The Art of Cultivating Gratitude: How Noticing the Good Can Transform Your Life

As we enter into the autumn season, with its natural rhythm of release, the time is perfect to pause, reset, and align ourselves with seasonal living. Our earth is gently reminding us that this is a season of letting go. It’s an invitation to turn inward, practice mindfulness, and create intentional moments of gratitude as we wait for winter’s slower pace.

I love journaling as a simple, effective way to start and end each day with gratitude. Each morning, I jot down three things I’m grateful for, a few intentions for the day, and a personal affirmation that I can lean into. It sets the tone for my day, grounding me in gratitude and giving me a sense of focus. Then, at night, usually as I wash the day off of my face and get ready for bed, I take a moment to reflect on what the day had to teach me. This small ritual not only improves my mood but helps me see what’s truly important; a reminder that even on challenging days, there’s always something to be learned, and for that I am grateful.

This daily gratitude practice builds a positive mindset and can enhance resilience and creativity, especially in a season meant for rest and reset. That's great, right? But how can we make it a lasting part of our lives rather than just a seasonal experiment? Here are three strategies I share with clients to help strengthen their practice and make noticing the small, meaningful moments a sustainable habit.

1. Slow Down and Be Present

In our fast-paced world, we’re constantly juggling demands that can leave us feeling scattered and disconnected. Our jobs, partners, families and friends often demand that we keep moving. Constantly. To tap into gratitude, we need to slow down enough to notice what’s happening around us. Think about your daily routine: the sights, sounds, and small moments of joy that you may rush past without acknowledgment.

Challenge yourself to pause throughout the day. Truly pause. This will likely be a challenge for you. Take a deep breath, tune into the present moment, and notice what’s around you. Maybe it's the warmth of your morning coffee as you cradle the mug and the steam welcomes you to the day, the way the sunlight filters through the trees or prisms through your kitchen window, the wag of your fur baby's bottom moving in time with their tail, or the predawn whispers and giggles coming from the next room. Being present allows us to recognize these moments as gifts and cultivates a spirit of appreciation.

Success Secret: Set a reminder on your phone that says, “Notice one beautiful thing.” Let it prompt you to take a moment to appreciate something around you. You might be surprised by what you notice when you give yourself permission to slow down.

2. Practice Gratitude Journaling

As I shared earlier, I use The Five Minute Journal by Intelligent Change to center myself each morning and evening. Starting and ending the day with gratitude has had a profound effect on how I perceive my experiences and I know it can for you. Writing down what you’re grateful for isn’t just a list-making exercise; it’s an intentional practice that changes the way we frame our lives. You know how I love reframing practice! It literally changes your brain for the better.

In the morning, I jot down what I’m grateful for, a few things that would make the day great, and a personal affirmation. This routine allows me to start my day with a heart centered in gratitude and a mind ready for possibility. Before the day ends, I reflect on a lesson learned or a positive experience, solidifying the day’s events in a constructive, thankful mindset. Of course, not every day is the best day, but every day holds something for me to learn. I have had to work really hard to slow down and watch for the lessons. I’m better because of it.

Success Secret: Keep your journal somewhere visible, like your nightstand or your desk. This will help you make journaling a consistent part of your routine, even on busy days. This is critical. Nothing will lead to setbacks and be more frustrating than having to hunt for your journal.

3. Create Space for “Seasonal Living”

Autumn ushers in a slower, more reflective time, and we can do that too; take inventory and release what no longer serves you. Embracing seasonal living means adapting our habits and priorities to match the natural rhythm around us. This might look like simplifying your schedule, making room for rest, or spending more time in nature.

Gratitude flourishes when we’re not rushing. What can you release this season—unnecessary commitments, old goals that no longer resonate, or clutter that drains your energy? As you clear your life and make room for things that bring joy, you’ll naturally find more moments of gratitude.

Success Secret: Start Small. Every week, try to identify one thing you can release. This could be a task on your to-do list, a habit that doesn’t support your well-being, or even a mental pattern that holds you back. These small shifts create space for gratitude to grow. 

Practicing gratitude isn’t about glossing over life’s challenges, or minimizing real hardship; it’s about recognizing the good along with struggles. In reality we must learn that ease and struggle coexist- always. We get to choose how we allow for this. 

By embracing these small daily practices—slowing down, journaling, and aligning with the season—we create a sustainable path toward a more fulfilling, balanced life. And, I tell my clients, when we lead from a place of gratitude, it strengthens not only our personal lives but also our professional relationships.

As we journey together, let’s lean into the power of gratitude and notice the beauty around us. It’s a gift that will carry us not just through autumn, but all year long.

With Empathy, Grace and Gratitude,

Tammy