There are many paths to becoming a happier, healthier person, but over the past two decades, one simple method has emerged: showing gratitude.

This practice benefits not only adults but children, too.

According to a 2019 study in the Journal of Happiness, gratitude is linked to happiness in children by the time they are five years old.

“One older study found that grateful children, ages 11 to 13, are happier, more optimistic, and have better social support,” says Amy Morin, LCSW and author of 13 Things Strong Kids Do. “Grateful kids also tend to give more social support to others as well. 

Studies published in Psychological Assessment report that teens aged 14 to 19 that express gratitude are more satisfied with their lives. They are also more engaged in their schoolwork and hobbies, have better grades, and are more involved in their communities.

But gratitude offers more than mental health benefits.

According to the American Psychiatric Association (APA), showing gratitude is also associated with a number of physical benefits.

“Studies have shown that feeling thankful can improve sleep, lower blood pressure, reduce depression, and even alter biomarkers of risk for cardiovascular disease,” says Amy Novotney in a paper for the APA.

Grateful kids may also turn into grateful adults, says social worker Morin.

Want your child to practice gratitude? Here are a few suggestions:

  • Model Thankfulness: Children learn gratitude by observing the adults in their lives. Regularly express appreciation in front of your child—for example, saying thank you to others or sharing what you're grateful for. Modeling gratitude helps children see it as a natural part of daily life.

  • Talk About It: Taking time to talk about things you’re grateful for encourages children to develop a habit of noticing positive aspects in their lives. This could be a daily “gratitude moment” at dinner, bedtime, or even in the car ride home from school.

  • Encourage Thank You Notes: Writing thank-you notes for gifts, acts of kindness, or support received is a classic way to teach gratitude. Studies show that the act of expressing gratitude in written form helps children reflect on what they appreciate and feel more positive emotions.

  • Involve Them in Acts of Kindness: Volunteering or helping others fosters empathy and gratitude. Encouraging children to serve helps them appreciate what they have and understand the importance of giving back.

  • Create a Gratitude Journal or Jar: Keeping a gratitude journal or adding notes to a “gratitude jar” is a fun and interactive way for children to express thankfulness. Over time, it allows them to look back on these positive memories, reinforcing their appreciation and gratitude.

But don’t overdo it, say experts.

Milena Batanova, PhD, director of research and evaluation for the Making Care Common Project at Harvard says find the right balance in encouraging your kids to be grateful. 

“If you’re talking to your kids about what they’re grateful for too often, it can water down the effects, or bore them,” says Batanova. “Then it can have a counterproductive effect on them and take all of the meaning out of it.”