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Gratitude is something that we've been taught to do as kids. Even as adults, it is important to practice it because sometimes, without knowing it, a simple "thank you" can make a person's day.

In a study, experts used brain scanning technology and found that expressing gratitude increases brain activity. This also leads to a better chance of directing positive actions toward others. The study gives proof that gratitude changes the brain. However, some people find it difficult to express gratitude. Luckily, there are ways to strengthen a person's gratitude muscle. Here are some of them:

Journaling

In a study from 2017, researchers found that people who kept a gratitude journal for three weeks were more likely to extend selfless acts toward others because they felt rewarded for it. Gratitude journaling is a popular way to practice gratitude. You can do this by simply writing down a few things you are thankful for each day.  

Gratitude jar

Similar to journaling, a gratitude jar prompts you to write down what you are grateful for each day. It can be as simple as being able to see your loved ones or some achievement like getting a promotion. Whatever it is, you can write it down on small strips of paper and put them in a jar or a box. The beautiful thing about this is when you are feeling down, you can reach in and read some of the things you previously wrote to remind yourself of the things you are grateful for. 

Meditation

Meditation has been known to have physical and mental health benefits. But unlike regular meditation, gratitude meditation allows you to visualize the things you are grateful for while practicing your breathing.