In a recent study published in Proceedings of the National Academy of Sciences (PNAS), researchers found that experiencing gratitude can help people take the first step toward breaking bad habits. Across a series of studies, gratitude reduced cigarette cravings and increased willingness to enroll in smoking cessation programs—an effect not seen with other positive emotions like joy (PNAS, 2024).
How It Works: From Emotion to Choice
Focus on Long-Term Benefits
Unlike many fleeting positive emotions, gratitude shifts focus from immediate gratification to long-term goals. Earlier experiments showed that gratitude reduces 'economic impatience,' encouraging choices that prioritize delayed but more rewarding outcomes—a key marker of self-control (Psychological Science, 2014). New PNAS findings apply this to bad habits: when people feel grateful, they’re better able to resist impulsive behaviors and take steps toward change.
Not a Cure-All, but a Valuable Tool
It’s important to stay realistic: a 2025 PNAS meta-analysis found that gratitude practices (like journaling or writing letters) lead to small but consistent improvements in well-being, with effects varying based on format and consistency (PNAS, 2025). Gratitude isn’t a magic bullet but rather one tool in a broader set of self-regulation strategies.
What This Means for Breaking Habits
Emotion + Strategy Outweighs Willpower Alone
Research suggests that learning to mindfully manage emotions and interpretations can reduce cravings. For example, cognitive strategies like reframing or mindful breathing have been shown in lab settings to decrease cravings for food and cigarettes, improving behavioral control (PNAS, 2018). Gratitude fits into this framework, helping people focus on the long-term value of health and relationships rather than seeking instant relief.
Practical Steps—Gentle and Evidence-Based
- Micro-Gratitude Practice (2–3 Minutes). At the end of the day, write down three specific events or people you’re grateful for and how they contribute to your long-term goals (health, relationships, career growth).
- Link to a Quitting Plan. Use gratitude as an emotional boost before taking key actions, like calling a helpline, setting a quit date, or attending a workout session.
- Incorporate Self-Regulation Techniques. Use 'if-then' plans (e.g., if craving strikes, then take 10 deep breaths and drink water), replace triggers, or seek social support. Emotions ease the choice, but a strategy is still essential.
- Keep Expectations Realistic. Individual effects are modest; consistency and combining approaches matter. If you’re dealing with addiction or co-occurring anxiety/depression, consult a professional.
Disclaimer: This content is for informational and educational purposes only and does not replace consultation with a doctor or therapist. If you’re struggling with addiction, intense cravings, low mood, or setbacks, seek help from a qualified professional and use evidence-based support programs.