Say “thank you,” and tell somebody that they are appreciated. Activities that show gratitude, like making a card for someone, have more to do with health and wellness than meets the eye. While it doesn’t seem integral to constantly show gratitude, according to Harvard Health, showing gratitude lowers depression, improves sleep quality and is linked to a 9% lower risk of death. These may seem like big statements, but they are true.

The most immediate way being grateful will come back around is in an improved social and emotional state. Expressing gratitude often inspires others to do the same, creating a positive cycle.

Here are four tips to practice gratitude:

1. Write it down. Keeping a dedicated journal or somewhere to write down grateful feelings is a great way to practice gratitude consistently.

2. Say “thank you”. It’s beyond easy to say thank you. An extra challenge is to pinpoint exactly why you may feel inclined to say thank you and mention it.

3. Write a card. While you may feel inclined to only give cards on special occasions, a card just out-of-the-blue telling about something somebody did that made you feel thankful is an easy and thoughtful way to practice gratitude.

4. Time for reflection. Go on walks, take time before meals, or any consistent time to be mindful and think about what in that moment you are grateful for. It’s a no stress easy thing to do at any point in the day.

Through these activities, gratitude will be much easier to integrate into daily life and the benefits are endless.