Real examples of gratitude practices for difficult times that actually help

Gentle, realistic examples of gratitude practices for difficult times

Let’s start where you probably are: tired, worried, maybe a little skeptical. So instead of theory, here are real examples of gratitude practices for difficult times, exactly as people use them on their worst days.

One woman going through chemo keeps a tiny notebook by her bed. She doesn’t list five amazing things every night. She writes one line: “Today I was able to taste my tea.” On some days she just writes, “Still here.” That’s it. That’s her gratitude practice.

A burned‑out teacher in 2024 started a daily “one good thing” text with two coworkers. Every afternoon, each person sends a single sentence: “A student said thank you.” or “No one argued during group work.” This takes less than a minute, but it keeps their brains from only remembering the chaos.

These are the kinds of examples of gratitude practices for difficult times this article focuses on—short, honest, and sustainable when life is anything but easy.

Examples of gratitude practices for difficult times when you feel overwhelmed

When everything feels like too much, your nervous system doesn’t want a long, reflective exercise. It wants simple, clear, and quick. Here are some of the best examples of gratitude practices for difficult times when you’re emotionally flooded.

The “one square inch” practice

The idea: find one tiny thing in your current moment that is not terrible. Not amazing, not life‑changing—just not terrible.

You pause, look around, and name it:

• “This chair is holding me up.”
• “My phone is charged.”
• “The air coming from the vent is cool.”

You can say it out loud, whisper it, or jot it in your notes app. When your brain is spiraling, this bite‑sized example of a gratitude practice keeps you anchored in the present. It also lines up with research on mindfulness showing that brief, repeated attention to neutral or positive sensations can lower stress over time.¹

Micro‑gratitude during doomscrolling

In 2024–2025, a lot of our hardest moments happen with a phone in hand, scrolling through bad news. Instead of pretending you’ll just “stop scrolling forever,” try this:

Every time you catch yourself doomscrolling, you pause after three posts and name one thing you’re glad you still have access to right now:

• “I’m grateful I can read and understand this.”
• “I’m grateful for the journalists and scientists trying to explain what’s happening.”
• “I’m grateful I can text a friend about this instead of holding it alone.”

This is a realistic example of a gratitude practice for difficult times because it doesn’t require you to be calm first. It fits inside the chaos.

Trauma‑sensitive examples of gratitude practices for difficult times

If you’re grieving, living with trauma, or dealing with depression, traditional gratitude lists can feel invalidating. You don’t need pressure to “look on the bright side.” You need practices that respect pain and make space for small pockets of okay.

The “both/and” gratitude journal

Instead of forcing yourself to write only what you’re thankful for, you write in two parts:

• “Today was hard because…”
• “And also, I’m grateful that…”

A real example of how this looks on the page:

• “Today was hard because I got another medical bill I can’t afford. And also, I’m grateful my friend picked up the phone when I called and let me vent.”

This structure is trauma‑sensitive because it doesn’t erase the hard part. It follows what psychologists sometimes call both/and thinking, which can support emotional regulation and resilience.²

The “rage-and-gratitude” timer

People often think gratitude means you’re not allowed to be angry. That’s not how human beings work.

Set a 10‑minute timer. For the first 5 minutes, you let yourself write every angry, unfair, bitter thought. No censoring. Then, for the next 5 minutes, you switch and write anything you’re grateful still exists alongside the anger:

• “I hate that I have to fight insurance for basic care. I’m grateful my partner helps with the paperwork.”
• “I’m furious this happened to my family. I’m grateful our neighbor brings us dinner on Tuesdays.”

This is one of the best examples of gratitude practices for difficult times because it doesn’t ask you to choose between your pain and your appreciation. Both get a seat at the table.

Social examples of gratitude practices for difficult times

Gratitude doesn’t have to be private or written. In a lonely, burned‑out culture, some of the most powerful examples of gratitude practices for difficult times are relational.

The three‑text gratitude circle

Three friends, coworkers, or family members create a group chat. Once a day, everyone sends one message that starts with “I appreciate…”

Real examples include:

• “I appreciate that you answered my message even though you were busy.”
• “I appreciate my dog snoring next to me while I work.”
• “I appreciate that I got through today without crying in a meeting.”

You don’t have to respond to each message. The practice is simply showing up with one line. Over time, this can strengthen social connection, which is strongly linked with better mental and physical health outcomes.³

The “thank‑you I never said” voice memo

On days when writing feels like too much, you can record a short voice memo to someone you appreciate—someone from your past or present. You can send it, or you can keep it just for yourself.

You might say:

“I never told you this, but when you checked on me after my surgery, it made me feel like I wasn’t a burden. I’m still grateful for that.”

This example of a gratitude practice for difficult times taps into memory and connection, which can be especially grounding when you’re feeling unstable or alone.

Body‑based examples of gratitude practices for difficult times

When your mind is racing, staying in your head isn’t always helpful. These examples of gratitude practices for difficult times bring attention back into the body.

The “three body thanks” check‑in

Once a day—maybe while brushing your teeth or waiting for coffee—you mentally thank three parts of your body, even if they hurt or don’t work perfectly.

For example:

• “Thank you, feet, for getting me across the room even when I’m tired.”
• “Thank you, lungs, for breathing while I sleep.”
• “Thank you, hands, for letting me text my friends.”

Research on mindfulness and body awareness suggests that gentle, nonjudgmental attention to the body can reduce stress and improve emotional regulation over time.¹

The “safe corner” gratitude scan

Pick one small physical spot that feels even slightly safe: a corner of your couch, a particular chair, the driver’s seat of your car when parked.

Whenever you sit there, you take 30 seconds to notice:

• What your body is resting on
• One thing you can see
• One sound you can hear
• One smell or taste you notice

Then you quietly say, “I’m grateful I have this spot to land in.”

This is a grounding example of a gratitude practice for difficult times that also works as a mini nervous system reset.

Digital‑age examples of gratitude practices for difficult times (2024–2025)

As of 2024–2025, gratitude practices are showing up in apps, social platforms, and even workplace tools. You don’t have to use tech, but it can help you stay consistent when your brain is fried.

Calendar gratitude pings

Many people now use their digital calendars not just for meetings, but for micro‑habits. You can create a daily 30‑second event titled “Notice one thing that didn’t go wrong.”

When the reminder pops up, you pause and answer it:

• “The bus was late, but I still made it to work.”
• “I forgot my lunch, but my coworker shared theirs.”

This example of a gratitude practice for difficult times uses tools you already rely on, so you don’t have to remember yet another app.

Private gratitude stories

Some people are using “close friends” lists or private stories on platforms like Instagram or Snapchat as gratitude logs. They post one image or short clip a day—not for likes, but as a record.

Captions might read:

• “Grateful for this 10 minutes of sun between meetings.”
• “Grateful my kid laughed at my terrible joke.”

This turns your feed into a quiet archive of small good moments, which can counterbalance the constant stream of stressful content.

If you prefer a more structured approach, some mental health apps now include gratitude prompts backed by research on positive psychology and well‑being. The Greater Good Science Center at UC Berkeley, for example, shares evidence‑based gratitude practices and tools online.⁴

How to choose the best examples of gratitude practices for your difficult times

Not every practice will fit every season of your life. The best examples of gratitude practices for difficult times share a few qualities:

• They’re small enough to do on your worst day.
• They don’t deny what hurts.
• They feel honest, not forced.

Here’s a simple way to test whether a practice fits right now:

1. Imagine doing it on a day you feel awful. If it sounds impossible, shrink it. One line, one breath, one text.
2. Check your body. Do you feel a tiny softening, or just pressure and guilt? Go with the softening.
3. Try it for three days, then adjust. Gratitude is a skill; like any habit, it works better with repetition than intensity.

You might start with the “one square inch” practice for a week. Once that feels natural, add a three‑text gratitude circle or a weekly “thank‑you I never said” memo.

And if you’re in a season where any gratitude practice feels impossible, that’s data, not failure. It may be a sign to focus first on basic supports—sleep, food, medical or mental health care—and come back to gratitude later. The National Institute of Mental Health offers guidance and resources if you’re struggling with mood or anxiety disorders.⁵

FAQ: Real‑world questions about gratitude in hard seasons

Are there simple examples of gratitude practices for difficult times if I have almost no energy?

Yes. Two of the simplest are:

• One‑word gratitude: At the end of the day, whisper one word you’re glad still exists: “coffee,” “pillow,” “music,” “friend.”
• Gratitude on the ceiling: If you’re lying in bed, pick one thing you can see—the ceiling fan, a crack in the paint—and say, “This means I have a roof over my head. I’m grateful for that.”

If writing or talking feels like too much, you can even just think the word. That still counts.

What is an example of a gratitude practice that doesn’t feel fake?

The “both/and” journal is a strong example of a gratitude practice that avoids fake positivity. You always start with what was hard, then add what you’re grateful for in the same sentence. You never have to pretend the hard part didn’t happen.

For instance: “I’m exhausted from caregiving, and I’m grateful my neighbor watched the kids for an hour so I could shower.” Both parts are true.

Can gratitude practices really help during grief or trauma?

They are not a cure, and they do not replace therapy or medical care. But studies in positive psychology suggest that small, regular gratitude practices can support resilience, meaning‑making, and connection, even during difficult seasons.² The key is to choose gentle, trauma‑sensitive practices—like the rage‑and‑gratitude timer—rather than forcing yourself to feel “happy.”

Is it okay if I skip days or only find one thing to be grateful for?

Absolutely. Consistency helps, but perfection is not the goal. On some days, the best examples of gratitude practices for difficult times are the ones that simply say, “I’m still here. That’s enough for today.” One honest moment of appreciation is far more powerful than a long, forced list.

If you remember nothing else, remember this: gratitude in hard times is not about pretending everything is fine. It’s about noticing that not everything is lost—that even in the middle of fear, grief, or burnout, there are still tiny threads worth holding onto. You only need to find one at a time.