Making Time for Gratitude

Reflections on Gratitude

I’m writing this the night before what feels like my billionth midterm at Stanford, and I have not started studying. I’m tired. I’m unmotivated. I have a dozen other things I’d rather be doing. But there is something special about this exam. It’s my first exam as a graduate student and that realization causes my mood to shift.

I’m grateful. Grateful to be the first in my family to pursue a master’s degree. Grateful for the privilege of receiving an education like this. Grateful for the people who sacrificed so I could be here. Even in my fifth year at Stanford, I catch myself slipping into a mindset that takes all of this for granted. But when I take a moment to remember what it took to get here and what it means to be here, I find a deeper kind of gratitude that reminds me why I keep going.

It’s hard, though, sometimes to find the time to practice gratitude between the busyness of my day-to-day. Over the years, I’ve found small ways to practice gratitude that work for me that I wish I knew when I started at Stanford. And maybe they can work for you too, reader!

A Picture a Day

This is one of my favorites and is super simple. At any time during the day, when you feel happy or calm or grateful, take a quick picture of the moment. Just a simple, candid picture that captures the moment and save all of them to one place. This can be your “Gratitude Album” or “Happiness Album” and is a place you can return to when you find yourself a bit down or stressed to serve as a reminder of all the beautiful things in your life.

Gratitude Journal

A gratitude journal may seem like a big commitment, but it’s actually very easy. Essentially, every day you’ll try to write down three things that you are grateful for, whether that be people, places, events, etc. It doesn’t need to be a paper and pen journal. It can be in the notes app on your phone or a Google Doc on your laptop. The important thing is writing it down! Some people prefer to start their morning by writing in their gratitude journal while others find it a good way to end their day before going to bed. It’s up to you!

Express Your Gratitude to Someone

Feeling grateful for someone? Tell them! Doesn’t have to be a super long message or anything, a quick “I appreciate you” is very meaningful. Whether it be a friend, family member, or partner, take a moment to tell them how grateful you are for them.

Thank Yourself

Gratitude isn’t just something you give to others. You owe it to yourself too! Take a moment to thank yourself for the little things, like getting eight hours of sleep, going to office hours, doing your laundry. These small acts of care are gifts to your future self. And don’t forget to thank yourself for the moments when you choose kindness over criticism. Be grateful for the times you let yourself rest, for the times you didn’t let stress consume you. That’s not laziness, it’s wisdom and resilience.

I wish I had known how to practice gratitude better earlier. It would have been very helpful when feeling overwhelmed or stressed, and I am very grateful (haha, I get it) to have learned small ways to do so.

Written by: Ryan Esquivel, Class of 2026