Gratitude
“I am grateful for many things and I express that thankfulness to others.”
Become Aware Of Your Strength
What is Gratitude?
The character strength of gratitude involves feeling and expressing a deep sense of thankfulness in life, and more specifically, taking the time to genuinely express thankfulness to others. This thankfulness can be for specific gifts or thoughtful acts. It could also more generally reflect recognition of what that person contributes to your life. We can be grateful for deliberate acts by others, such as a piece of art from a child, or for spontaneous treasures, such as a cool breeze on your face on a hot day. What marks gratitude is the psychological response: the transcendent feeling of thankfulness, the sense of having been given a gift by that person or event. Grateful people experience a variety of positive emotions, and those emotions inspire them to act in more virtuous ways – humbler, more persistent, or kinder. Gratitude tends to foster the character strengths of kindness and love, and therefore is closely associated with empathy and with connection to others.
There are two types of gratitude:
Benefit-triggered gratitude: the state that follows when a desired benefit is received from a benefactor.
Generalized gratitude: the state resulting from awareness and appreciation of what is valuable and meaningful to you. There are two stages of gratitude:
Acknowledging the goodness in your life.
Recognizing the source of this goodness is outside yourself.
When you regularly practice gratitude, you may begin to notice more positive moments in your day, feel grateful for the little things, and even think differently about your relationships and your disposition. Gratitude can lead to an increased sense of purpose and a stronger focus on what truly matters.
Gratitude is a strength within the virtue category of transcendence, one of six virtues that subcategorize the 24 character strengths. Transcendence describes strengths that help you connect to the larger universe and provide meaning. The other strengths in Transcendence are appreciation of beauty & excellence, gratitude, hope, humor, and spirituality. Each of these can influence our behavior, thoughts, and values, and can be shaped by our unique character traits.
Explore and Apply Your Strength
Where does gratitude appear in your character strengths profile?
Research findings on the benefits of the strength of gratitude found that gratitude is one of the 24 character strengths most connected to the experience of a meaningful life. Gratitude also contributes to several physical and psychological health benefits, such as better cardiovascular and immune functioning. Learn how to activate this strength and all of your other strengths with your personalized Total 24 Report.
- Frequently Asked Questions About Gratitude
- Can gratitude be developed, or is it a fixed trait?
Gratitude can be intentionally cultivated. Regular reflection, journaling, or expressing appreciation can strengthen this character strength over time. If you’ve taken the VIA Survey, reviewing your personality report and seeing where gratitude falls in your signature strengths can give you insight into how naturally this strength shows up for you—and how to grow it further.
- Why is gratitude categorized under transcendence?
Gratitude helps individuals connect to something greater than themselves, whether through relationships, meaning, or a sense of purpose, which are core aspects of transcendence.
- What’s the difference between gratitude and appreciation?
While gratitude often involves recognizing something you’ve received (like a favor or a gift), appreciation is broader. It can include valuing people, experiences, or even beauty in the world without necessarily feeling indebted or receiving something tangible. Both are positive emotions, but gratitude usually includes an element of thankfulness directed outward.
- What if I’m not feeling thankful right now?
That’s okay. Gratitude isn’t about forcing positive feelings; it’s about gently noticing what’s good, even in small or subtle ways. If you’re going through a tough time, start small. A warm cup of coffee, a quiet moment, or a kind word can be a doorway into gratitude. It's not about ignoring hardship, it's about finding what uplifts you alongside it.
- What can I do to increase gratitude?
You don’t have to wait for a big moment to feel grateful—gratitude grows through small, consistent practices. Here are a few simple ways to build it: -Keep a gratitude list: Jot down 1–3 things you’re thankful for each day. -Try “Three Good Things”: Before bed, name three things that went well today—and why. -Say thank you—out loud or in writing: Share your appreciation with someone. -Take a gratitude walk: Notice and mentally name things around you that bring joy. -Use reminders: Link gratitude to daily moments, like brushing your teeth or sipping coffee.
The more you practice, the more naturally it comes.