How to Practice Gratitude Daily (Even If Life Feels Overwhelming)
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Life gets heavy sometimes. We juggle work, family, deadlines, expectations — and somewhere in the middle of it all, we’re told, “Just be grateful.”
Easier said than done, right?
I get it. Gratitude isn’t always the first thing that shows up when the world feels overwhelming. But here’s what I’ve learned over and over again — in grief, in chaos, in burnout:
Gratitude doesn’t erase the hard stuff — it resets your energy so you can move through it.
In this post, I’ll show you real-world ways to practice gratitude daily, even when life feels chaotic. No complicated rituals. No guilt trips. Just simple practices that fit into real life — the messy, beautiful, honest kind.
Want a little extra support?
Grab your FREE 5-Step Gratitude Reset Guide to start shifting your energy right away.
Why Gratitude Works (Even on Hard Days)
Gratitude isn’t about pretending everything is perfect.
It’s about choosing to see what’s still good — even when everything feels heavy.
And science backs this up:
- A UC Berkeley study found that people who kept a weekly gratitude journal reported more optimism, better sleep, and stronger immune systems after just 10 weeks.
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Harvard Health says that gratitude can boost happiness, reduce depression, and improve relationships.
It’s not magic.
It’s a mindset shift — a pattern interrupt.
It’s a reset you get2 choose.
5 Simple Ways to Practice Gratitude Daily
You don’t need hours of free time or a Zen retreat. Here are five ways to weave gratitude into your real life — today.
1. Start Your Day With One Gratitude Statement
Before you reach for your phone, place your hand over your heart. Breathe.
Say:
“I get2 ______ today.”
Examples:
“I get2 show up.”
“I get2 drink clean water.”
“I get2 hug my kid.”
Want help remembering to do this?
Leave a Get2Mindset Gratitude Card on your nightstand as a visual cue. It’s a daily reminder to begin with gratitude, not stress.
2. Keep a One-Line Gratitude Journal
Forget perfection. One sentence a day is enough. Write one thing you’re grateful for. That’s it.
Some days it’s “My body carried me through.”
Other days? “Coffee.”
Both count.
Try the 30-Day Gratitude Journal — designed for bite-sized reflection and mindset resets in just a few minutes a day.
3. Use a Gratitude Reset During Stressful Moments
When life throws stress your way — traffic, work chaos, difficult conversations — pause and try this:
The Get2Mindset Reset:
- Ground: Feel your feet.
- Exhale: Breathe slowly.
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Transform: Find one thing you get to do right now.
Example: “I get to advocate for myself.” (Instead of “I have to argue again.”)
The Gratitude Reset Course teaches this in depth — a self-paced journey for building gratitude rituals that actually stick.
4. Send a Quick Gratitude Text
Think of someone who made your life easier recently. Now text them something simple:
“Hey, just wanted to say thank you for ______. You made my day lighter.”
It’s free. It takes 30 seconds. It changes energy — theirs and yours.
5. Create a 2-Minute Gratitude Meditation
Set a timer. Close your eyes. Think of three small moments from the last 24 hours you’re grateful for.
Not big things — the small, real stuff:
- The way your dog curled up beside you.
- The sound of laughter at dinner.
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That one peaceful breath between meetings.
Let yourself feel them again. That’s gratitude in motion.
Need help anchoring this habit? Use a Gratitude Card as a daily meditation prompt.
How to Make Gratitude a Habit (Not a Burden)
This isn’t about being “perfect” at gratitude. You don’t need to do it every single day, or shame yourself when you forget.
Gratitude is a tool — not a to-do list. Set up simple reminders that nudge you back when life pulls you away:
- A sticky note that says “Look for the good”
- A Gratitude Card on your mirror
- A journal by your bed
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A calendar alert every Friday that says, “What are 3 things I loved this week?”
It’s about practicing presence. That’s it.
And here’s the thing — you can always come back.
Watch the Full Video
Prefer to listen instead? Here’s the companion video to this blog:
👉How to Practice Gratitude Daily (Even If Life Feels Overwhelming)
In this video, I walk you through the Get2Mindset Reset method, daily habits, and why real-world gratitude is simpler than you think.
Hit “Play” when you need a reset.
What to Do When Gratitude Feels Out of Reach
Let’s be honest — some days, it’s really hard. You might feel stuck in grief. Exhaustion. Burnout. And someone saying “Just be grateful” can feel invalidating or toxic.
Here’s what I believe: You’re still allowed to feel the hard stuff. Gratitude doesn’t cancel your pain. It gives you something to hold onto while you walk through it.
Start small. On the hardest days, find one thing: “I’m grateful I made it through the day.”
That counts too.
Ready to Reset?
If you’re ready to make gratitude part of your everyday life — in a way that feels doable, flexible, and real — I’ve created a full toolkit to support you:
🛍️ Gratitude Cards: Shop Now →
📓 30-Day Gratitude Journal: Start Your Daily Habit →
📥 Free 5-Step Reset Guide: Download Free →
💻 Gratitude Reset Course: Join Now →
🎥 101 Daily Gratitude List Ideas to Brighten Your Day: Watch now →
🎥 10 Powerful Gratitude Exercises for Adults Who Want Real Change: Watch now →
These aren’t about adding more pressure. They’re about creating space. A little shift in your day that makes the rest feel lighter.
You don’t need a big plan. You just need a breath — and one small reset.
You don’t have to wait for the perfect moment. You get2 start right now!