Gratitude can have a huge impact on our lives. In the construction industry, where the work can be physically demanding and mentally taxing, gratitude can help to maximize wellness and improve mental health. Being mindful, writing a gratitude letter, and reflecting on the positives before bed are simple (and free!) gratitude practices that can help you appreciate the positive aspects of life.

What is gratitude?

Gratitude is the act of recognizing and appreciating the positive things in life. It’s about focusing on what you have rather than what you lack. In simple terms, gratitude is a mindset of thankfulness and appreciation for the good things in your life, both big and small. 

It is a concept that has been studied for many years, and some describe it as the “social glue” that strengthens relationships and even serves as the backbone of human society.

Whether it’s being thankful for a safe day on the job site, a hot cup of coffee in the morning, or the support of a coworker, practicing gratitude helps shift your focus from what’s going wrong to what’s going right.

Why gratitude matters

Gratitude isn’t just about feeling good—it has measurable benefits that can improve your overall quality of life. Research has shown that people who regularly practice gratitude experience better mental and physical health, stronger relationships, and greater overall happiness. 

For example, studies from the Greater Good Science Center at UC Berkeley have found that people who practice gratitude consistently report fewer physical ailments, lower levels of stress, and a stronger sense of connection to others. This is particularly important in a high-pressure industry like construction, where stress and physical strain are common. 

By focusing on what’s going well, you can reduce stress, boost your mood, and build resilience against the challenges of the job.

Variations on gratitude

Gratitude isn’t a one-size-fits-all practice—it can take many forms and be applied to different aspects of your life. You can direct your gratitude toward the past, present, or future. Reflecting on positive memories, appreciating what you have now, or being hopeful for good things to come are all forms of gratitude. 

For instance, you might feel grateful for a mentor who taught you valuable skills, appreciate a smooth day on the job today, or look forward to a well-deserved weekend off. Practicing gratitude in different ways can help you maintain a positive outlook and find balance in your life, no matter what challenges you face.

There are three main types of gratitude, and all of them provide benefits to your health and well-being:

• Gratitude as a tool: When life feels challenging, focus on gratitude to rediscover the positive things in life. As Richard Paterson explains, we are all gardeners of our own inner landscape, and “when we complain, we water the weeds. Gratitude waters the flowers.”
• Gratitude as an attitude: A general approach to life where one understands that there is a reason for why things happen the way they do and trust that everything works out the way it’s meant to.
• Gratitude as an expression of who you are: This is not a tool or expression but a deeply-rooted belief in who you are. Gratitude is generally part of who you are, a strong belief in love, gratitude, and peace. 

8 gratitude practices to try

1. Be mindful

Take a few minutes each day to be mindful of what you’re thankful for. Whether it’s a safe work environment, a delicious lunch, or a job well done, mindfulness helps you stay present and aware of the positives in your life. You don’t need to make a big production out of it; just take a moment to breathe and acknowledge the good things happening around you.

2. Write a gratitude letter

Think of someone who has made a difference in your life and write them a letter expressing your gratitude. It could be a mentor, a friend, or even your partner. Writing a gratitude letter is a powerful way to deepen your connection with that person and reflect on their positive impact on your life. Plus, sending it can brighten their day, too.

3. Start a gratitude journal

Keeping a daily or weekly journal where you jot down things you’re thankful for can help you stay focused on the positives. Even on tough days, finding something small to appreciate—like a quick laugh with a coworker or a nice sunset after work—can make a big difference. Over time, you’ll notice patterns and see just how much you have to be grateful for.

4. Be present and savor the moment

When something good happens, take a moment to fully enjoy it. Whether finishing a project ahead of schedule or enjoying a quiet moment during your lunch break, savoring the moment and being present can enhance your sense of gratitude and make positive experiences even more meaningful.

5. Practice gratitude at work

Take time to acknowledge and appreciate your coworkers’ efforts. A simple “thank you” or recognition of a job well done can create a more positive and supportive work environment. When everyone feels appreciated, it boosts morale and makes the workday more enjoyable.

6. Share your gratitude

Expressing gratitude out loud, whether in a meeting or just chatting with a friend, can help reinforce your feelings of thankfulness and spread positivity to others. It’s a simple way to lift everyone’s spirits and remind yourself of the good things in life.

7. Reflect on the positives before bed

Spend a few minutes each night reflecting on the good things that happened during the day. This can help you end the day on a positive note and improve your sleep quality. Instead of lying awake worrying about what didn’t go right, you’ll drift off with a sense of contentment.

8. Use visual reminders

Place reminders around your home or workspace to prompt you to consider what you’re grateful for. A photo of loved ones, a motivational quote, or even a small token from a memorable project can serve as a quick reminder to focus on the positives.

Health benefits of showing gratitude

Practicing gratitude isn’t just good for your mood—it’s great for your health, too. Regularly expressing gratitude can lead to better sleep, stronger immune function, and lower stress levels. According to research published in the Journal of Psychosomatic Research, people who practice gratitude experience lower levels of cortisol, the stress hormone, which can lead to better physical health. 

Additionally, gratitude has been linked to higher levels of happiness, confidence, and self-esteem. When you focus on the good in life, you’re improving your mental well-being and giving your body a physical boost.

Bottom line

Gratitude is a simple but powerful tool that can improve your life in many ways. Whether through journaling, mindfulness, or just saying “thank you,” practicing gratitude can help you feel more positive, connected, and resilient. In an industry like construction, where the work can be challenging and the days long, taking a moment to appreciate the good things can make all the difference. So, why not give it a try? It might just make your day a little brighter.