NFTW: The Science of Gratitude

What's good everyone? Hope you've all been well. I've been thinking lately about the power of small habits and how they shape our experience of the world. The most consuming habit that has had much of my attention this week has been the act of gratitude. I’ve been trying to systematise it in my own life and one of the ways I wanted to get conviction was to look at the science on the topic of gratitude. I’ve been spun by the findings and I now want to make it a non-negotiable path in my life. So this week I’m going to share these findings with you and hopefully it encourages you to set gratitude as a consistent life practice as the findings have done for me.

The Measurable Impact of Gratitude

I’ve recently become a big fan of Elicit AI (still on the free version though!). I use it to consolidate journals on topics I’m interested in. I recently came across some fascinating research on structured gratitude interventions that has me rethinking how I approach my own mental wellbeing. In a comprehensive analysis of multiple studies, researchers found that gratitude practices delivered through both traditional writing and digital formats consistently produced moderate to large positive effects on psychological wellbeing.

What surprised me most wasn't that gratitude helps most of us intuitively know this but rather the measurable magnitude of its impact. One study of a 6-week gratitude program showed improvements with an effect size of d = 0.93 immediately after the intervention, which remained moderate (d = 0.66) even at the 6-week follow-up.

For those unfamiliar with research jargon let me run a quick breakdown to follow much more easily, these "d values" are known as Cohen's d—a statistical measure that quantifies the size of an effect. You can think of it as the research equivalent of signal strength on your phone. A d value of 0.2 is considered a small effect (one bar of signal), 0.5 is medium (two to three bars), and anything above 0.8 is large (full bars). So when studies show gratitude interventions hitting d = 0.93, we're talking about effects that are literally off the charts by research standards stronger than many pharmaceutical interventions for mild to moderate depression.

Another study focusing specifically on healthcare practitioners; a population known for high burnout rates found that writing work-related gratitude diaries significantly reduced depressive symptoms (d = -0.49). Even more interesting was that these benefits weren't just temporary; they persisted at the 3-month follow-up.

This reminds me of something Toni Morrison once wrote: "Like failure, chaos contains information that can lead to knowledge - even wisdom." Perhaps gratitude is a tool that helps us extract meaning from our experiences, both challenging and positive, transforming them into sources of growth rather than merely things that happen to us.

When Gratitude Works Best

One particularly enlightening finding from the research was that gratitude interventions appear most effective for those experiencing moderate levels of psychological distress. A study using a mobile app-based approach produced a significant reduction in depression, anxiety, and stress (d = -0.68) among participants with moderate baseline symptoms, while showing negligible effects for those with low symptomatology.

To put "moderate psychological distress" in context, we're talking about people who aren't in crisis but are definitely struggling—the space where you might find yourself feeling persistently overwhelmed, having trouble sleeping, experiencing reduced productivity, or noticing your mood consistently affecting your daily life. It's that middle ground where you're functional but far from thriving; perhaps showing up for work and social obligations while carrying an internal weight that most people don't see. Think of the difference between occasionally feeling anxious before a presentation (low distress) versus feeling a persistent background hum of worry that colours multiple aspects of your life (moderate distress).

I've found this to be true for myself and in conversations with friends as well. Those going through moderately challenging periods often report the greatest benefit from intentional gratitude practices. It's as if gratitude provides a counterbalance to difficulty without dismissing it acknowledging hardship while simultaneously creating space for appreciation.

This seems to connect with something I've observed in music as well, particularly in the work of artists like Kendrick Lamar, who often weave gratitude into narratives of struggle. On songs like "FEEL." and "PRIDE." from DAMN., Kendrick examines the complexity of being grateful amid difficult circumstances, finding power in that tension rather than pretending it doesn't exist.

The 21-Day Gratitude Challenge

Inspired by this research, I'm proposing something simple yet potentially transformative: a 21-day gratitude challenge. Research shows that traditional journaling approaches are particularly effective, with gratitude lists yielding effect sizes of d = 0.60 compared to focusing on hassles. This one is open for everyone but particularly directed towards the brothers as I’m seeing modern (and incorrect) expressions of masculinity aren’t providing a broad enough canvas for men to display the vast range of emotions bestowed to us as men.

Here's the practice: Each evening for the next 21 days, write down three things you're grateful for and briefly explain why. The "why" part is crucial—it helps move beyond superficial acknowledgment to deeper appreciation. These don't need to be profound (your morning coffee counts!), but they should be specific to that day.

What distinguishes this from generic "think positive" advice is the structured, consistent practice and the emphasis on specific, personal experiences of gratitude rather than vague positivity. It's not about ignoring challenges but rather about training our attention to also register the good that exists alongside them.

As Ralph Lauren, who I've written about previously, once said: "The world is open to us, and each day is an occasion to reinvent ourselves." Perhaps a daily gratitude practice is one small tool for that reinvention a way to gradually reshape how we perceive and engage with our experiences.

I'd love to hear from any of you who decide to take on this challenge. What patterns do you notice? Does the practice become easier or more challenging over time? Do certain categories of gratitude recur in your entries?

And if you need some background vibes to get you through this exercise then there is no better place to go than to the work of Cleo Sol—beautiful, soulful and affirming music. I’ve mentioned her tape Mother being a modern classic ad if you haven’t definitely give it a spin while going through the exercise. Wishing you well my people, always.

Honourable mention to the late Nipsey Hussle. The Marathon Continues 🏁

Until next week. Peace.

*For anyone that wants links to the research referenced feel free to hit me up.