Do you wake up feeling you are ready to take on the day? Or do you find yourself hitting the snooze button, feeling unmotivated? Motivation may come and go, and it can be influenced by factors such as stress, mood, and life events. However one approach often overlooked is gratitude.
For years, gratitude was often misunderstood. Many saw it as a polite social nicety – simple ‘thank you’ or an appreciative nod. However gratitude extends beyond simply politeness. Practicing gratitude has been shown to improve mental health, motivation, and general life fulfillment. However, how exactly does gratitude help us stay motivated? The answer lies in both psychology and neuroscience.
The Science Behind Gratitude and Motivation
The influence of gratitude on mental health has been the subject of numerous studies by psychologists and neuroscientists. One study indicates that dopamine and serotonin are released when we practice gratitude, such as when writing about what we are thankful for or expressing appreciation to others. These neurotransmitters support long-term motivation, help regulate emotions, and elevate feelings of wellbeing.
According to a research led by psychologist Nathaniel Lambert, it was found that gratitude enhances self-efficacy; the belief in our ability to achieve goals. We are more likely to view obstacles as manageable and successes as achievable when we recognise the positive aspects of our lives. This mindset encourages persistence and a strong desire to invest in one’s own personal and professional growth.
Understanding Motivation
Motivation isn’t about being perpetually positive or pretending challenges don’t exist. It’s about developing a resilient mindset that can navigate both the peaks and valleys of life. Gratitude is one powerful tool in this toolkit – not a cure-all, but a meaningful companion on your motivational journey.
How Motivation Is Fueled by Gratitude
A lot of people struggle to stay motivated, particularly when confronted with adversities. Gratitude can be helpful in a few significant ways:
1. Change Your Perspective
Living gratefully shifts your brain to focus on the good things. We tend to take better care of ourselves when we are grateful. When we consciously look for kindness in other people, we are inspired to better ourselves and our way of life. When you express gratitude, you focus on the positive aspects of your work and personal life. You are less likely to get weighed down by negative thoughts or setbacks, and more likely to see opportunities and possibilities .
2. Strengthens Resilience in Tough Times
Life will always have tough moments. Gratitude helps you bounce back. Setbacks don’t feel as overwhelming when you acknowledge the past struggles you’ve overcome and the support systems around you. Gratitude allows you to develop emotional resilience, which enables you to continue moving forward, even in difficult circumstances.
3. Boosts Inner Drive
True motivation stems from within. When you appreciate your work, you approach tasks with genuine enthusiasm. Instead of seeking external validation, when you feel grateful for the work that you have, you are more likely to approach it with enthusiasm and energy. You are less likely to procrastinate or half-heartedly complete tasks.
4. Helps Boost Self-Confidence
Confidence and gratitude go hand in hand. When you appreciate what you’ve achieved, you see your journey differently. Recognising your progress reveals how far you’ve come, your unique strengths, and the skills you’ve developed. Feeling good about yourself starts with appreciating what you’ve already done. When you look back at your journey, you see how much you’ve grown and learned. Gratitude helps you spot your own strengths and the challenges you’ve overcome.
5. Enhances Social Support
Expressing gratitude strengthens relationships, leading to a more supportive environment that nurtures motivation and persistence.When you express gratitude to your family/friends, peers, clients, colleagues, etc, you build stronger connections and trust. You are more likely to receive positive feedback and support, which can lead to more opportunities and encourages you to persist.
Ways to Include Gratitude in Your Daily Life
1. Write it Down
You can start by listing down things you are grateful for each day and describe how they made you feel and why. You will recall how your lists made you feel better if you write them down. A mobile app or journal can help you record what you are grateful for. Consistency is key, this practice rewires your brain to focus more on the positives in your life. Keep up the practice for at least 2 weeks.
2. Reflect on Your Progress
Gratitude helps us see things more objectively, stops us from focusing on what still needs to be done by reflecting on what we have already accomplished. It’s also important to honour your achievements, no matter how small they are.
3. Show Appreciation to Others
We believe that being grateful makes us more humble because it shifts focus from ourselves and makes us acknowledge that our accomplishments are, at least in part, the result of what others have done. By even sending a sincere “thank you” note to a friend or coworker or even just taking time to think about the people who make a difference in your life. Or it could be something as simple as making them a cup of coffee or tea without being asked, can be a meaningful way to show appreciation.
4. Turn Gratitude into Motivation
Gratitude isn’t just saying “thank you” it’s a powerful way to drive personal growth. When you appreciate the help and opportunities you’ve received, you create energy to:
- Push yourself forward
- Learn from others
- Improve your skills
Feeling grateful doesn’t make you complacent. Instead, it motivates you to recognise your own strength, give back to those who’ve supported you, and achieve your goals.
A Word of Encouragement
You’re doing better than you think. Some days, surviving is winning. Some days, noticing a moment of joy is a massive achievement. Gratitude isn’t about pretending everything’s perfect. It’s about finding light in the complexity of life. Some days, that light might be a tiny spark. Other days, it’ll be a blazing fire.
Gratitude has the ability to elevate our thoughts, emotions, and determination to new heights. By making gratitude a daily practice, you’re investing in one of the most reliable ways to enhance your life—creating lasting motivation, resilience, and fulfillment.
