Day 3: Write a Gratitude Letter
Today, we encourage you to write a heartfelt thank-you letter to someone who has had a positive impact on your life. It could be a mentor, a family member, a dear friend, or anyone who made a difference. Expressing gratitude directly to another person not only makes them feel appreciated – it can significantly boost your own happiness as well.
The Power of a Thank-You Note
Psychologists at the University of Pennsylvania found that writing and delivering a gratitude letter can have an immediate and lasting impact on our happiness. In their study, participants who wrote a letter of gratitude and delivered it in person showed a huge increase in happiness scores, more than any other positive psychology exercise [oai_citation:7‡health.harvard.edu]. The positive effects from that single letter even lasted for a month! This shows how powerful it can be to acknowledge the people who’ve helped us.
Gratitude also strengthens our relationships. A study of romantic partners found that when one person expressed gratitude for the other, both partners felt more connected and satisfied with the relationship the next day [oai_citation:8‡evidencebasedliving.human.cornell.edu]. By writing a thank-you letter, you’re not only reinforcing the bond with that individual, you’re also nurturing your own sense of connection and positivity. It’s a win-win.
Task: Set aside some quiet time today to write a gratitude letter or message. Think of someone who’s kindness or support has meant a lot to you. Be specific about what they did and how it affected you. If possible, deliver the letter in person or send that message – imagine the smile it could bring to their face. Even if you don’t send it, the act of writing it will fill you with positive feelings. And if you’d like, share in the comments one person you’re grateful for (first name or initials is fine) and why. Your sharing might inspire someone else to express thanks, too!