I was interviewed for the meQuilibrium Cup of Calm blog on the science of gratitude and shared my gratitude practice:

It’s easy to dismiss the practice of gratitude as overrated, especially when life is not going particularly well. But gratitude can be a game changer.

“Gratitude completely transformed my life,” says Alanna Fincke, a board certified coach and executive director of content and learning at meQ. For years, Fincke fixated on the negative, overlooking what was clearly going well in her life. “I wouldn’t allow myself to take in the good things.”

Fincke was feeling overwhelmed and burned out. So she made a conscious effort to commit to a gratitude practice. Today, it’s become an important part of her life that not only helps her have a better day, but it also has allowed her to experience more joy simply by noticing and appreciating the good.

Research confirms these and other benefits of a gratitude practice. For example, studies have linked gratitude to happiness, lower anxiety, higher self-esteem, and greater satisfaction at work. Gratitude also has been associated with better quality sleep, lower blood pressure, and fewer aches and pains. As Fincke notes: “Gratitude is like a superfood.”

So why do we often push gratitude to the side? Busy lives filled with personal and professional responsibilities often contribute. We also might hold inaccurate beliefs about gratitude, such as assuming it only relates to “grand” moments (promotions and bonuses, buying a house, holiday celebrations) or is reserved for privileged people who have it all.

But with gratitude, everything counts—whether it’s being thankful for a beautiful sunset, a car that works, or a comforting chat with your partner. Another bonus? It doesn’t take much to cultivate gratitude. Just a few minutes a day can help you reap the benefits.

To supercharge your gratitude, Fincke recommends getting started with these three steps.

Step 1: Pick a practice.

There are many ways to practice gratitude. The key is to find a practice that resonates with you. For example, Fincke keeps a gratitude journal. Every morning, she jots down what she’s grateful for, which sets a powerful tone for her day.

In the evening, she and her family go around the dinner table discussing their rose, bud, and thorn of the day: what went well, what didn’t go well, and what they’re looking forward to.

Other gratitude practices to consider include:

• Start your day by reflecting on these three questions: What am I grateful for? What does it look like to show up as my best self? What can I let go of?

• Track your wins, recording what went well or what you completed.

• Notice your surroundings and identify something you appreciate.

• Turn a complaint into an encouraging, empowering statement. For example: “I hate having to think about what we’re eating for dinner” becomes “I’m in the process of helping my family eat more nutritious meals.”

Step 2: Keep it simple.

Gratitude lives in the little things. So rather than searching for big, shiny moments, think small. A comforting hug. A funny text from a friend. A kind gesture from a co-worker.

Similarly, specificity matters. The more specific you can be with your gratitude, the more powerful and meaningful it’ll feel. As professor and gratitude researcher Joel Wong tells “The New York Times,” specificity "deepens our experience of gratitude. It intensifies our grateful emotions and thoughts.” For example, instead of "Today was a good day," consider “I’m grateful I was able to take an extra long walk.”

Step 3: Make it brief and do it daily.

Make your gratitude practice brief. Forming a sustainable habit is much easier when it’s two minutes or less. Also, don’t wait until you’re in an appreciative or positive mood. Make gratitude a regular part of every day, like eating dinner.

In fact, to ensure gratitude becomes a daily habit, pair your preferred practice with an already established activity. For example, write in your gratitude journal while sipping your morning coffee. Think of your wins from the day while brushing your teeth before bed. Discuss gratitude with your child after your nighttime reading. Any time you wash your hands, think about something that makes you smile.

“If you fall off the wagon and miss a few days, remember that gratitude is an ongoing practice,” Fincke says. “It is always here. So you can return to it at any time."