Given that gratitude and kindness are important parts of spiritual practice, this is interesting.

both the kindness and gratitude groups showed measurable improvements over those who simply monitored their mood. Both the kindness and gratitude groups enjoyed a higher percent of happy days, where they felt optimistic and expected the best. They were also more satisfied with their lives, which they perceived to be more meaningful, and they felt more connected with others each day.

In effect, all of these positive outcomes—this increased sense of connectedness, enhanced satisfaction with daily life, optimism, and reduced anxiety—address in some way the problems which qualified participants for the study in the first place. (Remember, they were all clinically distressed and seeking therapy that was at least more than a month out.)

So these results suggest that this brief intervention—which was self-guided, and lasted only two weeks—didn’t just increase feelings of gratitude. Keeping lists of gratitude and kindness made people feel happier, more connected, and more meaningful—doing the work that therapy is partly designed to do, all before a single professional session.

Can’t Get Therapy? Try Gratitude and Kindness | Greater Good.