Let’s face it: life can feel like a struggle sometimes. News about wars, political crises, environmental disasters, and social injustices make it easy to feel overwhelmed and defeated. Add to that personal struggles—a rough breakup, job loss, or health issues—and suddenly, gratitude feels like a luxury you can’t afford. Practicing gratitude or journaling during tough times can seem pointless or even fake. But what if there was a way to make gratitude work for you, even when things feel hopeless?
In this article, we’ll explore how to make a gratitude practice that doesn’t ignore the hard stuff and why, even in dark times, noticing the small good things matters. At Grit Journals, we believe gratitude isn’t about pretending everything is okay. It’s about building resilience by noticing the things—no matter how small—that help you get through another day.
Why Bother with Gratitude Anyway?
When everything feels wrong, gratitude can sound like a joke. But there’s a reason researchers say gratitude improves well-being. According to Harvard Health, practicing gratitude regularly has been shown to reduce stress, increase happiness, and even improve relationships. Why? Because gratitude shifts your focus from what’s missing to what’s there, however small it may be.
Gratitude is not about ignoring reality. Instead, it’s about acknowledging the good things—like the fact that you got through today, that you had a warm meal, or even that you’re breathing. Studies show that gratitude activates parts of the brain that release serotonin and dopamine, the “feel-good” chemicals. This doesn’t erase life’s hardships, but it helps balance them by creating small, positive moments that support mental resilience.
So, even when you feel like there’s nothing worth being grateful for, starting small with one good thing can create a foundation for your gratitude practice.
How to Start a Gratitude Practice When You Don’t Feel Grateful for Anything
1. Focus on Basic Comforts
If gratitude feels pointless, start with basic, tangible things. Focus on physical comforts that might go unnoticed. Examples include:
- Did you have a warm bed to sleep in last night?
- Can you feel the warmth of the sun on your skin?
- Do you have clean drinking water?
These may seem small, but recognizing them is the start of a real gratitude practice. Don’t try to feel deeply grateful if it doesn’t come naturally—just note these things as facts that support you every day.
2. Engage Your Senses
Connecting gratitude to your senses makes it feel more grounded. Ask yourself: What small details can you see, hear, or feel that bring some relief or comfort? This might be the scent of your coffee, the sound of rain, or the comfort of a favorite blanket.
Research shows that engaging your senses in gratitude practice activates parts of the brain involved in positive emotion. Practicing gratitude this way feels more concrete because it’s rooted in something real, not an abstract idea of “happiness.”
3. Try Metta (Loving-Kindness) Meditation
If feeling gratitude for yourself seems too hard, try a practice rooted in compassion for others. Metta, or Loving-Kindness Meditation, involves sending warm thoughts to others. Start by picturing the face of someone you appreciate—a friend, a neighbor who helps you, or even a pet that brings you joy. Visualize their face, let warmth fill you, and wish them well. Move on to the next person or animal in your life who brings positive feelings.
Research supports Metta’s mental health benefits. By focusing on others, you’ll cultivate warm feelings that naturally shift your brain toward positive thinking. The goal isn’t to ignore your struggles; it’s to balance them with moments of connection and kindness.
4. Acknowledge What’s Hard—and Then Shift Focus
Gratitude doesn’t mean ignoring the difficulties in life. Start by acknowledging the challenges you’re facing, whether they’re personal struggles or broader world issues. Then, once you’ve named those challenges, look for one small thing that made your day even slightly better.
Maybe it’s a friend who checked in on you, a pet that made you laugh, or simply the fact that you got through a hard day. This practice helps you recognize your resilience without ignoring what’s tough.
5. Practice the Basics of Gratitude Journaling
If traditional gratitude journaling feels too challenging, simplify it. Write down one small thing, even if it’s as simple as “I am grateful I can hold a pen in my hand,” or “I am thankful for drinking water.”
The point is to start somewhere, even if it’s minimal. These small acknowledgments can feel less forced and still serve as reminders of things that make life a little more manageable. Keeping a record, no matter how brief, gives your mind a chance to pause and reflect on what’s supporting you in the present moment.
So, Why Is It Good for Me to Do Gratitude Journaling?
Gratitude journaling may feel unnecessary, but science shows its benefits are real. According to research, gratitude practices can improve your outlook and boost mental resilience. By noticing even small positive things, you’re training your brain to focus on what helps you rather than what holds you back. This shift can make it easier to face hard times without ignoring reality.
Psychology Today lists several mental health benefits of gratitude, including improved mood, stronger social connections, and lower stress. When you practice gratitude, your brain releases dopamine and serotonin, two chemicals linked to happiness. This doesn’t erase the difficult parts of life, but it can make them more manageable.
Gratitude journaling gives you a way to train yourself to see the small positives that exist, even when everything feels overwhelming. This is a slow shift, but over time, it helps build resilience, giving you the mental strength to keep going.
Moving Forward: Building a Real Gratitude Practice That Works
When life is rough, gratitude may feel like a joke. But it doesn’t have to mean ignoring what’s real. Instead, gratitude offers a way to recognize that even in difficult times, there are small moments worth noticing. Acknowledging these moments helps train your brain to see resilience and good, building mental strength to face life’s challenges.
Try to keep your gratitude practice simple and real. This isn’t about forcing happiness; it’s about finding small, steady ground even in the toughest times. Over time, you may find these small moments give you strength to keep going.