Men can develop Gratitude

5 of the Best Steps to Developing Gratitude as a Man

With life moving constantly, when do you have time to pause and self assess. I believe we all want to be the best version of ourselves. Developing a habit of gratitude can lead to better mental wellness, improved relationships, and a more fulfilling life. Here are five key steps for men to cultivate gratitude.

1. Start a Gratitude Brag log

Why: Writing down what you're thankful for helps to reinforce positive thoughts and makes them more tangible.


  • Daily Entries:  Dedicate 5-10 minutes every day to write down three things you're grateful for. These can be as simple as a good meal, a productive workday, or time spent with family.

  • Reflect:  Take a moment to reflect on why you’re grateful for these things and how they impact your life.

Example Entry:  

  • I’m grateful for my morning run because it gives me energy for the day.

  • I appreciate my colleague's support on the project, which made the workload manageable.

  • I enjoyed dinner with my family, which brought us closer together.

2. Practice Mindfulness

Why:  Mindfulness helps you stay present, making it easier to recognize and appreciate the good things in your life.


  • Meditate:  Spend 5-10 minutes on meditation each day, focusing on your breath and bringing your mind to the present moment.

  • Mindful Moments:  Throughout the day, take a few seconds to appreciate your surroundings, whether it’s the warmth of the sun, a nice cup of coffee, or a conversation on your favorite topic.


  • During your lunch break, take a moment to savor the flavors of your food and appreciate the break from work.

3. Express Appreciation to Others

Why:  Sharing gratitude with others can strengthen your relationships and spread positivity.


  • Verbal Acknowledgment:  Tell people in your life why you appreciate them. It could be a simple thank you or a detailed expression of gratitude.

  • Write Notes:  Send thank-you notes or messages to friends, family, or colleagues, acknowledging their contributions to your life.

Example:  “I really appreciate how I can always count on you to offer great advice.”

4. Focus on the Positive

Why:  Training your mind to focus on the positive aspects of life can help shift your perspective and improve your overall mood. 


  • Positive Reframing:  When faced with challenges, try to find a positive aspect or a lesson learned from the experience.

  • Avoid Negativity:  Limit exposure to negative media or conversations that bring you down.

Example:  Instead of dwelling on a mistake at work, focus on what you learned from the experience and how it will help you improve.

5. Volunteer and Give Back

Why:  Helping others can boost your sense of purpose and make you more appreciative of what you have.


  • Find Opportunities:  Look for local organizations or causes you’re passionate about and volunteer your time or resources.

  • Acts of Kindness:  Perform small acts of kindness in your daily life, such as helping a neighbor, donating to charity, or supporting a friend in need.

Example:  Spend a weekend volunteering at a community center or organizing a charity event at work.

Remember, You Are Born To Achieve it

Call to Action: 

Share your experiences and let us know how practicing gratitude has impacted your life. Join the conversation in the comments below!