We’ve all been there before. You wake up feeling cranky, nothing seems to be going your way, and all you can think about is how unfair life is.

Trust me, I get it. But no matter how ungrateful you’re feeling, it’s important to find things to be grateful for. Why? Because gratitude has been scientifically proven to have a whole host of benefits, including reducing stress, improving sleep, and increasing overall happiness.

So even on your grouchiest of days, try to find a few things to be thankful for with these seven tips.

1. Keep a gratitude journal.

Every night before bed, spend five minutes writing down three things you were grateful for that day. This could be anything from your partner making you dinner to getting a promotion at work. Big or small, everything counts! Tracking your daily gratitude will not only help you appreciate the good moments more, but it will also help remind you of all the wonderful things happening in your life when you’re having a tough day.

Grab this 58-page gorgeous gratitude journal to help you get started with gratitude journaling

2. Call a friend or family member.

When was the last time you checked in with someone just to see how they were doing? This simple act can not only make someone else’s day, but it can also help shift your focus from your own problems to the good fortune of having people you care about in your life.

So the next time you’re feeling down, pick up the phone and give someone a call!

3. Volunteer your time.

One of the best ways to practice gratitude is to give back to others who are less fortunate than you. Whether you volunteer at a local soup kitchen or spend an afternoon walking dogs at the animal shelter, giving your time to those in need is a great way to remember just how lucky you are. And as an added bonus, volunteering has been shown to decrease stress and improve mental health! 

4. Say thanks more often.

We often take the people closest to us for granted because we assume they know how much we appreciate them. But taking the time to say “thanks”—whether it’s thanking your partner for doing the dishes or expressing gratitude to a friend for listening—can go a long way in making both you and them feel good. So make it a point to show appreciation more often, and watch your relationship blossom as a result!

5. Practice mindfulness and savor the moment.

When was the last time you truly savored a moment? Instead of mindlessly scrolling through social media or watching TV on autopilot, take a few minutes each day to truly experience what’s around you—the sights, smells, sounds, etc. Not only will this help you appreciate the world more, but it will also help train your brain to focus on positive thoughts instead of negative ones. 

6. Give yourself some credit!

We tend to be pretty hard on ourselves when things don’t go our way—but why? One of the quickest ways to boost your mood is by practicing self-compassion and showing yourself some love when things get tough (yes, even crediting yourself for getting out of bed on days when all you want to do is curl up under the covers).

So cut yourself some slack every once in a while and pat yourself on the back for making it through another day…you deserve it! 

7 . Appreciate nature.

Mother Nature always has something beautiful waiting for us—we just have to appreciate it!

Make it a point to go outside every day and take in the fresh air (even if it’s just for five minutes).

Not only will this help clear your head, but being amongst trees, flowers, and other forms of nature has been shown to boost our moods significantly! So get outside as often as possible…your mental health will thank you for it later. 

Conclusion: 

It can be easy to fall into trap of feeling like life isn’t fair when things don’t go our way.

But no matter how ungrateful we‘re feeling, there are always things we can find and be thankful for.

By practicing gratitude, we can reduce stress, improve sleep, increase happiness, and enhance our relationships with others.

So next time you‘re feeling down, try one (or all!) of these seven tips! Trust me, you‘ll feel better in no time.