We all want to be happier, healthier, and more optimistic. We all want better relationships. But we tend to believe those things will result from external or situational changes.

Not so, says research compiled by Harvard Mental Health. The studies looked at the effects of giving thanks, in the form of writing thank-you notes, listing things one was grateful for, or expressing gratitude to a partner. You can read a brief summary of the fascinating studies here , but in general, the research suggests that gratitude:

- gets your employees to work harder for you
- improves communication in relationships
- increases personal happiness
- leads to optimism
- may get you exercising more
- is correlated with fewer doctor's visits

Who wouldn't want all of that! Yes, please!!

So how can you harness all the good that gratitude can bring? Here are a few simple ideas:

Start simple. Make it a daily habit to review in your mind three things you are grateful for. First thing in the morning, just before bed, or on your drive to work, list 3 basic things you are glad about that day. The smaller the better - realizing that central heat, clean clothes, or the ability to think clearly are not available to everyone helps us re-sensitize to all we take for granted.

Train your brain to think gratefully. Take the following Mom's list as an example. She took daily chores and annoyances and stretched herself to come up with gratitude for what each represents.

Say it out loud . Tell others what you are grateful for. Say it on social media. Encourage coworkers, friends, and family by regularly telling them what you appreciate in them.

Extra Credit! If you want to really kick it up a notch, try going a whole day with no complaining. You may quickly realize how much you focus on the negative rather than the positive - and stretch yourself to see all the good around you.