10 Powerful Gratitude Exercises for Adults Who Want Real Change
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Reset your mindset. Reclaim your energy. Feel the shift.
Let’s be honest, there’s no shortage of gratitude advice online.
But what if you’re not looking for fluff? What if you want something real?
Something you can use when your mind is spiraling, when your heart is heavy, or when you’re stuck in survival mode?
This blog isn’t about vague positivity. It’s about 10 practical, grounded gratitude exercises for adults who want more than just a moment of relief — they want actual transformation.
Every one of these is designed to help you reset your energy, reconnect with yourself, and build a daily practice you can sustain — even on hard days.
Let’s begin.
1. The Gratitude Reset Pause
Whenever you feel overwhelmed (traffic, conflict, deadlines) try the Get2Mindset Gratitude Reset.
- Ground: Feel your feet on the floor.
- Exhale: Take one slow, conscious breath.
-
Transform: Change a one I have to into an I get2
Example:
“I get2 stand up for myself.”
(Instead of: “I have to deal with this again.”)
That single moment of reframing can shift your whole posture. Your energy changes. Your mindset opens.
📓 Want to track these resets? The Gratitude Journal includes space for daily mindset flips like this.
2. The “One Beautiful Thing” Reflection
Each night before bed, ask yourself: “What was one beautiful thing I experienced today?”
It could be:
- The color of the sky at sunset
- Your child’s laugh
-
Finishing something hard you’ve been avoiding
It doesn’t have to be profound. It just has to be real.
3. Write a 30-Second Gratitude Letter
Pick someone who’s impacted your life; a teacher, a friend, a stranger who smiled at you today.
Spend 30 seconds writing them a thank you letter.
You don’t even have to send it. Just write it.
Why it works: Putting appreciation into words moves your heart from self-focus to connection and that’s where transformation begins.
4. Create a Gratitude Jar
Keep a jar or a box in your home. Every time something good happens, no matter how small, write it down and drop it in.
On days when you feel like nothing is working, pull one out.
Proof that your life has joy, even when it feels cloudy.
5. The Five Senses Gratitude Walk
Go outside. As you walk, slowly name:
- One thing you can see
- One thing you can hear
- One thing you can smell
- One thing you can touch
-
One thing you can taste
This is one of the fastest ways to drop out of your head and into your life.
6. Future Gratitude Visualization
Think of something you're working toward. Close your eyes. Picture it already real.
Now say:
“I get2 be grateful for this — before it even arrives.”
That forward-looking gratitude strengthens belief and keeps your energy in alignment with what you’re building.
7. Gratitude Before Sleep Practice
Before you close your eyes at night, whisper:
“I get2 be grateful for…”
(and list three things from your day)
This small act roots your nervous system in calm instead of chaos and it sets your next day up with grounded energy.
8. Create a Gratitude Alarm Reminder
Set a random alarm on your phone for sometime in the afternoon. Label it: “Gratitude Reset.”
When it goes off, take 10 seconds and name something good about that exact moment.
It could be the sound of rain, the taste of your coffee, or the fact that you’re still showing up.
9. Gratitude for Past Challenges
Think of something hard you’ve been through — an illness, a heartbreak, a failure.
Now ask:
“What did I gain from that experience?”
Even if it still hurts, can you name one thing. Was it wisdom, resilience, courage?
This practice helps you reclaim your power and make peace with your story.
10. Use Gratitude Cards for Daily Inspiration
Sometimes, you don’t need more information — you just need a nudge.
That’s why I created my Gratitude Cards. To help people like you reset their energy quickly and intentionally.
Pull a card in the morning. Let it shape your mindset for the day.
Real growth doesn’t come from doing more, it comes from doing small things on purpose.
Watch the Full Video
Prefer to listen instead? Here’s the companion video to this blog:
👉 10 Powerful Gratitude Exercises for Adults Who Want Real Change
In this video, I highlight some of the best gratitude exercises that anyone can implement.
Hit “Play” when you're ready.
Ready to Make Gratitude Real?
If these exercises resonate with you, start by choosing just one. Build the habit. Let it grow. Let it anchor you.
And if you’re ready for a little support, I’ve created tools to walk with you:
🔗 Your Gratitude Reset Toolkit
🛍️ Gratitude Cards: Shop Now →
📓 30-Day Gratitude Journal: Start Your Daily Habit →
📥 Free 5-Step Reset Guide: Download Free →
💻 Gratitude Reset Course: Join Now →
🎥 How to Practice Gratitude Daily (Even If Life Feels Overwhelming): Watch now →
🎥 101 Daily Gratitude List Ideas to Brighten Your Day: Watch now →
You don’t need to wait for a breakthrough. You get2 start right now.