7 Fun Gratitude Activities & Exercises For Adults To Help You Give Thanks

Posted by Ren Wu

Gratitude Activities For Adults

Whether you want to reconnect with friends or feel more at peace with the world, gratitude is the key to a happy and fulfilling life. Though a simple "thank you" can go a long way, the practice of appreciation is about building a deeper connection with the good in your life.

At a glance

  1. Write in a gratitude journal
  2. Express yourself through nail stamping
  3. Make a gratitude jar
  4. Take a walk in nature
  5. Practice gratitude through meditation
  6. Give back to your community
  7. Write a gratitude letter

Expressing gratitude can bring many physical, emotional, and mental benefits. From spending quality time in nature to DIY-ing nail art, there are endless ways to make self-care and gratitude a regular part of your day-to-day life.

Keep reading, and we'll share the seven best activities of appreciation for adults in 2024.

See Related: How To Get A Perfect French Manicure At Home

Gratitude activities for adults

Gratitude is a lifelong journey filled with simple joys and profound realizations. It's the cornerstone of a fulfilling life and a positive mood.

Regular gratitude practice can transform your life, helping you feel more at peace with yourself and the world around you.

The right activity can do more than just encourage gratitude and appreciation. It's the best way to express yourself artistically and indulge in ritualistic self-care!

#1. Write in a gratitude journal

It will take time for gratitude to become a habit.

It takes consistent practice and mindfulness to reach this place. And the best place to start is by writing in a gratitude journal.

A gratitude journal prompts you to think about the things you are appreciative of in everyday life. You can take gratitude journaling as seriously or lax as you want - it's up to you, your needs, and your gratitude goals!

A journal is an easy and comfortable way to start practicing gratitude exercises.

"Every day may not be good, but there's something good in every day."

girl writing in a journal gratitude partner practicing gratitude exercises gratitude exercises

Everyone has bad days. There's no mystery there!

But some people are able to simply radiate positivity and good vibes, no matter what kind of a day they're having.

If you've ever wondered how they do it, the answer is likely by practicing gratitude. And a simple way to start is with your own journal.

You can either put a pen to paper or try out a journaling app (which can also often pair as a great planner for school or work.) But regardless of how you start, the idea is always the same.

If you're unsure about where to begin, you can simply start by writing about your day. Record what happened and how you felt, focusing on the good things that happened to you.

If you need a bit more inspiration, try writing about these prompts:

  • What's the best present you ever got?
  • What do you like the most about yourself?
  • Write about your favorite trip or vacation.
  • Write about your favorite person or someone you admire/look up to.
  • What movie/book touched your heart, and why?

    The benefits of gratitude journaling.

    Journaling is a clear-cut way to infuse your daily life with genuine moments of gratitude. It can even help you be more mindful and reflective.

    However, the benefits of gratitude journaling go beyond the intangible - in fact, there is scientific evidence that it can even improve sleep, decrease depressive symptoms, and increase emotional balance.

    But that only happens when you do it consistently!

    #2. Express yourself through nail stamping

    When you look good, you feel good. And when you can express gratitude through an artistic medium, you can feel even better!

    Sometimes, it's hard to put words down on paper that are accurate and meaningful. But that's when the arts come into the picture.

    So, why not put your creative passion and potential towards something beneficial for your mental well-being?

    short cloud nail designs from maniology gratitude tree thank you notes team member gratitude activities

    The power of artistic self-expression when it comes to gratitude.

    Nail art is a simple way to add a stylish flair to your daily look. It gives you a chance to slow down and reconnect with yourself.

    And when you use a nail stamping plate, you can forget about the pain of going to a nail salon and use this time to practice self-care at home.

    At Maniology, we understand the power of creative freedom and gratitude. And when you can experiment with nail art designs and trends in the comfort of your bedroom, it's that much easier to dispel negative emotions and embrace positivity!

    We have hundreds of different nail stamping plates available, so you won't need to make any compromises. From crystal cosmos and galaxies to cozy fall nail designs, you can take your pick to find the plate that best matches your personality and creative side.

    rose gold and black nail art from maniology blood pressure smile today positive psychology gratitude flower

    Bonus: 6 Nail Art Tips For Beginners

    #3. Make a gratitude jar

    The thing about gratitude exercises is that you can find appreciation and positivity in even the smallest things. Something so simple can later have an immense positive impact on your mental health and life outlook.

    This simple gratitude exercise is an exceptional way to express appreciation.

    A gratitude jar offers an amazing opportunity each and every day to reflect on the positive things that took place.

    All you need to do is find a jar (don't forget to bedazzle it or paint it - in fact, any decorating will do!) and a few scraps of paper.

    Each day, take a few minutes and write down at least three things you were grateful for during that day. Maybe you scored higher than you thought on a quiz or your dog was extra playful. There are no wrong answers!

    a glass jar full of colored paper employee appreciation day encourage employees workplace gratitude family members

    Write things every day and slowly fill up your jar with little positive snippets of gratitude.

    Over time, you'll be left with a huge collection of gratitude notes that you can open up whenever you're feeling down or in need of a pick-me-up.

    This practice can lead to increased self-esteem, more positive feelings, and heightened happiness levels. Sometimes, all it takes is a chance to remind yourself about everything good in this life!

    #4. Take a walk in nature

    A gratitude walk in nature is like moving meditation. It gives you a chance to slow down and reconnect with your surroundings. It puts things into perspective, helping the negativities in your mind float away.

    One of the best things about taking a stroll in nature is that it costs nothing and is easy to do. Simply slip on a pair of tennis shoes and head out the door!

    Whether you walk around your neighborhood, in a park, or on mountainous hiking trails, a gratitude walk can do wonderful things for your state of mind and mental health.

    As you walk, pay attention to the things around you.

    girl walking while balancing on a curb blog post team bonding gratitude meditation find gratitude prompts

    Feel your worries and woes disappear as you study the world around you. Pay attention to your immediate environment and use it to feel gratitude! From the sound of the tree leaves in the wind to the smell of the fresh air, Mother Nature has no shortage of things to experience.

    Regardless of how you walk in nature, this gratitude practice is good for your mind and body.

    Sometimes, all it takes is one walk in the outdoors to feel grateful for the present moment. But keep in mind it's a good idea to take a walk every day! In fact, walking for at least 30 minutes a day can bring amazing health benefits.

    #5. Practice gratitude through meditation

    We just said that walking is like moving meditation. But if you want to practice gratitude, traditional meditation can be a great place to start.

    Meditating is something that gets easier with time. It can be hard to get the hang of it, especially if your mind is prone to wander. However, meditating can do so much to cultivate a positive mindset and improve your physical health.

    large woman meditating at home team building activities gratitude hot seat mental wellbeing gratitude games

    However, there is a distinctive difference between standard meditation and gratitude meditation.

    During a gratitude meditation session, it's important to focus on the things in life you are appreciative of. Think about loved ones, your favorite hobbies, or things that are going your way.

    Don't forget to take a few deep breaths and settle into a relaxed posture. Now, it's time to dive deeper into all the things you are grateful for!

    #6. Give back to your community

    One of the best ways to feel more appreciative of what you have is by helping those around you. Giving is the key to appreciation, and there are many ways to satisfy your charitable spirit!

    You can volunteer at your church, donate items to the local Goodwill, visit a nursing home, or pick up trash in your neighborhood.

    Even a simple random act of kindness can go a long way in someone's day, no matter who they are.

    An excellent way to give back to your community is by supporting non-profits.

    And with our Stamp For A Cause collection at Maniology, you can embark on a creative journey while promoting charities and organizations that do good in the world.

    Our SFAC bundles are all about harnessing the power of nail art to help those in need.


    the grateful peoples nail stamping bundle from maniology thank you notes gratitude visit gratitude reflection


    If you're on a gratitude journey, the best place to start is with our "Grateful Peoples" nail stamping kit. This bundle comes with the basics, including a customized ice cube stamper and scraper, in addition to a themed nail stamping plate and a caramel brown cream stamping polish.

    This bundle was specially curated in partnership with Grateful Peoples, a nonprofit that seeks to help people find gratitude in the present moment.

    For every purchase of this nail stamping bundle, we donate 5% of the purchase price to Grateful Peoples to help spread their message. This helps them donate gratitude journals to communities across the globe!

    Stamp For A Cause: Mental Health Matters.

    mental health matters nail designs from maniology gratitude activities for adults positive workplace culture thankful tree

    Our "National Alliance on Mental Illness" nail stamping plate was made in order to bring awareness to support those who suffer from mental illnesses.

    For each purchase, we donate 5% to the National Alliance for Mental Illness Hawaii chapter, a charity that focuses on the power of community and advocacy for those recovering from mental illness.

    pink and purple nail stamping designs from maniology gratitude activities for adults gratitude exercises

    This XL stamping plate features a wide variety of designs that you can use to encourage positivity and gratitude. And with a rosy pink and plum purple nail polish, you can easily DIY this springtime manicure in the comfort of your bedroom!

    #7. Write a gratitude letter

    Gratitude is about more than just feeling grateful. It's important to spread that appreciation to the important people in your life!

    Odds are there's someone close to you that you find inspiring, whether it be a family member, close friend, or teacher. Maybe this person has changed your life for the better. And it's important to show those people that you care about them and appreciate what they've done for you.

    Write a gratitude letter detailing everything you find wonderful and inspirational about this person, and share it with them.

    Do it out of the blue so that it comes as a generous surprise! This thoughtful gesture will mean a lot to them. It'll also help you feel more grateful in your own life.

    Final thoughts

    Gratitude is a lifelong journey that should be infused into your daily routine. It'll enhance your mental well-being and even give your physical health a boost.

    This practice is the cornerstone of holistic wellness and well-rounded happiness!

    Keep Reading: 11 Classy Nude Nail Designs That Will Never Go Out Of Style


    At Maniology, we believe your nails are opportunities for adventure, fun, and unrestrained artistic expression. Our nail stamping plates and nail accessories are here to help foster your self-expression in the hopes of building a community of individuality. For more nail tutorials, subscription box updates, and designs, follow us on FacebookInstagramPinterestTikTokLinkedIn, and YouTube.

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