Gratitude isn’t pretending everything is amazing. It’s noticing the good that already co‑exists with the hard. When it’s specific and embodied, it can lower anxious arousal and nudge attention toward resources you can use.
The 3‑line prompt
Write this each evening for seven days. Keep it to three short lines.1) Something true and small I appreciated today…2) Someone I’m glad exists (and why)…3) One kindness for future‑me I’ll try tomorrow is…
Examples:1) “Sun on my forearms during school pick‑up.”2) “Jas, for sending that stupid meme when I needed to laugh.”3) “Put the notebook and pen by the bed.”
Specificity matters. “Family” is vague. “The way Celine mispronounced ‘broccoli’” is concrete; the body can feel it.
7‑day plan + mini‑tracker
Draw seven boxes; tick each night you write the three lines. Keep the notebook where you’ll see it at dinner time. If you miss a day, skip guilt and write the next one. Consistency beats streak perfection.
Troubleshooting cynicism or low mood
- “Nothing good happened.” Shrink the bar. “Warm socks.” “A bus that arrived.” “I washed the plate.”- “This feels forced.” You’re not arguing against the hard. Begin with “Even though today was tough, also…”- “I forget.” Pair it with brushing teeth or setting the dishwasher. Put the notebook on the dishwasher handle.
Pair gratitude with sleep wind‑down
After writing, try three rounds of 4‑6 breath. Then read one page of a comforting book. Keep phones out of the bedroom if possible; charge in the hallway.
What to expect
Most people report small shifts: less snapping, easier repair after grumpy moments, and slightly kinder self‑talk. Don’t chase euphoria; watch for practicality — you remembered to pack a snack; you sent the message you were avoiding.
Copy this into your notebook:
- Something true and small…2) Someone I’m glad exists (why)…3) One kindness for future‑me…
Members: Download the editable 7‑day tracker in the library.
