relationships:

Expressing gratitude not only benefits our own well-being but also strengthens our relationships with others. When we express gratitude towards someone, it fosters a sense of connection and appreciation. This, in turn, can lead to improved relationships and a greater support system.

For instance, a study published in the Journal of Personality and Social Psychology (Algoe et al., 2008) found that expressing gratitude towards a romantic partner led to increased relationship satisfaction and a greater likelihood of the partner engaging in positive behaviors. By starting our day with gratitude, we can cultivate a positive and appreciative mindset that extends to our interactions with others.

3. Enhanced Physical Health:

Believe it or not, expressing gratitude in the morning can also have a positive impact on our physical health. Research has shown that gratitude is associated with better sleep quality, reduced stress levels, and improved cardiovascular health.

For example, a study published in the Journal of Psychosomatic Research (Wood et al., 2010) found that individuals who expressed gratitude before bed experienced better sleep quality and duration. This, in turn, can lead to improved overall health and a reduced risk of chronic conditions such as heart disease.

3 Easy Ways to Practice Gratitude Without Getting Out of Bed:

  1. Morning Gratitude Reflection: Before even getting out of bed, take a few moments to reflect on three things you are grateful for. It could be the warmth of your blankets, the comfort of your bed, or the anticipation of a new day. Simply acknowledging these blessings can set a positive tone for the rest of your day.
  2. Gratitude Affirmations: While still lying in bed, practice gratitude affirmations by silently or aloud expressing thanks for the opportunities, people, or experiences in your life. Repeat affirmations such as “I am grateful for the love and support in my life” or “I am thankful for the chance to start anew each day.” These affirmations can help cultivate a mindset of gratitude from the moment you wake up.
  3. Gratitude Journaling: Keep a small journal or notebook by your bedside and jot down three things you are grateful for each morning. It could be as simple as a good night’s sleep, the sound of birds chirping outside your window, or the aroma of freshly brewed coffee. Writing down your gratitude can solidify these positive thoughts and serve as a reminder throughout the day.

It honestly can be SUPER simple, or quite intricate. A some of my go-to’s while you think of your own:

  • I’m grateful I woke up today.
  • I’m grateful for my senses and how they allow me to see the trees, hear the birds, smell the fresh air, feel the wind, etc.
  • I’m grateful for the people in my life who support me in ways that matter most to me.
  • I’m grateful for my freedom.
  • I’m grateful for my improving health, and that of my family … fur and plant babies included.
  • I’m grateful for our beautiful home, life, etc.
  • I’m grateful for the plants that give our home clean air to breathe in daily.
  • I’m grateful for my cells, my body, and how it all works together to keep me fit.
  • I’m grateful for the strangers of my past and my future, that helped me when I needed a kind heart the most.
  • I’m grateful for the Evolve Community and how much virtue and growth that’s cultivated collectively.
  • I’m grateful for what life has taught me thus far, and how I remain open-minded and optimistic about the future.

By incorporating these simple practices into your morning routine, you can start your day on a positive note and reap the benefits of gratitude without even having to leave the comfort of your bed.

In conclusion, incorporating the habit of giving gratitude in the morning before getting out of bed can have a profound impact on our overall well-being. By focusing on the positive aspects of our lives, we can improve our mental health, strengthen our relationships, and enhance our physical well-being. So, let us take a moment each morning to express gratitude and embrace the potential for a longer and healthier lifestyle. Don’t miss out on this opportunity to give yourself this holistic wellness boost!

If you’re seeking more inspiration on personal growth and well-being, request Evolve’s FREE 7-day gratitude journal by sending me an email or tune in to the Evolve Ventures Podcast for insightful conversations and practical tips, and embark on a journey towards a more holistically fulfilling life.

Love & light,



Algoe, S. B., Gable, S. L., & Maisel, N. C. (2008). It’s the little things: Everyday gratitude as a booster shot for romantic relationships. Journal of Personality and Social Psychology, 94(2), 274–287. Link

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. Link

Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905. Link

Sansone RA, Sansone LA. Gratitude and well being: the benefits of appreciation. Psychiatry (Edgmont). 2010 Nov;7(11):18-22. PMID: 21191529; PMCID: PMC3010965. Link

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