The Smallest Gratitude Practice That Actually Works When You’re Tired
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If you’ve ever tried to “be grateful” when you’re exhausted, overwhelmed, or emotionally tender, you already know the problem:
Big gratitude can feel like pressure.
It can sound like you’re supposed to override your reality; force a bright mindset; perform positivity; pretend you’re fine.
That’s not what I’m interested in.
As I move toward my 2026 theme—Attitude of Gratitude—I’m choosing a kind of gratitude that works with the nervous system, not against it.
Not hustle-gratitude.
Gentle gratitude.
Why gratitude can feel hard (and why that’s not a character flaw)
When you’re tired, your system is often in some version of protection mode: bracing; rushing; scanning; shutting down; pushing through.
In that state, it’s harder to access warmth, perspective, or appreciation—not because you’re “bad at gratitude,” but because your body is trying to keep you safe.
So instead of asking yourself to feel something big, try something true.
The smallest practice: One Pause + One True Thing
This is my go-to when I don’t have the bandwidth for anything complicated.
- Exhale first. Make the exhale a little longer than the inhale.
- Inhale gently. Not a deep breath. A real one.
- Name one true thing you appreciate—right now. Not the whole story. Not your whole life. Just one true thing.
Examples:
- “I have clean water.”
- “I have five quiet minutes.”
- “My body carried me through today.”
- “I have a warm drink.”
- “Someone checked on me.”
- “I made one good decision.”
Then stop.
That’s the practice.
No journaling required. No perfect mood required. No spiritual performance required.
Why this works (especially in December)
December can amplify everything: deadlines; family dynamics; grief; joy; finances; memories; expectations.
A tiny practice is often the only one you’ll actually do.
And when you do it consistently, something shifts:
- Your breath slows
- Your shoulders drop
- Your attention returns
- Your day becomes more inhabitable
Gratitude becomes less like a demand and more like a doorway.
If your season is complicated, let your gratitude be honest
You don’t have to be grateful for what hurts.
But you can be grateful within your life as it is.
That’s the kind of gratitude I’m practicing in 2026: honest; embodied; sustainable.
Try it once today (and tell me what you notice)
If you try this practice, I’d love to hear what happens—especially in your body.
Email me two quick lines:
- What your “one true thing” was
- What you noticed afterward (even something small)
I read every message.
A gentle preview of what’s coming
In January, I’ll be sharing daily prompts under the opening theme Beginner’s Grace—small practices that help you begin without pressure.
If you want to be part of it, start here: one pause; one breath; one true thing.