At this stage of our lives, we’ve learned that wellness isn’t just about what we eat or how much we exercise. It’s about nurturing our minds and spirits too. Gratitude might sound simple, but sister, it’s one of the most powerful tools we have for our health.

Research shows that practicing gratitude can lower blood pressure, improve sleep quality, and reduce symptoms of depression. For Black women who’ve spent decades carrying the weight of the world on our shoulders, this practice offers a chance to finally exhale and receive some of that care we’ve been giving everyone else.

Start small. Each morning before your feet hit the floor, name three things you’re grateful for. They don’t have to be big. Maybe it’s the warmth of your bed, the fact that your knees didn’t ache when you woke up, or that first cup of coffee calling your name. Write them down in a journal you keep on your nightstand.

Here’s what makes gratitude especially powerful for us: it shifts our focus from what we’ve survived to what we’ve cultivated. We’ve weathered storms, raised families, built careers, supported our communities. Gratitude helps us honor that journey without getting stuck in the hurt.

Try a gratitude walk in your neighborhood. As you move, thank your body for carrying you through decades of life. Thank your ancestors for their strength that flows through you. Thank your friends who pick up the phone when you call. This combination of movement and thankfulness does wonders for both body and mind.

Consider starting a gratitude circle with your sister-friends. Once a week, gather over tea or a meal and share what you’re grateful for. There’s something about speaking our blessings aloud in community that multiplies their power. Plus, it reminds us we’re not alone in this journey.

Don’t skip over the hard stuff. You can be grateful for the lessons learned from difficult times, for the resilience that got you through, for the wisdom you gained. That’s not toxic positivity; that’s acknowledging your own strength.

Before bed, reflect on one good thing that happened that day. Even on the hardest days, there’s usually something: a kind word from a stranger, a good song on the radio, a moment of peace. This practice can transform your sleep and help you wake up with a lighter heart.