Can gratitude practices like journaling actually improve an athlete’s performance, mood, and psychological well-being? As a sport psychologist and a former professor, I’ve known that positive psychology has consistently shown that gratitude is a great way to support mental and emotional health. However, what about our work as athletes? Is it a legitimate tool, or just another social media trend without substance?
I did a deep dive into this thanks to a fun debate that I recently had with one of my athletes, and here’s what I found: Recent research at the intersection of sport and positive psychology suggests that gratitude practices are legit!
Unpacking Gratitude for Athletes
Fostering a gratitude practice means intentionally recognizing positive experiences in our life—both on and off the course. This may include an appreciation for scenery along a trail, a special moment or conversation during a long run with a training buddy, or simply the opportunity to train and compete. Research shows that gratitude practices—whether through journaling, writing thank-you notes, or daily reflection—can build resilience, strengthen relationships, and enhance our overall well-being.
But what about our “rise & grind” sports culture that glorifies grit and mental toughness? Won’t gratitude soften our edge? Will the wildflowers along the trail just distract us? Nope! One study found that athletes who participated in a gratitude intervention experienced significant improvements in state gratitude, sport satisfaction, and perceived social support. They also reported lower levels of burnout and psychological distress, reinforcing gratitude’s role as an effective tool for mental health in sports.
Here’s what else I found:
Better Coping Skills
Gratitude has been linked to more productive reactions to negative events, such as setbacks, injuries, or unexpected challenges. Instead of spiraling into frustration, grateful athletes are more likely to view these obstacles as opportunities for growth.
Better Relationships
Athletes who actively practice gratitude report higher levels of trust with their coaches and stronger connections with their teammates. The positive emotions that come from gratitude can also increase communication, collaboration, and mutual respect—essential elements for both individual and team success.
Reduced Burnout
High levels of stress and burnout are everywhere in competitive sports. Gratitude interventions have been shown to decrease psychological distress and athlete burnout, providing a protective buffer for us when we’re in high-stakes environments.
Boosted Performance and Satisfaction
Have you ever heard of the phrase, “a happy athlete is a fast athlete?” Athletes practicing gratitude often report higher levels of life satisfaction and greater enjoyment in sport. Though I didn’t find any clear studies linking gratitude to performance, I can’t help but wonder whether there’s an indirect effect; we know positive emotions and better psychological well-being support athletic performance, so why wouldn’t gratitude also come into play here?
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Integrating Gratitude Practices into Athletic Life
So how can we get started? Here are some practical suggestions that you could take and try on for size:
Start Small: Set aside five minutes daily to reflect on three things you’re grateful for. Write them down in a journal or use a gratitude app on your phone.
Share Gratitude: At your next team or club meeting, ask teammates to share something they appreciate about the group. This activity fosters stronger interpersonal relationships and builds team trust.
Express Thanks: Write a short letter to a coach, teammate, or family member who has positively impacted your athletic career. Deliver it in person (and read it to them in person!) for a more meaningful connection.
Focus on Growth: When facing challenges like injuries or performance struggles, use gratitude to reframe your mindset. Ask yourself what lessons you’ve learned from the setback or who has supported you during the tough times.
Model Gratitude: If you’re a coach or parent, your influence is critical. Model gratitude within the team or family by sharing what you’re thankful for regularly—it will encourage athletes to do the same.
Use Technology: Platforms like social media or dedicated apps can make gratitude practices accessible. For example, create a private team chat where everyone posts weekly gratitude lists.
Final Thoughts
The evidence is pretty clear on this one: gratitude isn’t just a trend. It’s a legitimate tool that we can use to build resilience, strengthen relationships, and manage pressure more effectively. The key challenge for many of us will be learning how to integrate gratitude naturally into our already-packed training schedules. Mobile apps, brief daily practices, and team-based approaches can make this integration simpler for athletes, coaches, and parents.
Ready to give it a shot? Here’s one final strategy: For the next 30 days, before bed, reflect on what surprised, inspired, or moved you. You might be amazed at how these small moments of gratitude create meaningful changes.
Note. This blog article was inspired by Gabana (2019). Gratitude in Sport: Positive Psychology for Athletes and Implications for Mental Health, Well-being, and Performance. In L.E. Van Zyl and S. Rothmann Sr. (eds.), Theoretical Approaches to Multicultural Positive Psychological Interventions. https://doi.org/10.1007/978-3-030-20583-6_15
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