The following is an excerpt from "Three Things I Learned from Teaching Happiness" by
Whenever I teach the science of happiness, I try to leave people with something they can do right after they walk out of the room. Often the simplest, most accessible message is gratitude. Feeling grateful fosters a more accurate understanding of happiness, strengthening our social connections and motivating us to engage and give back to others. Gratitude is often a theme of mindfulness practices, and is squarely focused on the role that others play in our own life’s goodness. Reflecting upon and expressing gratitude is an exercise in capitalizing on enjoyment, building trust, and softening self-focus; we acknowledge what is good and attribute the source of that goodness to others, and this can help anyone avoid the common pitfalls of pursuing happiness.
How can we get better at expressing gratitude? Try this: when thanking someone,
1) say what they did that you are thankful for,
2) acknowledge the effort it took for them to do this, and
3) describe how it was good for you.