By Mia Bangerter
“Gratitude is one of the simplest, most powerful, and most overlooked tools for increasing happiness.”
When I think about gratitude, I imagine it like an ice cream sundae. Hear me out—gratitude is the base scoop of ice cream, the foundation for all the sweet, wonderful toppings life can offer. Without it, the dessert of life feels incomplete. But when you add that scoop of gratitude, everything else—joy, connection, resilience sticks a little better and tastes a whole lot sweeter.
So, how can we build a gratitude sundae in our lives that’s worth savoring? With the science-backed benefits of gratitude and a sprinkle of fun, let’s craft the ultimate recipe for happiness!
The Scoop: Why Gratitude is the Foundation of Happiness
Just like you can’t have a sundae without ice cream, you can’t have lasting happiness without gratitude. In The How of Happiness, Sonja Lyubomirsky explains that gratitude boosts happiness in eight powerful ways:
It helps us savor the sweet moments – Gratitude extends the joy of positive experiences, letting us relive those delicious memories longer.
It builds self-esteem – Recognizing how others have supported us makes us feel valued and appreciated.
It’s a stress-buster – Gratitude shifts our focus to the good, helping us weather life’s storms.
It inspires kindness – Feeling grateful makes us more generous and willing to help others.
It strengthens relationships – Saying “thank you” fosters trust and closeness.
It stops envy in its tracks – Gratitude helps us focus on our blessings rather than comparing ourselves to others.
It slows down hedonic adaptation️ – We learn to cherish what we have instead of taking it for granted.
It enhances positive emotions – Gratitude amplifies joy, love, and awe, making life’s toppings even sweeter.
In short, gratitude isn’t just the base—it’s the magic that holds everything together.
But there’s more! Gratitude does more than just sweeten your life—it can also improve your relationships and help you navigate the inevitable bumps we encounter with others.
The Toppings: How to Sprinkle Gratitude into Everyday Life
Want to turn your gratitude scoop into a sundae masterpiece? Add these toppings:
1. Daily Gratitude Sprinkles
Keep a journal and jot down three things you’re grateful for each day. Pro tip: Go beyond the usual “family, health, food” and get specific. Like, “I’m grateful for the stranger who held the elevator door” or “The way the sunlight hit the leaves this morning was pure magic.”
2. Caramel Drizzle of Kindness
Express your gratitude to someone else. Write a thank-you note, send a heartfelt text, or give a genuine compliment. Bonus points if it’s unexpected—it’s like a surprise caramel drizzle on their sundae!
3. Cherry-on-Top Challenges
Start a fun gratitude challenge with friends or family. For example, take turns naming things you’re thankful for that start with each letter of the alphabet. It’s a sweet way to bond and keep gratitude front and center.
4. Sundae Sunday Tradition
Dedicate Sunday evenings to reflecting on the week’s highlights. What made you smile? What’s something you accomplished that you’re proud of? Share it with a loved one or savor it yourself—it’s the perfect way to recharge for the week ahead.
The Science Behind the Sweetness
Research supports gratitude as an essential ingredient for well-being. A study by Stieger, Hill, and Allemand (2020) highlights how gratitude helps to reduce interpersonal stressors—those daily social conflicts that can drain us. Their research found that grateful individuals tend to experience fewer interpersonal transgressions, meaning they’re less likely to be caught up in conflicts or misunderstandings with others. It’s not just about how we view the world but how we engage with it. Grateful people tend to perceive their social interactions more positively and are better equipped to manage conflicts when they arise.
This means that gratitude isn’t only a sweetener for our own lives but also a tool for creating healthier, more harmonious relationships. So, when you’re building your gratitude sundae, consider how each “thank you” helps prevent life’s occasional social hiccups.
Furthermore, a study by Unanue et al. (2019) has shown that gratitude and life satisfaction are not only linked but can actually create a virtuous circle. Their longitudinal research found that higher gratitude leads to increased life satisfaction, and conversely, greater life satisfaction fosters more gratitude. This reciprocal relationship suggests that practicing gratitude doesn’t just make you feel good in the moment—it builds a long-term positive feedback loop that enhances both your mood and your outlook on life. By continuously reinforcing these positive emotions, you can cultivate an ever-growing sense of well-being.
Savoring Every Bite
The beauty of gratitude is that it teaches us to slow down and savor life. Much like enjoying an actual sundae, practicing gratitude encourages us to be present, appreciating each moment for what it is.
A Gratitude Challenge: Build Your Sundae
Ready to whip up your own gratitude sundae? For the next seven days, try this:
Monday: Start a gratitude journal. Write down three things you’re grateful for each night.
Tuesday: Say “thank you” to someone who’s made your day brighter.
Wednesday: Go on a gratitude walk. Notice and appreciate the beauty around you.
Thursday: Reflect on a challenge that taught you something valuable.
Friday: Share one thing you’re thankful for with someone else.
Saturday: Indulge in a favorite treat, savoring every bite with gratitude.
Sunday: Celebrate the week’s sweet moments in a reflection session.
Sweeten Your Life with Gratitude
Gratitude is the ultimate secret ingredient. It’s not just about saying “thank you”—it’s about creating a mindset where you notice, appreciate, and savor all of life’s blessings, big or small. So go ahead, build your gratitude sundae, and enjoy every sweet, satisfying bite.
Read more about the positive effects of gratitude in this module on the MyBestSelf101 website.
“Life is too short not to savor the sweetness. ”
References
Lyubomirsky, S. (2007). The How of Happiness: A New Approach to Getting the Life You Want. Penguin Press.
Stieger, M., Hill, P. L., & Allemand, M. (2020). Looking on the bright side of life: Gratitude and experiences of interpersonal transgressions in adulthood and daily life. Journal of Social and Clinical Psychology, 39(2), 143–162. https://doi.org/10.5167/uzh-175200
Unanue, W., Gomez Mella, M. E., Cortez, D. A., Bravo, D., Araya-Véliz, C., Unanue, J., & Van Den Broeck, A. (2019). The Reciprocal Relationship Between Gratitude and Life Satisfaction: Evidence From Two Longitudinal Field Studies. Frontiers in Psychology, 10, 2480. https://doi.org/10.3389/fpsyg.2019.02480