Proven Research Benefits of a Simple Daily Habit – Share Five Things You are Grateful For

Posted by Natasha Turner on 11th Jun 2025

My sister and I have been exchanging five things we are grateful for every morning for months now and, with consistency, I do feel it has made a positive impact on my mental health. I was curious to see if there was proven research to support this. So, I asked ChatGPT. Here’s what it said.

Practicing gratitude has been scientifically shown to produce a variety of positive effects on the brain and overall mental well-being. Here are proven, research-backed benefits of gratitude on the brain:

1. Activates the Brain's Reward System

Gratitude stimulates the medial prefrontal cortex and ventral tegmental area (VTA)—regions associated with dopamine release, motivation, and reward.

• Study: A 2015 fMRI study from Indiana University found that participants who practiced gratitude showed greater activation in the medial prefrontal cortex.

• Effect: This can lead to more positive emotions and reinforce pro-social behavior.

2. Reduces Stress and Anxiety

Gratitude downregulates activity in the amygdala, the brain’s fear center, which is responsible for stress and anxiety responses.

• Study: A 2017 study found that gratitude journaling was associated with reduced cortisol levels and enhanced heart rate variability.

• Effect: Lower physiological markers of stress and improved emotional regulation.

3. Improves Sleep Quality

Practicing gratitude enhances sleep quality by increasing positive thoughts and reducing intrusive negative thinking.

• Study: A 2009 study in the Journal of Psychosomatic Research found that grateful people sleep better and longer.

• Effect: Better sleep contributes to improved brain function and emotional resilience.

4. Enhances Neuroplasticity

Gratitude can help rewire negative thought patterns by fostering neuroplasticity—the brain’s ability to form new neural connections.

• Study: Repeated gratitude practice strengthens synaptic connections related to positive thinking.

• Effect: Can reduce symptoms of depression and promote a more optimistic outlook over time.

5. Increases Serotonin and Dopamine

Gratitude can lead to increased levels of serotonin (mood stabilizer) and dopamine (reward neurotransmitter).

• Effect: Regular gratitude activates these pathways, improving mood and decreasing symptoms of anxiety and depression.

6. Strengthens Social Bonds

Gratitude enhances activity in brain areas linked to empathyand social bonding, like the anterior cingulate cortex.

• Effect: People who express gratitude are more likely to build and maintain supportive relationships, which also buffer against stress.

Summary of Brain Benefits of Gratitude:

Brain Area Affected	Impact
Prefrontal Cortex	Improves decision-making, empathy
Amygdala	Reduces fear and anxiety responses
Ventral Tegmental Area	Increases motivation and pleasure
Hippocampus	Supports memory and emotional balance
Anterior Cingulate Cortex	Enhances social connection