How do I start practising gratitude daily?

Begin by naming three things you're grateful for each morning. They can be small, ordinary moments—consistency matters more than size.

What are the benefits of practising gratitude?

Daily gratitude improves emotional resilience, strengthens social bonds and supports physical wellbeing such as better sleep and reduced stress.

How can I express gratitude to others?

You can send a message, say thank you aloud or acknowledge someone’s support during your day. Small expressions can significantly strengthen relationships.

What is a simple gratitude routine I can follow?

Start your day by naming three things you're grateful for, notice small wins throughout the day and write three evening reflections in a gratitude journal.

Can gratitude improve my resilience?

Yes. Gratitude helps you reframe challenges, maintain perspective and build an emotionally grounded mindset—core elements of resilience.

How do I practise self-gratitude?

Acknowledge your efforts, celebrate progress and recognise the ways you’ve shown strength—self-gratitude increases confidence and emotional stability.

Military Mindset

How to Practise Gratitude Daily: Mission 8/10

Sam Kinsey-Briggs

Oct 29

3 min read

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Person smiling with a flower in hand, surrounded by heart, sun, cloud, and leaves on a lavender background, conveying calm and happiness. — How to Practise Gratitude Daily

Mission 8: Appreciate the Wins – Gratitude Drill

Welcome to Mission 8 of the Mental Fitness Battlebox series. So far, we’ve explored strategies to build resilience through Momentum, Nutrition, Rest, Connection, Mindset, Purpose, and Focus. Today, we shift to one of the simplest yet most transformative: How to Practise Gratitude.

Gratitude shapes your perspective, helping you stay grounded and emotionally resilient—even in tough times. It’s about acknowledging the small wins, recognising support, and cultivating a mindset that values what is, not just what could be.

Why Gratitude Matters for Mental Fitness

Gratitude is more than a feel-good idea. Studies show it has tangible benefits for mental and physical health.

Boosts Emotional Resilience

Regular gratitude rewires the brain to notice the positives, improving adaptability to stress.

Improves Physical Health

It’s linked to lower blood pressure, stronger immunity, and better sleep.

Strengthens Social Bonds

Expressing appreciation enhances connection and trust with others.

Study reference: Frontiers in Psychology, 2022

Sam’s Morning Gratitude Routine

For Sam Kinsey-Briggs, gratitude is an integral part of her daily life. Each morning, as she starts her day with her routine, she takes a moment to reflect on the things she’s grateful for.

"My morning routine sets the tone for my day. After drinking water and body brushing, I have my coffee and head out for a walk with my dogs, Izzy and Tess, or I’ll engage in some training or exercise. During these moments, I focus on being kind to myself and appreciating what I have—my health, my family, my friends, the beauty of nature, and, of course, my dogs. These small acknowledgments bring me clarity and perspective, no matter what the day holds."

Gratitude doesn’t just make Sam’s mornings better—it’s a mindset she carries throughout the day, shaping how she approaches challenges and celebrates victories.

Tactical Strategies: How to Practise Gratitude

You don’t need a perfect journal or quiet meditation corner. These strategies fit into ordinary days:

1. Start the Day With Gratitude

Take a moment before starting work to name three things you’re thankful for. Big or small—it all counts.

2. Express Daily Thanks

Send a message, say it aloud, or simply pause to appreciate someone’s support or presence.

3. Celebrate the Small Wins

Notice little joys: a great cup of tea, a short walk, finishing a task. Let them count.

4. Keep a Gratitude Journal

Each evening, write three things that brought you joy or comfort that day. It helps shift your mindset before sleep.

5. Practise Self-Gratitude

Be kind to yourself. Acknowledge your efforts, even if they didn’t go perfectly.

Resilience in Action: Gratitude as a Strength

Gratitude isn’t a fluffy extra; it’s a resilience skill (Resilience Agenda). It gives you space to pause, reframe, and reconnect with what matters. At ACSIS Life Coaching, we integrate gratitude as a core tool in our mental fitness battlebox.

By making gratitude a habit, you improve your ability to weather setbacks and appreciate the progress you're making.

Your Mission Briefing

This week, your task is to cultivate daily gratitude:

Identify three things you're grateful for each morning.
Express thanks to someone today.
Reflect: how does this shift your mindset?

Gratitude is a choice, a practice that grounds you in the present and builds emotional strength. Let it become part of your resilience toolkit.

Stay tuned for Mission 9: Adapt and Overcome – Tactical Reframing, where we’ll explore how changing your perspective turns obstacles into opportunities