13.01.2026
Christin Müller
21183
Learning gratitude and staying healthy
We adults live our daily lives filled with to-do lists, tightly scheduled appointments, and ambitious goals. In doing so, we often overlook the small moments that truly enrich our lives. Yet gratitude is the key to a healthier and happier life. How you can learn gratitude and which method helps.
Learning gratitude increases the feeling of happiness
To feel gratitude, you need to look deep inside yourself. Leave all negativity behind and reflect on the positive aspects of your life—no matter how small they may be.
Gratitude has been proven to increase feelings of happiness and joy in life. And not only that:
Being grateful is something you can learn!
Gratitude method 1: Gratitude journal
There are various methods you can use to learn gratitude. The best known is the gratitude journal, in which you write down every day before going to bed what was nice about that day or what you are grateful for. One thing per day is enough. In our article "Writing down positive thoughts," we explain the principle of writing things down in more detail, which you are welcome to use as a template for your journal.
However, it is important not only to write down what you are grateful for, but also to reflect on it so that you can truly feel it.
Gratitude method 2: The 5-finger method
We would like to introduce you to one gratitude method today because it gives you a holistic feeling and quickly and effectively sharpens your eye for the little things mentioned above.
The starting point for this gratitude exercise is the 5-finger communication method developed by American psychologist Elsbeth Martindale. You can do this exercise regularly or whenever you're feeling down. You'll quickly experience a boost in your mood and a lasting increase in your well-being.
Use your hand as an aid and go through the following five steps one after the other.
- Thumbs: Familiarize yourself with the topic! Think about what you are really proud of. Be aware of your strengths and give yourself a pat on the back.
- Point the finger: Point to the facts! What excites and inspires you? For example, think of something beautiful from nature or a piece of work that you have created.
- Middle finger: Name your feelings! What good thing have you done for someone and how did it make you feel? How does it make you feel when you think about it now? Think about who you could do something good for next.
- Ring finger: What makes you feel good? Think of the person(s) you love or have loved. What feelings does this trigger in you?
- Little finger: What do you want? Name one thing you are grateful for.
Do you already feel a change?
Gratitude makes you healthy
Better sleep and less anxiety through greater gratitude
You may already have guessed that gratitude makes you feel content and happy. But did you know that it can be a true all-round remedy?
People who are grateful generally have a positive attitude toward life. It improves sleep and reduces feelings such as anger, anxiety, and depression. Gratitude increases motivation and reduces chronic stress—both in your private life and at work.
This has even been scientifically proven in various studies over the past 20 years. A 2015 study by the University of California even found that being grateful has been shown to improve heart health.
The good thing about it is:
"Gratitude can be trained, just like curiosity or humor."
says psychologist Willibald Ruch from the University of Zurich.
Those who practice this regularly increase their well-being. After some time, the neurobiological effects of gratitude training have even been proven by brain scans, according to Spiegel scientists at the University of Indiana (2016).
Learning gratitude: The most important questions and answers
What does it mean to learn gratitude?
Learning gratitude means deliberately focusing on the positive things in everyday life and using techniques to actively feel gratitude and establish it as an attitude.
Why is gratitude important for health?
Gratitude not only increases feelings of happiness and joy, but according to studies, it can also reduce stress, improve sleep, increase motivation, and even strengthen heart health.
How can I practice gratitude?
The easiest way to do this is with methods such as keeping a gratitude journal—writing down one positive experience every day—or Elsbeth Martindale's 5-finger method, which involves reflecting on different aspects of your life.
Can everyone learn gratitude?
Yes, studies and experts such as Prof. Willibald Ruch prove that gratitude, like curiosity or humor, can be trained—and regular practice leads to measurable improvements in well-being.
How quickly do the effects of practicing gratitude become apparent?
Positive effects can occur after just a few weeks of regular training, e.g., more zest for life, less stress, or better sleep.
What scientific evidence is there for the effects of gratitude?
Studies conducted by the University of California (2015) and the University of Indiana (2016) show that gratitude promotes neurobiological changes, protects the heart, and increases overall well-being.
What other benefits does practicing gratitude offer?
In addition to improved well-being, many people report stronger relationships, greater resilience, and increased satisfaction in their everyday lives—both personally and professionally.
