Gratitude doesn’t need journals or apps. Just small pauses to notice what’s working.
Before bed, name three things that went right today — big or small. Train your brain to spot positives alongside problems.
Once a week, send one short thank-you — email, text, or sticky note. It lifts you as much as it lifts them.
Next sip, pause. Notice the warmth, the aroma, the act of stopping. Appreciation isn’t abstract; it’s sensory.
Appreciation doesn’t deny difficulty — it balances it with reminders of what’s already good.