How to Practice Gratitude When You’re Too Busy to Think
We tend to hear the word “gratitude” a bit more often in November, but this potent practice is one you can tap into all year long. And if you can relate to feeling too busy to even think about when gratitude fits into the mix, you’re exactly in the right place.
You might relate to the blur of deadlines, social plans, and emotional highs and lows, all while trying to show up for everyone else. Pressure about what we “could” or “should” be doing with our lives adds up quickly, which can make gratitude harder to prioritize. At the same time, gratitude can also be the thing that pulls you out of a place of feeling stuck or drained.
Our coaches recently chatted about how to practice gratitude, specifically for busy times, to share simple yet impactful ways to remember what gives you life. Below is a summary to explore gratitude practices and find what lands for you.
What if gratitude isn’t ignoring reality but instead refocusing?
Hectic seasons when it feels like there’s barely time to think, let alone reflect on what we’re grateful for, are REAL. It can feel totally weird to think about the good when things feel heavy or complex, so it’s important to set the tone with the realization that gratitude isn't about pretending everything is perfect (because it rarely is!).
We’re not minimizing the impact of stressful moments or challenges you may be facing, but instead inviting you to intentionally consider what is working well, even if it’s something small right now.
Holly shared such a good metaphor that got us thinking about this concept:
Benefits of gratitude (especially in a busy time)
The science of gratitude and research shows the positive impact that even the lightest version of these practices can have on our lives. Great things can come from taking a step in the direction of gratitude. Some benefits of gratitude include:
A positive mindset can offer stress relief
Grateful people may attract more positive emotions into their lives
Improvements to mental health and physical health
Positive aspects of your life become more clear
It's easier to find clarity around life satisfaction and purpose
Build stronger relationships
How do I develop a habit of gratitude?
Gratitude looks different for everyone, and you may find certain ways it aligns with your daily routines that are unique from anyone you know. You don't need a list of things you're grateful for or a daily gratitude journal to access these feelings. That’s the beauty of embracing a practice that makes sense for you instead of experiencing pressure to make gratitude look a certain way.
Let’s break this down with actionable gratitude practices you can do individually, with others, and at work.
How Do I Start Daily Gratitude: Individual Gratitude Exercises
If you're reading this, you might think, "This all sounds nice, but where do I start?" I get it. Gratitude practices can feel like a luxury when rushing from one thing to the next. But the beauty of gratitude is that it doesn’t have to be a grand affair. Here are a few simple ways to start:
Morning moments
When life feels particularly chaotic, it’s normal to wake up thinking about everything that will happen that day. You might have a rare period in those first moments before you check your phone or feel obligated to be anywhere or do anything. That’s the ideal time to kick off your day with feelings of gratitude, which can shift your mindset for the rest of the day.
Before your feet even touch the floor in the morning, take a few seconds to think about one thing you’re looking forward to, something that went well yesterday, or something that you’re proud of yourself for.
This might look like:
“This is the craziest week of my life, and I’m proud that I keep moving forward even when it's hard.”
“I’m grateful that my meeting ended 15 minutes early yesterday, and I could pause before my back-to-back afternoon.”
“I’m looking forward to the cup of coffee I will have today to kick start a full but rewarding day.”
Engage your senses
When you feel like gratitude is not coming naturally, it may be an ideal time to engage your senses and tune in to your body. But who has the time, right? This is an excellent gratitude practice; you can stack it with something you already do while shifting your mindset to be present.
You could try:
Making your coffee while really paying attention to the mug you choose, the smell of the brew, the sound of the pour, and the taste once you get to enjoy it
Stepping outside to feel the sun on your skin
Pausing for one minute after a shower to scan your body for tension you may be holding and offering yourself permission to release and be in the moment with this body that’s moved you through the day
Slowing down for just a moment and using your five senses to reconnect with gratitude is how you can train your mind to find more of these mindful experiences and shift closer and closer to the present moment in everything you do.
Find gratitude in nature
Sometimes you have one of those weeks where you can’t see past the obstacles regardless of how hard you try. We totally get it and have been there. Something that can help in these moments is to unplug and get outside to notice simply.
When we step outside and observe what’s around us, we may gain perspective about how large the world is and how much more there is beyond the walls of our office or home, where challenges feel never-ending. What if your only goal was to see something new you hadn’t noticed before and appreciate it?
Maybe you notice:
Clouds passing by and how fast they’re going
A storm that’s just passed, helping the plants to grow
An animal at peace in its environment
Kids laughing and playing, just happy to be outside
A new family moving into a house that’s been on the market for months
Wildflowers growing on the side of the road
Giving your mind a new focus can help you feel grounded in the small moments we can easily overlook. It doesn’t change the challenge or stress, but momentarily helps us view things from a new lens.
Sharing gratitude for others
Lastly, a great expression of gratitude within yourself is to share it with others. Sharing gratitude is a simple but powerful way to strengthen connections with the people who help you feel loved and supported. When you surprise someone with appreciation and see its impact on them, it also brings out a feeling of joy and gratitude within you (win-win!)
Coach Beth loves to send a quick text or audio message out regularly to someone she loves to express her gratitude for them and make their day. You might schedule in a gratitude letter or brief message for a busy week to feel that sense of connection to your value of appreciating others and find that it takes you out of a whirling headspace even for a few minutes as the individual responds with a warm embrace.
How Do I Practice Gratitude in My Family and Relationships?
You don’t have to practice gratitude alone, and sometimes, involving the people in your life can build some gentle accountability to shift toward appreciating what’s here when things are feeling heavy or chaotic.
Family gratitude rituals
Sharing gratitude as a family is a simple act yet so powerful to feel closer and bring positivity into your everyday life. It doesn’t have to be complicated—just a few small habits can go a long way in building stronger connections and creating meaningful traditions.
We also want to make space for any way that family may look like for you. This doesn’t need to be relatives to be effective. You might find that these rituals are a great way to unite a chosen family of friends, a community organization, your work fam, or an online gaming community that you love spending time with.
Here are some ideas to get started:
Gratitude jar: Set up a jar where everyone can drop notes about things they’re thankful for. Weekly or monthly, get together to read the notes and reflect on the good moments, even small ones. You can habit stack this with dinner each night or your family's routine, so it’s easier to remember.
Group chat ritual: We love a family group chat moment! Use yours to share one positive thing from your day on a particular day, like Fridays. It’s a quick, easy, and fun way to stay connected no matter where everyone is.
Gratitude circle: During dinner or special occasions, kickstart a wave of gratitude by appreciating something about a family member at the table that ignites a circle of sharing and is a meaningful way to spend time together.
Surprise notes: Leave sticky notes with kind messages on mirrors, lunchboxes, or nightstands. It’s a sweet way to remind your loved ones how much they mean to you and takes a few seconds for a big impact (cheesy but effective!).
Receive gratitude
Receiving gratitude is just as important as giving it, though you’re not alone if you tend to brush off or downplay it. But think about it—when someone takes the time to appreciate you, they’re handing you a little gift. Letting yourself take it in strengthens your connection with them, reminds you of your worth, and shares a sense of gratitude with them.
Instead of rushing to say, “Oh, it was nothing,” try pausing for a second and responding with, “Thank you, that means a lot,” or “Thank you for seeing me like that.” Let yourself feel the warmth in their words and take pride in how you’ve impacted them. It’s not just about hearing the gratitude—it’s about believing it and letting it sink in (so hard sometimes!).
Relationship gratitude
Gratitude goes a long way in friendships and romantic relationships, which is why we recommend it as a regular practice in our relationship coaching and therapy sessions.
You may be familiar with a State of the Union Meeting on a weekly basis to introduce gratitude for one another each week, or you could create space that would mean a lot to share appreciation for your partner and hear something they appreciate about you.
Taking just a few minutes each week to notice and acknowledge how your partner shows up for you through their support, kindness, or even the little things they do can go a long way in strengthening your connection. It can offer you both a moment to look forward to.
It doesn’t have to be anything big or formal, either. A quick “Hey, I appreciate you doing that” or “I love how you always make me laugh” can make your partner feel seen and valued. It’s a small habit that reminds you that you’re a team, even when life gets hectic. Those tiny moments of genuine gratitude can genuinely make a big difference.
How to Practice Gratitude in the Workplace
Have you ever thought about how much you express gratitude at work? One study found that while about half of individuals will say thank you to someone they’re immediately related to daily, only 15% will do the same at work.
Work can be one of the biggest sources of stress, but gratitude doesn’t have to be reserved for our personal lives. Taking the time to recognize and appreciate the people we work with can create a ripple effect that transforms team morale. Even more importantly, appreciating how far you’ve come and the small things you do daily to grow is a great way to bring gratitude to work.
Acts of kindness and appreciation
There’s likely a lot to say thank you for when you look at the way you collaborate with or learn from colleagues. Sometimes we hold the big appreciation moments for completed projects or big milestones, but what if you took the lead on offering gratitude for the small things that happen in between?
And no, we don't expect you to have time to write a full letter of gratitude or recognize the hard work of every single colleague. It's okay to start small now and build gratitude into your regular work routine as the months go by.
It might feel good to go out of the way to send a fast thank-you “just because” email to someone who’s impacted you positively this year, or reiterate how grateful you are for social support at work. You could even express some appreciation for the little things like holding a door or grabbing coffee to let people know their actions really matter.
Gratitude journal (in 2 minutes)
Take 1-2 minutes at the end of the day to jot down one thing you're grateful for at work, even if it’s as simple as getting through the day. You could even do this before diving into tasks, take a deep breath, and note one thing about your job, your workspace, or the people around you that will make this day simpler for you.
Doing this at the time of day that works with your schedule is one method of taking note of those small things that we tend to overlook when things are overwhelming or you're navigating difficult times. Having that small moment of thinking specifically about how your office window overlooks a nice view or the obstacles you’ve overcome to grow your skills in a certain area goes a long way to your overall view of your work.
The Power of Self-Compassion in Your Gratitude Journey
Let’s be honest—finding the motivation to express gratitude isn't always simple, especially if your brain is wired to focus on potential problems or what hasn’t worked in the past. And that's okay! Practicing gratitude in times when things aren’t feeling overly positive is all about having compassion for yourself, recognizing that it’s natural for our minds to fixate on those thorns. The key is to be gentle with yourself as you explore what resonates with you to start to see some roses along the way.
Gratitude is a practice, not a destination. And wherever you are in your journey, know that it’s enough.
A One Minute Gratitude Visualization
Learn More About How to Practice Gratitude With a Coach on Your Side
Our coaches are always here to create a heart-led and collaborative space. Together, we’ll explore what gratitude could look like in your life—not as a "should," but as something authentic and deeply personal. We’ll help you uncover ways to notice the small joys, celebrate your progress, and find avenues to practice gratitude in a way that really works for you.
For those who struggle to feel grateful, coaching provides tools to:
Shift the focus inward. We work on grounding in self-compassion, so gratitude begins with how you speak to and care for yourself.
Reframe your perspective. Together, we’ll explore how to see your story's hidden strengths, lessons, or gifts.
Build intentional practices. Whether it’s a 5-minute reflection, a gratitude journal, or simply naming one good thing each day, we’ll create practices that feel doable and meaningful for you.
Gratitude is a muscle that you don’t have to strengthen alone.
