Why a gratitude walk might be the mental reset you need

Meditation & Mindfulness

Sep 4

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

A gratitude walk is a simple, powerful way to reduce stress and boost wellbeing. Learn 8 steps to build this calming practice into your day.

Everyone has those days when nothing seems to go right. You might catch every red light on the way into the office, spill your coffee all over your keyboard, and get met with crickets during a presentation you spent forever working on. It feels pretty awful — like you’re stuck in an endless spiral of doom.

Deep down, you know you’re not, but it’s tough to know how to turn your day around. One solution? Taking a gratitude walk: the perfect blend of physical movement and mindfulness.

In moments of stress, a gratitude walk may feel silly, but it can offer a simple and grounding way to reconnect with the present moment, even when the mere thought of it seems impossible. They can give you time to focus on what feels okay, comforting, and even worth noticing.

Here’s everything you need to know about how to incorporate them into your day.

What is a gratitude walk?

A gratitude walk is exactly what it sounds like: a short walk where you intentionally focus on things you’re thankful for. It’s a way to move your body while inviting your mind to notice what feels good, comforting, or meaningful.

A walk like this can be as simple as a few minutes around your block, a lap in the grocery store parking lot, or just a slower-than-usual walk to the bus stop. The shift is in your attention. You gently steer your thoughts toward small moments of appreciation: the sound of birds, the warmth of sunshine, and how the air feels that day.

In general, these walks are about reminding yourself that ease and beauty still exist, often right alongside the mess.

Why a gratitude walk can boost your wellbeing

Taking a walk can help to lower your stress hormones, improve your cognitive function, and enhance your mood. And when you pair that with a gentle shift in focus toward what you’re grateful for, you give your brain and body a subtle but meaningful reset.

Gratitude can help reduce anxiety and improve your sleep, and when you layer that into a walk, it can become easier to access. You may start to feel more appreciative of the small things, like the ground beneath your feet or the breeze on your face.

Basically, this type of walk creates space to remember that good things can coexist with stress.

5 benefits of a gratitude walk

Noticing the good things in your life while walking can help gently shift how you feel. Here are five benefits of this practice:

1. Reduces stress in real time: Walking can help naturally lower your stress. When you add a gratitude focus, you can interrupt stress loops and promote a more grounded state.

2. Improves emotional resilience: When you practice gratitude, you train your brain to notice supportive cues, even when things are hard. This can help you bounce back faster from emotional setbacks.

3. Enhances presence and focus: These walks are a low-stakes way to return to the present moment. They help interrupt mental noise, which can provide a steady point of focus.

4. Boosts overall mood: Gratitude can trigger the release of feel-good chemicals like dopamine and serotonin. Combining that with the movement of walking creates a layered effect that can brighten your outlook.

5. Supports long-term mental health: Regular gratitude practices have been shown to decrease symptoms of anxiety and depression. This practice can become easier to repeat when it’s built into a daily walk.

How to do a gratitude walk: 8 simple steps to start your routine

The best part of a gratitude walk is that there’s no one right way to do it. It’s really just about finding a moment of presence, however brief, and turning your attention towards what feels comforting.

If you’d like to practice, here are some mindful tips to get started.

1. Choose a low-effort route

Stick to a path you know well so you don’t have to worry about directions or distractions. Also, familiarity helps free up mental space.

You could do a quick loop around your neighborhood, a lap at the park, or just walk down a hallway at work during a break.

💙 Tamara Levitt’s series on Gratitude can help you integrate thankfulness into your life.

2. Start by checking in with your body

Before you begin, try naming things you’re grateful for and then see how you feel physically. You could notice if your shoulders are tense or your jaw is tight. Then, take a few breaths.

Even a 30-second pause can help your nervous system settle.

3. Let your senses lead the way

Use your senses as anchors. Ask yourself what you see, hear, feel, smell, or taste.

You might appreciate the sunlight filtering through trees, the rhythm of your footsteps, or the smell of rain. Remember, gratitude doesn’t have to be profound or poetic. It just has to be real.

4. Name specific things

Be as specific as possible. Instead of saying, “I’m grateful for my health,” you might note that you’re thankful that your legs feel strong or that your feet aren’t in pain.

Granularity can help your brain connect more with your intentions.

5. Use prompts if you get stuck

If gratitude feels out of reach, consider using prompts.

You might ask yourself questions like, “What made me smile today?” or “Who supported me this week?” If you’re still coming up empty, try: “What tiny conveniences do I usually overlook?”

6. Try pairing it with a ritual

Some people find it easier to stay consistent when they attach a new habit to an existing one.

Try pairing your gratitude walk with something you already do, like walking the dog or taking a break between meetings.

7. Let it evolve with your mood

This practice doesn’t need to look the same every time. In fact, flexibility is part of what makes it sustainable.

So, if some days, your walks are brisk and silent, that’s great. And, if on other days, you talk out loud while walking, that’s okay too. Just follow what feels right to you.

💙 Listening to Gratitude for the Day with Chibs Okereke can help you feel better fast.

8. End with a small closing ritual

Before heading back inside or shifting to your next task, take a final deep breath and name one thing you’re carrying forward from the walk.

This could be a moment of calm, a memory of a kind interaction, or just a reminder that not everything is falling apart.

Gratitude walk FAQs

What are the benefits of a gratitude walk?

Gratitude walks combine the mental clarity of movement with the emotional uplift of mindful appreciation. They can reduce stress, improve mood, and help you feel more grounded and emotionally regulated. Over time, these walks can become a reliable reset button when you’re feeling stuck, anxious, or emotionally depleted.

Is a gratitude walk good for mental health?

A gratitude walk is good for your mental health. In fact, they’ve been linked to increased resilience, better emotional regulation, and even improved sleep. They also support your nervous system by incorporating both physical movement and intentional attention.

Most of all, they’re accessible, low-pressure, and easy to adapt to your energy level.

What do I do on a gratitude walk?

You can practice a gratitude walk in various ways, but the key is to direct your attention toward anything you appreciate while walking.

You might decide to focus on what’s around you, like a beautiful tree, or a nice moment you had earlier in the day. You could also just focus on what’s simply okay in the moment, like the comfortable shoes you’re wearing or that you feel particularly energized.

Many people enjoy reflecting silently while they walk. Others enjoy speaking their thoughts out loud. Do what’s best for you.

How often should I do a gratitude walk?

You can do a gratitude walk as often as it feels helpful. Some people like to make it a part of their morning routine or use it as a gentle midday reset. Others like to return to it during high-stress moments.

There’s no minimum requirement. Even one gratitude walk a week can create a ripple effect in how you process stress and connect with yourself.

What if I don’t feel grateful for anything?

It’s more than okay if you don’t feel grateful for anything. If you’re struggling to access gratitude, try starting with something neutral or sensory, like the color of the sky or the movement of your body.

You don’t have to feel inspired. You just have to be willing to look around and notice something that’s not actively terrible. That still counts. And with time, those small noticings can add up to a deeper sense of steadiness.

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Calm Editorial Team