Gratitude isn’t just a warm feeling—it’s a choice you can make right now.
I used to overlook it all the time. Back when I was stuck in bad habits, like binge eating and compulsive gaming, I didn’t feel thankful. I felt numb. I thought I had to wait for something big to happen—some success, a goal reached—before I could feel grateful.
But here’s what I’ve learned along the way: gratitude isn’t about waiting. It’s something you do. Today. Even when life feels hard. Especially when it feels hard.
If you want to feel more fulfilled, more grounded, and more present, here are 10 simple, powerful ways to show you’re grateful—starting today.
1. Say "Thank You" and Really Mean It
Not the rushed “thanks” you toss out in passing. I’m talking about looking someone in the eyes, pausing for half a second, and saying thank you like you actually feel it.
It can be thanking a coworker for stepping up. A barista for making your coffee. A friend who checked in.
When I first started practicing deeper gratitude, I’d say thank you out loud every time someone helped me, no matter how small. It felt good. Like I was tuning into the goodness around me that I’d been ignoring for years.
2. Write Down Three Things You're Thankful For
This is simple but powerful.
I’ve been doing it every morning for years now. I grab a notebook and jot down three things I’m grateful for. Some days it’s deep stuff—like my faith, my recovery, or time with family. Other days it’s tacos, a cool breeze, or that my dog didn’t bark during my Zoom call.
The key isn’t to impress anyone. It’s to notice. Write it down and let it sink in.
3. Text Someone Just to Appreciate Them
Pick one person today. Not because you need something or want to catch up. Just because you appreciate them.
Tell your brother he’s a great dad. Tell your friend you’re proud of how far they’ve come. Tell your mom that you love her banana bread—and her presence in your life.
When I send messages like that, I often get emotional. The people we care about deserve to hear how much they matter.
4. Reflect on What You’ve Overcome
Gratitude doesn’t always have to focus on what we have. It can come from remembering what we’ve been through.
When I look back at my old habits—eating entire pizzas alone, playing video games for 12 hours straight, wasting weeks in a fog—I'm deeply grateful I’m not stuck there anymore. Not because I’m perfect now. But because I’ve grown. I’ve fought hard.
You probably have, too. Take a moment to acknowledge that. Say, “Thank you, God, for helping me keep going.”
5. Do One Kind Thing for Someone Else
Gratitude grows when we give.
Hold the door. Let someone merge in traffic. Pay for the coffee of the person behind you. These acts don’t need to be huge.
When I was first rebuilding my life, I started consciously doing small things for others. Not to be seen. Just to show I wasn’t the same selfish guy I used to be. It reminded me that I could be a force for good.
And that felt amazing.
6. Speak Kindly About People Who Aren’t Around
Gossip and complaints are easy. Gratitude can be choosing to speak well of people, especially when they’re not listening.
Next time you’re talking about someone who helped you—or even someone who frustrated you—try shifting to gratitude. Say, “You know what, I appreciate how patient she was with me.” Or “He handled that better than I expected.”
Speaking gratitude leads to feeling gratitude.
7. Celebrate a Small Win
We wait too long to celebrate ourselves. We think we need to reach the top of the mountain before we can feel proud.
But today, look at a tiny victory. Maybe you read instead of doom-scrolling. Or you prayed, even after procrastinating. Or you didn’t grab fast food even though you wanted to.
That matters. I lost over 110 pounds not with one big choice, but with hundreds of small, quiet wins. And I learned to say, “Thank You” after each one.
8. Pray with Thankfulness
Whether or not you're religious, taking time for quiet, thankful prayer or reflection can change your day.
For me, prayer isn’t just asking God for help. It’s also saying, “God, thank You. Even when I don’t see the full plan, I trust You.”
Those moments fill me with peace. Like I’m not walking alone. Gratitude in prayer reminds me that I’m not in control of everything, and that’s okay.
9. Take a Walk and Just Notice
Put down the phone. Step outside. Walk slowly and observe with gratitude. The sky. The air. A child laughing. A couple walking hand-in-hand. Your own body moving forward.
When I was trying to break my cycle of laziness and depression, these moments saved me. Nothing fancy. Just noticing the miracle that is right now.
10. Say Grace Before Eating
This one’s simple and powerful. Before each meal, take five seconds with your eyes closed. Say thank you.
Thank God. Thank the people who grew the food. Thank the time you get to rest and eat.
I often struggled with binge eating. I used food to numb myself. Saying grace shifted that. It turned eating into a moment of presence, not escape.
Today is a gift. You don’t have to fix everything to feel thankful. You just have to notice something—and respond.
What’s one thing you’re grateful for right now?
Maybe write it down. Maybe message someone. Maybe whisper a thank you while you take a deep breath.
Gratitude isn’t about being perfect. It’s about being present.
So if you’re trying to live a good, meaningful life—start here. Start small. Say thanks. And mean it.
Your life is happening now. Don’t miss it.
