For most Americans, Thanksgiving conjures up memories and/or the anticipation of traditions such as the huge dinner with cranberry sauce, someone carving the turkey, and the fight over who gets to pull the wishbone. It’s a time when we travel “over the river and through the woods” to celebrate with family — to play ball with our siblings in the yard or to vicariously participate in professional football rivalries. It is a time to remember the things we have to be grateful for and a time to give thanks… not just for the obvious, like food, but for the thousands of fortunate moments, the multitude of blessings and opportunities that we receive each year.

For many giving thanks is not always as easy as it sounds. As human beings, we tend to remember the bad things far more easily than the good. Abraham Lincoln reminded us that “You are only as happy as you make up your mind to be,” and a lengthy study by the National Institute on Aging found that feelings of health and wellness were closely tied to personality characteristics of individuals, which included a thankful approach to life. The study revealed that those individuals who found joy in life were not dragged down by what life had thrown them; but instead maintained optimistic attitudes throughout the 10-year study and were healthier than the group of subjects who took a more negative view of their world.

Grateful people share some common characteristics. Studies have shown that generally, thankful people like themselves, are hope-filled, are typically out-going and feel they have a say in their future. They also report a healthy sense of well-being.

So, how do we cultivate more gratitude into our lives? Here are a few tips:

  • Begin by keeping a gratitude journal. Don’t write down negative things; only positive ones. Don’t focus on what you don’t have. Focus on what you do have. It’s the glass half full concept.
  • Think about the places that make you smile.
  • Think about people you’ve known that have made you grateful for their influence in your life.
  • Think of all the good things that happened because something bad happened first.
  • Think about people who have made life hard for you and then think about the things you accomplished because of them.
  • Now pass it on. Let others know when they’ve done something that you’re thankful for.
  • True gratitude involves action. Listen. Lend a helping hand. Pitch in and give your time. Give back as often as you can.
  • Create your own opportunities for gratitude. Do you know someone who never seems happy? Be ready with a smile and a kind word each time you see them. It may require patience, but eventually, they’ll smile first when they see you. Your interactions with them will be much more pleasant. And you’ll have a new reason to be thankful!

Remember that hard times make good times sweeter. Obstacles and challenges not only make us stronger, but they force us to explore outside our comfort zone. Without challenges, there can be no progress and without obstacles, there can be no achievement. Be thankful for the opportunities that they provide.

Giving thanks is a powerful tool that can dramatically improve your life and the lives of those around you. Try making it a habit!