5 Gratitude Activities to Strengthen Family Connection

Written by Allie Muzzio, MOT, OTR/L

Gratitude is more than just saying “thank you.” It’s a powerful practice that nurtures connection, builds resilience, and invites joy into our lives. Gratitude is essential for fostering mental and emotional well-being.

Five Ways to Embrace Gratitude

Here are five impactful activities to help you embrace gratitude – and why this practice of gratitude is essential for fostering mental and emotional well-being. 

• Create a Gratitude Tree

1. 1. 1. Turn gratitude into a fun and meaningful family tradition by making a Gratitude Tree. Start by cutting out a tree trunk and branches from construction paper and hanging it on the wall or fridge. Then, cut out colorful paper leaves or use post-it notes and have each family member write something they are thankful for on a leaf. Add new leaves throughout the season, creating a vibrant display of gratitude. This collaborative activity doubles as a heartwarming decoration and a daily reminder to celebrate life’s moments.
      2. Why it matters: This activity helps children and adults alike focus on the positive, fostering empathy and connection within the family. Plus, the visual reminder encourages ongoing reflection. 

• Explore Gratitude Through Stories 

1. 1. 1. Reading gratitude-themed books, like Bear Says Thanks, is a wonderful way to introduce the concept of gratitude to younger children. These stories spark meaningful  conversations about appreciating what we have and the people around us. 
      2. Why it matters: Stories help children relate to abstract ideas like gratitude, making it easier for them to understand and connect with the emotion, allowing them to apply it in their daily lives. 

• Play “Rose, Bud, and Thorn” 

1. 1. 1. During dinner or before bedtime, encourage each family member to share their “Rose” (something good about their day), “Bud” (something they’re looking forward to), and “Thorn” (something challenging). This reflective activity helps frame experiences through the lens of gratitude, while also acknowledging difficulties. 
      2. Why it matters: By focusing on both the positive and the growth opportunities, this activity teaches emotional resilience and helps children develop a balanced perspective. 

• Start a Gratitude Journal 

1. 1. 1. Encourage older children or teens to write in a gratitude journal regularly. They can jot down a few ideas they are thankful for each day, or explore prompts like “What made you smile today?” or “Who inspired you this week?”
      2. Why it matters: Journaling boosts mental clarity and provides a private, safe space for processing feelings. This encourages emotional regulation and helps foster a deeper sense of appreciation and gratitude.

• Practice “I am” Affirmation Breaths

1. 1. Teach children and family members to pair affirmations along with deep breathing. For example, take a deep breath in, then as you exhale, say out loud “I am grateful” “I am calm” or “I am enough.” 
   2. Why it matters: This activity promotes mindfulness, helping to create grounding moments during busy or stressful times, both during the holidays and beyond, as well as encouraging emotional awareness and a positive mindset. 

Why Gratitude Matters

Research shows that practicing gratitude isn’t just good for the heart – it’s good for the mind, too! 

Regularly practicing gratitude can: 

• Boost happiness and reduce stress.
• Improve relationships by fostering empathy and kindness. 
• Help us stay present and appreciate life’s simple joys. 
• Encourage resilience in the face of challenges.
• Cultivate a positive family culture rooted in connection and understanding. 

Gratitude is a skill, and like any skill, it grows with practice. By incorporating activities like these into your family’s everyday routine, you’re not just creating joyful moments – you’re laying the foundation for a healthier, more connected life.

For more information on practicing gratitude, we hope you’ll watch our webinar: The Power of Positivity.