The Transformative Power of a Gratitude Letter

One of my favorite exercises to work on with people is writing a gratitude letter—a short note in which you share appreciation for someone and describe, in specific terms, why you are grateful for them. Consistently, people tell me that by taking just five to ten minutes of quiet time to write, they are able to say what they truly want to say, using language that would be much harder to find in an in-person, on-the-spot moment. This simple pause is often transformational.

Research shows that writing a gratitude letter leads to a meaningful boost in our own well-being. And when we feel safe enough to share the letter with the person it’s written for, something even more powerful happens: both people experience an increase in well-being, the relationship deepens, and the recipient is often inspired to offer appreciation in return—sometimes by writing their own letter. A positive, self-reinforcing cycle begins, sending ripples far beyond the original moment.

What most often gets in the way is fear of vulnerability. Our minds warn us: Don’t share this. You’ll seem strange. You’ll be too exposed. This is our negativity bias trying to keep us safe—but in doing so, it limits our capacity for connection. Rather than fighting these thoughts, we can acknowledge them, observe them, name them, and allow their grip to loosen. From there, we’re free to act.

If you’re willing, pause today and take a few minutes to write a letter of appreciation to someone in your life. Not only may you be better for it—your loved one, and perhaps even the world around you, may be too.

Sometimes, the smallest, most intentional acts of appreciation create the deepest and most lasting change.