Your health is so much more than just the food you eat and how often you work out. It’s also impacted by your thoughts and emotions.

That means there is truth after all in aiming for “good vibes only,” and practicing gratitude is one of the best ways to keep your vibration high. 

This can have so many benefits on your health like better sleep quality, raised energy levels, an enhanced ability to focus, and reduced stress, anxiety and pain (there’s even evidence practicing gratitude can serve as an antidepressant). Not to mention increased self-esteem and improved relationships with others.

Feel like you have zero time or energy to put towards a new “practice”? Don’t worry — it can be simpler than you might think.

To get you started, here are five tiny ways to practice gratitude that are so quick and easy we bet they wipe out every excuse you thought you had.

It can feel so good to give or receive a heart-felt thank-you letter. But writing the perfect card or email can be a significant time investment.

Texting, on the other hand, takes seconds and can still produce powerful results. Try saying thank you or simply ask how your friend is doing. The act of reaching out is a form of gratitude in and of itself. You’re acknowledging your connection and showing how much you value the other person.

Listening to music you love triggers your brain to release dopamine, encouraging feelings of pleasure.

Choose a song that’s upbeat — better yet, pick one that makes you want to dance or sing along to it. While you’re jamming, think about how grateful you are to be able to experience the music, to be able to hear the notes, to use your voice, and to move your body.

Place a rock (or other designated object) in a location where you’ll see it semi-frequently. Each time you pass it, pause and touch it, and silently express gratitude for something good you’ve experienced that day.

At first you may feel a little silly, but soon you’ll find you’re able to more readily recall things you’re grateful for each time you pass your gratitude rock. That’s the goal.

Spend 15 minutes writing down things you’re thankful for, each on a different slip of paper. Be specific. Put them all in the gratitude jar. Whenever you pass it, or if you’re feeling low or ungrateful, draw a random slip and think for a few seconds about what you wrote and why.

An alternative is to add moments of gratitude over time. At the end of the month or year, set aside a few minutes to empty your jar and review them, meditating on all the positives in your life that they represent.

Go for a completely unplugged stroll. Try to observe things you might have otherwise ignored, such as colors, sounds or scents. Even the grass or concrete beneath your feet. 

Silently tell yourself why you’re grateful for each of these things. Maybe there are aspects you’ve never even thought about before. In time, you’ll get better at noticing what’s around you and expanding your capacity for gratitude.

Make it your own.

With so many wonderful ways to practice gratitude, experiment to find what works best for you.

And remember, even if you don’t immediately feel grateful from your practice, it’s worth noting that you really can “fake it until you make it,” since scientists have found that acting happy still produces the desired physiological responses in your body.

Commit to sticking with it and, above all, be kind to yourself as you begin your gratitude journey.

To help you get started, leave a comment below and tell us: what’s one *tiny* gratitude practice you can start today?