A Heartfelt Boost for Your Brain: New Research + Easy Gratitude Exercises You Can Start Today
A fairly recent Japanese study of people 65+ found that the more grateful we feel, the sharper our memory and thinking stay as we age. Grateful folks even had healthier brain areas — especially the amygdala, that little “emotion and memory center” of our brains.
The best part? Gratitude is free, takes only minutes a day, and anyone can do it — no equipment needed!
Here are 5 simple gratitude exercises proven to grow that brain boost. Pick one (or rotate them) and try it for just 2–4 weeks:
- The 3 Good Things Journal (Most popular & easiest)
Every night before bed, write down (or tell someone) 3 things that went well today and why you’re thankful for them.
Example: “I’m grateful for the sunny walk, my friend Mary’s phone call, and the delicious soup at lunch.” - The Gratitude Visit (or Letter)
Think of one person who has helped you. Write them a short letter (or call) telling them exactly what they did and how it made your life better.
(Even if you don’t send it, the act alone lifts your brain!) - Thank-You Out Loud
Each day, say “thank you” to at least one person and mean it — the cashier, your spouse, the bus driver. Look them in the eye and smile. It trains your brain to notice kindness. - The Gratitude Jar
Keep a jar and small slips of paper on your kitchen table. Whenever something nice happens, jot it down and drop it in. On tough days, pull out a few slips and reread them — instant smile! - Morning Gratitude Breath
When you wake up, before getting out of bed, take three slow breaths and silently say:
“I am grateful for this new day.
I am grateful for the people I love.
I am grateful for my health (or one part of my body that still works well).”
Small habit, big brain protection — and it feels wonderful too!
(Study: Tani et al., 2022 – gratitude grows the amygdala and helps keep thinking sharp)
