Why Practicing Gratitude and Appreciation Shouldn't Be Limited to Thanksgiving

Practicing gratitude offers a meaningful benefit that extends far beyond Thanksgiving, influencing how we recognize the good in our lives and connect with the people around us. Through emotional intelligence, gratitude can become more than a seasonal expression of thanks; it can help us develop greater awareness, appreciation, and intention in everyday life.

Beyond Thanksgiving: Gratitude, Appreciation, and Emotional Intelligence

Marshall Connects article, "Why Practicing Gratitude and Appreciation Shouldn't Be Limited to Thanksgiving"

Gratitude is more than simply saying “thank you.” It involves intentionally noticing and appreciating the positive experiences, relationships, and contributions that might otherwise be overlooked in the busyness of everyday life.

This is where gratitude and emotional intelligence naturally intersect. Greater self-awareness helps us recognize what we value and how others affect our lives, while empathy encourages us to acknowledge those contributions and express appreciation in meaningful ways.

A thoughtful message, a sincere thank you, or simply taking a moment to recognize something positive can strengthen connection and shift our attention toward what matters.

Why Gratitude Deserves More Than One Day

Thanksgiving provides a natural reminder to reflect on what we appreciate. The greater opportunity, however, is carrying that awareness with us long after the holiday has passed.

When gratitude becomes intentional rather than occasional, we create more opportunities to notice the good, acknowledge others, and positively influence our own emotional well-being and relationships.

The Power of Daily Gratitude

For some people, expressing gratitude happens primarily around the Thanksgiving dinner table. We take turns sharing what we are thankful for and then return to our everyday routines. But gratitude becomes much more meaningful when it moves from an annual tradition to a daily practice.

A 2025 meta-analysis examining 145 papers, 163 samples and more than 24,800 participants across 28 countries, published in the Proceedings of the National Academy of Sciences (PNAS) found that gratitude interventions produced a small but reliable increase in well-being. The researchers also found that the effects varied depending on the type of gratitude practice and how it was implemented. (Source: Choi, H., Cha, Y., McCullough, M. E., Coles, N. A., & Oishi, S., 2025)

Even more recently, a large multinational study involving 10,696 participants across 34 countries found that brief gratitude practices produced immediate improvements in positive emotions, with smaller improvements in optimism and life satisfaction. (Source: Coles, N. A., Dang, A. V., Oishi, S., et al., 2026)

The message is not that gratitude magically solves life's problems. Rather, the evidence suggests that regularly directing our attention toward what we appreciate can positively influence how we experience our lives.

As I wrote in Giving Back: How to Find Your Personal Joy and Make a Difference to Others: "By adopting an attitude of Gratitude every day of the year, we can enhance our happiness and overall sense of well-being. Once we feel it, we want to reach out and help others."

Think about something as simple as saying "thank you" to the person who prepares your morning coffee. You are acknowledging another person's contribution. You are noticing their effort. You are creating a moment of human connection.

That is gratitude in action.

Gratitude Strengthens Relationships

One of the most powerful aspects of gratitude is that it is relational. When we genuinely say, "I appreciate you," "Thank you for helping me," or "I noticed what you did," we communicate that another person's actions matter.

Research has found that expressing gratitude can strengthen how people perceive their relationships and encourage behaviours that help maintain those relationships. This makes sense. When people feel seen and appreciated, connection can grow.

Consider this simple cycle: I notice → I appreciate → I express → You feel valued → Connection grows.

A sincere "thank you" costs very little, yet it can make someone feel recognized and valued. And gratitude doesn't always require words. Listening attentively, being present, helping someone, remembering an important detail, or simply acknowledging someone's effort can all communicate appreciation.

Gratitude in the Workplace

Gratitude shouldn't stop at home. It belongs in our workplaces, too. People want to know that their contributions matter. Recognition and appreciation can help employees feel that their efforts are noticed and valued.

For leaders, this is an important reminder:

Recognition should not be saved for the annual performance review. Look for opportunities to acknowledge people throughout the year.

Instead of simply saying: "Good job."

Be specific: "Thank you for taking the time to help that customer. I noticed how patiently you listened and worked through the problem."

Specific appreciation tells people what you noticed and why it mattered. That kind of recognition can be especially powerful because it is personal, genuine and connected to someone's contribution.

Gratitude and Emotional Intelligence

Gratitude connects naturally to emotional intelligence. Emotional intelligence requires us to become more aware of ourselves, more attentive to others, and more intentional in how we manage our relationships. Gratitude encourages many of these same skills, including:

Self-Awareness: We become more aware of what matters to us and what contributes to our sense of well-being.
Social Awareness: We become more attentive to the efforts, emotions and contributions of others.
Empathy: When we recognize what someone has done for us, we begin to understand their effort, intention and perspective.
Relationship Management: Expressing genuine appreciation can strengthen trust, connection and communication.

Gratitude therefore isn't simply about feeling thankful. It is about noticing and then choosing to express what we notice. That is where gratitude and emotional intelligence come together.

The Importance of Authentic Gratitude

Another important lesson worth remembering is that gratitude should be genuine. We shouldn't say "thank you" simply because we feel obligated, nor should appreciation become a management technique used to manipulate behaviour.

Recent research also suggests there can be downsides when gratitude feels exaggerated or inauthentic. A 2025 study published in Personality and Social Psychology Bulletin found that, among romantic couples, amplifying expressions of gratitude beyond what someone genuinely felt could undermine personal and relationship well-being by reducing feelings of authenticity and responsiveness.

Don't manufacture gratitude. Mean it.

A genuine "thank you" is far more powerful than a routine one.

Simple Ways to Practice Gratitude Every Day

Gratitude doesn't require a major lifestyle change. It can begin with small moments.

Say thank you: Don't assume people know you appreciate them. Tell them.
Be specific: Explain what you appreciate and why it mattered.
Write a note: A handwritten note, email, or text can make someone's day.
Listen with intention: Giving someone your full attention is a powerful form of appreciation.
Notice the little things: A beautiful sunrise, a conversation with a friend, a good cup of coffee, or a quiet moment can all become opportunities for gratitude.
Keep a gratitude journal: Write down a few things you appreciate. Focus on specific experiences rather than simply creating a repetitive list.
Recognize someone's contribution: At work, acknowledge the effort behind the result, not just the result itself.
Pay it forward: Let someone's kindness inspire you to do something kind for someone else.
Be present: Put down the phone. Make eye contact. Give people your attention.

Sometimes the most meaningful expressions of gratitude are the simplest.

A Simple Seven-Day Gratitude Challenge

Why not make gratitude a practice for the next seven days?

Day 1: Write down three things you appreciate.
Day 2: Thank someone who has helped you.
Day 3: Send a message to someone you haven't spoken to in a while.
Day 4: Recognize someone at work for something specific they have done.
Day 5: Do something kind for someone without expecting anything in return.
Day 6: Take five minutes to reflect on a person who has positively influenced your life.
Day 7: Tell someone, face-to-face, what you appreciate about them.

Then ask yourself:

How did it feel to give appreciation?
How did others respond?
What did I notice that I might otherwise have overlooked?

Gratitude Is a Practice, Not a Holiday

Thanksgiving may remind us to be grateful, but practicing gratitude is a year-round opportunity. By making daily gratitude part of our lives and consistently expressing appreciation, we can create more opportunities for connection, reflection and well-being while strengthening emotional intelligence.

Gratitude doesn't mean that everything is good. Life can be difficult. We experience disappointment, loss, frustration and uncertainty. Gratitude should never be used to dismiss those experiences or tell someone to "be grateful." Instead, gratitude gives us another perspective.

Even when life isn't easy, we can still choose to notice what is good, meaningful and worthy of appreciation.

Research published in Proceedings of the National Academy of Sciences suggests that gratitude practices can provide modest but meaningful benefits to well-being, while expressing gratitude may also strengthen feelings of connection within our relationships.