How to start feeling grateful in less than 30 seconds

I used to be a negative, depressive person. Over the years, through positive influences and intentional personal development, I converted into an overall happy person. But being happy is a practice, and it sometimes requires some maintenance. Some may call this maintenance “happiness hacks.”

The basis of all happiness hacks is gratitude. Anyone that you ask, “How can I be more happy?” will tell you the same thing: You need to start by being grateful for what you already have.

But, how can I feel grateful when there’s so much bad stuff going on in the world?

As someone who used to be negative, unhappy, and even depressed at times, I can relate to this feeling.

Especially in April 2020, when nearly the entire world is in quarantine, we’re quickly entering a massive global recession, and we are facing a major health crisis. Many have lost their jobs, their lives, or the lives of loved ones. Or even a combination of these tragic events. So yes, it is easy to feel like everything is bad right now.

Especially while in isolation, the main factor that we can control is our mind. Our thoughts. And it is more important than ever to keep our thoughts in check. Once we unblock our minds with the power of gratitude, more room for creativity, problem-solving, and increased cognitive flow seems to appear.

I’ll admit to having a hard time feeling grateful sometimes. Getting into that “attitude of gratitude” sometimes feels like difficult, begrudging work. But I’m about to share with you my happiness hack – how to start feeling grateful in less than 30 seconds:

Disclaimer: This list assumes some things. If my assumptions don’t apply to you, disregard them and take the items that do apply to you.

Think (or better — write) consciously, the following:

  1. I am so happy and thankful for my eyes and eyesight.
    • Thank you for my ability to see all of the beautiful things in this world.
    • Thank you for modern technology making glasses/contacts accessible to me so I can see clearly even with poor natural eyesight!
  2. I am so happy and thankful for my legs. I have two of them and they work great!
    • Thank you for my ability to walk, run, hike, and dance. I can move freely with my own two legs. That is a blessing.
  3. While we’re at the appendages, let me give thanks for my arms, hands, fingers, feet, and toes. Even (especially?) the baby toes!
    • If I didn’t have even one of these toes, I wouldn’t be able to balance properly. If I was missing even half of a finger, I would have to modify my life around this. I’m so lucky to have all my appendages, to be able to use scissors, and type without difficulty in this digital world.
  4. I am so happy and thankful for my lungs, my airways, and my nostrils.
    1. I can breathe freely and easily. Oxygen flows to my lungs and my brain. I don’t even have to think about this, but I am so lucky that these vital organs and functions of my body are working as they should. I can focus on other things while these guys take care of me!
  5. I am so happy and thankful for my shelter, for the health of my loved ones, for my easy access to food, (continue upwards through Maslow’s Hierarchy of Needs)…
  6. I am so thankful for my friend ______. This friend has impacted my life in so many ways, and I can’t imagine what life would be like without him/her.

Continue! By this time you will have some momentum and you should easily flow into the next people/things that you feel grateful for. Go for as long as you want.

woman being grateful at beach

As you’ll see by trying this once, this activity can rapidly turn into a domino effect of gratitude. And I’m talking about true, pure gratitude. The kind that starts as a thought and quickly turns into a feeling that fills you up inside with warmth and energy. Then the world looks a little brighter and more beautiful, and you may feel more at ease.

The items on this gratitude list are not superficial claims. These are parts of our everyday life that are so easy to take for granted, but they are genuine blessings. Sometimes I think about what my life would be like without even one of these things, and I am instantly reminded that I’m incredibly lucky.

Much, if not all, of the world is facing extreme challenges at this point in time. While we cannot always control our outer conditions, we can control our inner conditions. And while it may be harder than ever for us to feel positive, grateful, or happy at this point in time, I encourage you to spend 30 seconds on this happiness hack. See if it works for you — what do you have to lose?

Call to Action:

  • Give this activity a try once a day for the next three days.
  • Journal about your results.
  • If you’re feeling up to it, send me an email or comment on the post to share your results!