Each evening, as Tyler VanderWeele sits down to dinner with his wife and children, the family engages in a quiet ritual. They take turns sharing what they feel thankful for that day. VanderWeele, who co-directs the Initiative on Health, Spirituality, and Religion at the Harvard T.H. Chan School of Public Health, believes this simple act strengthens their bonds and shifts their perspective. “I do think it makes a difference and can be a very powerful practice,” he says. “Even on those bad days where life seems difficult, that effort is worthwhile.”
Gratitude has long been celebrated for its ability to lift spirits and foster connection. Now, emerging science suggests it might do something even more remarkable: help us live longer. Recent findings from a major study indicate that cultivating thankfulness could be linked to a reduced risk of early death, adding to a growing body of evidence on gratitude’s wide-ranging health benefits.
Groundbreaking Study Connects Gratitude to Longevity
Published in July 2024 in JAMA Psychiatry, new research analyzed data from 49,275 women participating in the long-running Nurses’ Health Study. These participants, with an average age of 79, completed a six-item gratitude questionnaire in 2016. They rated their agreement with statements like, “I have so much in life to be thankful for,” and “If I had to list everything I felt grateful for, it would be a very long list.”
Four years later, researchers examined medical records to track mortality. Out of the group, 4,608 deaths occurred from all causes, including cardiovascular disease, cancer, respiratory diseases, neurodegenerative disease, infection, and injury. Cardiovascular disease was the most common cause of death, reflecting its status as a leading killer in the United States.
The results were striking. Women who scored in the top third for gratitude at the study’s outset had a 9% lower risk of dying over the next four years compared to those in the bottom third. This association held true even after accounting for factors like physical health, economic circumstances, and other aspects of mental well-being. Gratitude appeared to offer protection against every cause of death examined, including heart disease.
“Gratitude has been one of the most widely studied activities contributing to well-being, but we couldn’t find a single prior study that looked at its effects on mortality and longevity, much to our surprise,” says VanderWeele, who co-authored the research. “A 9% reduction in mortality risk is meaningful, but not huge. But what’s remarkable about gratitude is that just about anyone can practice it. Anyone can recognize what’s around them and express thanks to others for what’s good in their life.”
How Gratitude Might Protect Health
While the study doesn’t prove that gratitude directly causes longer life, it highlights a strong correlation. VanderWeele suggests several mechanisms that could explain this link. “We know that gratitude makes people feel happier. That in itself has a small effect on mortality risk,” he notes. “Practicing gratitude may also make someone a bit more motivated to take care of their health. Maybe they’re more likely to show up for medical appointments or exercise. It may also help with relationships and social support, which we know contribute to health.”
Previous research supports these ideas, showing that gratitude can lead to greater emotional and social well-being, better sleep quality, lower depression risks, and favorable markers of cardiovascular health. By fostering positive emotions and stronger social ties, gratitude may create a buffer against stress and illness, promoting overall resilience.
Understanding the Study’s Scope and Limits
It’s important to note that this was an observational study, meaning it can’t establish causation—only an association between gratitude and longevity. Additionally, the sample group presents both strengths and limitations. All participants were older female nurses with high socioeconomic status, and the vast majority were white.
“Does the longevity effect extend to men, to those who are younger, and to those with lower socioeconomic resources?” VanderWeele asks. “Those are all open questions.” On the positive side, the large sample size and detailed data on confounding factors like physical health and social characteristics lend credibility to the findings. “Between the quality of the data and the size of the sample, we were able to provide reasonable evidence for this modest longevity effect,” he explains.
Simple Ways to Cultivate Gratitude Daily
If you’re not feeling particularly thankful today, know that you can shift that mindset. Asking yourself reflective questions can help evoke gratitude. Consider pondering: What happened today that was good? What am I taking for granted that I can be thankful for? Which people in my life am I grateful for? What is the last book I read or movie, show, or social media clip I saw that I really appreciated, and why? What am I most looking forward to this week, month, and year, and why? What is the kindest thing someone has said or done lately?
Incorporating small actions into your routine can also infuse your days with thankfulness. Try adopting VanderWeele’s family habit of sharing gratitude around the dinner table. Another effective practice is writing thank-you notes. “I do think writing a thank-you note or gratitude letter gets your mind to dwell on something positive for a longer period, to think more deeply about it, because you have to put it not just in words, but in writing,” VanderWeele says. “It also deepens the relationship and builds that bond.”
For a less conventional approach, experiment with a “savoring exercise,” which draws on mindfulness principles. Simply pause, look around you, and take in and enjoy everything that’s good in your current setting. “It’s not a big leap to go from recognizing the good to expressing gratitude for what you have,” VanderWeele observes.
By making gratitude a regular part of life, you may not only enhance your emotional well-being but also contribute to your long-term health. As this research suggests, a thankful heart could be a key ingredient for a longer, happier life.
