by Chuck Kobdish, D.C.

Photo by Marcos Paulo Prado on Unsplash
We’ve all heard that gratitude is good for you—but the research backs that up. Gratitude isn’t fluff; it’s a proven way to boost mood, improve sleep, and strengthen mental health.
A landmark study by Emmons & McCullough found that people who regularly “counted their blessings” felt better about life and reported more optimism than those who focused on hassles. (“Counting Blessings vs. Burdens” — Journal of Personality and Social Psychology) (Greater Good)
Sleep benefits, too. In Journal of Psychosomatic Research, Wood and colleagues showed that higher gratitude predicted better sleep quality, longer sleep duration, and faster time to fall asleep. The effect was linked to having more positive—and fewer negative—pre-sleep thoughts. (PubMed)
Gratitude also helps in mental health when paired with therapies. In a randomized trial published in the Journal of Positive Psychology, people receiving psychotherapy who also practiced gratitude writing had better mental-health outcomes (both at 4 and 12 weeks) than those who didn’t include gratitude exercises. (“Does Gratitude Writing Improve the Mental Health of Psychotherapy Clients?”) (PubMed)
Three Simple Gratitude Habits
1. The 3×3 Rule
Once a week, write down three good things that happened, three people who helped you, and three ways you can pay it forward next week. Keep it short — two minutes is enough. The goal is momentum, not art.
2. The Bedtime Buffer
Right before sleep, write one line: “Today I’m grateful for ___ because ___.” That “because” connects you to the meaning behind the moment, helping shift thoughts away from stress.
3. The Thank-You Note
Once a month, send a quick message to someone who made a difference — a coworker, neighbor, friend. Doesn’t have to be long. It reinforces connection.
The Bottom Line
Gratitude won’t fix everything—but it can tilt your thinking just enough to help you handle what comes next. It’s a low-risk, high-upside habit. Grab a notepad, your phone, or even a sticky note—and start small. You’ll be surprised how much good you begin to see once you look for it.
#Gratitude #MentalHealth #Wellbeing #BackMendersChiropractic #DrKobdish