Gratitude in the New Year

December 15th, 2025 By: Joy Koeppen

Winter can be a difficult season, with darker days and colder temperatures often keeping us inside and isolated from people and from the refreshment that being outdoors brings. January can be particularly challenging as we come off the holiday season. For some, the holidays were difficult and stressful, making January a time of recovery and difficult reflection. For others, the holidays are joyful and full of connection and activity, so January may seem dull and lonely by comparison. New Year’s resolutions often signify a new start, but when those goals aren’t met, a sense of failure can follow.

One practice that can help with the winter doldrums is gratitude. Gratitude can change not only your way of thinking, but it can change your attitude, your brain (by rewiring for positivity) and your lifestyle.

Gratitude doesn’t always come naturally – hence the need to practice – so we need to be intentional about it. It begins with the deliberate naming of what we are grateful for. It sounds simple, but when difficult emotions take over, feeling grateful can be a challenge. A gratitude journal is one way to note these things. Entries don’t have to be paragraphs—recording just one or two items is enough. A gratitude jar is another option. You can write things for which you are grateful as they come to mind and put them into a jar. When you struggle to think of something, pull out one of the slips of paper and reflect on what you wrote. Carry a reminder object to prompt thoughts about what you are grateful for – this could be a picture, a card with a few words or an object that you hold or touch as a reminder to think gratefully. Thanking someone – in person, in a text, or even with a handwritten note – may also prompt feelings of gratitude.

The practice of gratitude has many benefits, including: