A Full Day of Gratitude, Step by Step
A neurodiversity affirming Bethesda therapist explains how to practice gratitude all day long, for kids and for adults
Practicing gratitude daily has been proven to help maintain good mental health. It’s easier said than done, so our neurodiversity affirming therapists wrote instructions! Try just a few of the activities below or include them all in your day. It’s entirely up to you.
Note: Many of these also function as mindfulness activities, as they bring your attention to the present moment.
Let’s follow the popular advice and put your own oxygen mask on first. Here is a full day of gratitude, for YOU.
Wake up. Thank your bed for its wonderful warmth.
Stretch your toes toward the foot of the bed and your arms toward the ceiling. Appreciate each muscle that tenses to help you.
Relax your limbs. Enjoy the warm sensation that flows through them.
Step mindfully toward your shower. Feel the floor supporting your feet.
Feel the water wash over you. Follow a single stream from where it first touches you to where it enters the drain. Appreciate your access to this resource.
Enjoy the smell of your shampoo or body wash. Pop any bubbles you see one by one.
Smile into the mirror. Notice the sparkle in your eyes.
Savor the taste of your coffee or breakfast. Remember the many people who have helped get this food from the farm to your hands.
Touch your partner, child, or pet or reach out to a friend. Enjoy feeling connected.
Step outside. Feel the air on your skin or the sunshine on your shoulders.
Get into your car/bus/train. Appreciate the heat or air conditioning that makes you comfortable.
Listen to music or a podcast you enjoy. Hear the tones or themes you don’t normally attend to.
Arrive at work./school. Thank yourself and your car for the safe journey.
Look for something in your favorite color. Thank your vision for enabling this.
Complete a task. Notice the wisdom and experience that you used to complete it.
Remember a teacher or experience that helped you build the competence you have today.
Drink a glass of water. Appreciate the refreshment it brings.
Go outside. Listen to the leaves rustling on the trees or blowing across the ground.
Imagine what a really great workday feels like. Find one small thing from that imagined scenario that you can do today.
Notice what you already like about your job/school.
Think of someone who helped you today.
Have a mint or a piece of gum. Appreciate the cool sensation it brings.
Stretch. Notice how your body feels afterward.
Look for an interesting cloud in the sky.
Head home. Decide which scene you see on your way is the loveliest.
Consider who you will see when you arrive at home. Think of something you appreciate about them, and plan to thank them for it.
Share thanks with your family members for their contributions to the family or household.
Savor the thanks you receive in return.
Do something silly. Appreciate your ability to play.
Find something with a texture that feels good to you. Enjoy touching it.
Take a deep breath. Thank your breath for sustaining you through this day.
Do something that makes you laugh.
Thank your socks or sweater for keeping you warm today, or your awesome shades for keeping you cool.
Apply lotion or wash your body, attending to each part of your body as you do so.
Thank the author for a book you enjoy.
Appreciate the shelter your home provides.
Express your gratitude for the rest you are now able to take.
Imagine having a beautiful dream as you drift off to sleep.
Guide your child through a thankful day: Neurodiversity affirming Bethesda therapist tells you how
This is how a child therapist would walk your child through a day of gratitude. Try a few of these ideas. Or see if you can fit them ALL into a single day.
Gratitude is about noticing things that are already happening. So is mindfulness. Most of these tasks also function as mindfulness activities that could be done every day. They have been worded in the way you’d say them to your child. But they work best if you do them together.
It’s time to get up! Thank your bed for being so cozy before you climb out.
Thank your child for enjoying this day with you.
Grow taller by reaching your arms up high. Thank your muscles for helping you do it.
Now let your arms and legs get floppy. Do they feel warm and tingly? That’s your body keeping you healthy. Thanks, body!
Tiptoe or walk in slow motion toward your shower or breakfast. Feel the floor supporting your feet.
Enjoy the smell of your soap while you wash. What does it remind you of? Are there any bubbles? Pop them and see if it makes you giggle.
Smile into the mirror. Notice the sparkle in your eyes.
Taste your food. Thank the person that made it. (Even if it’s yourself).
Say hi to a friend. Think about how lucky you are to have a friend.
Pet your pet. Thank them for being in your family.
Step outside. Thank the sunshine, the rain, or the breeze for greeting you.
Do your favorite gymnastics trick or dance move. Cheer for yourself.
Look for something that’s your favorite color. Say “thank you eyes” when you spot it.
Do some schoolwork or read a book. Remember when you couldn’t do that. Thank your brain for learning so much.
Think of 3 things you like about your school.
Think of someone who helped you today. Thank them if you can.
Look for an interesting cloud in the sky. Thank your creativity for the picture you see.
Do something silly. Enjoy it.
Find something soft to touch, like a blanket or stuffed animal. Hold it for as long as you want.
Take a deep breath. Thank your breath for giving you energy.
Thank your socks or sweater for keeping you warm today, or your awesome shades for keeping you cool.
Thank your parents for the house you live in. Tell them what part of the house is your favorite.
Tell someone about the best part of your day. Listen to them as they do the same.
Listen to a favorite song or sound as you fall asleep. Smile softly to yourself.
What was your favorite part of doing this with your child? Take a moment to enjoy the connection you felt today. Think of one thing you could do to stay connected tomorrow.
But how do I get my child to listen to me? Here’s what our Family Therapists say.
Family life is made of small moments. And the choices we make within them. Engaging with your child in one of the activities above is a choice to connect with your child.
All of the tiny moments of connection add up to a joyful relationship. But there’s a trick to it. You have to keep doing them day after day after day.
You don’t have to keep doing the same tasks. Just any small tasks that build connection. Do them more often than you give task demands like “do your homework” or “clean up your stuff.”
Is it really that simple? YES. Need them to pick up their shoes? Make sure you’ve had some moments of connection already today when you ask.
If you haven’t, create a quick moment of connection first. Or postpone the task to a little later in the day, after you’ve had a chance to connect. Tasks like these are rarely time sensitive emergencies.
And you’re much more likely to have your child’s compliance when the relationship is strong.
It does get trickier sometimes. Like when you’re parenting a teen or a child with ADHD.
What works when you’re parenting a child with ADHD or autism? Consult a neurodiversity affirming therapist
If your child has ADHD or executive function challenges, you’ll need some extra tools. It might look like your child doesn’t want to do what you’re asking. But that’s not usually the case.
See our post “How to Stop Reminding Your Child“ for a unique strategy that’s neurodivergence-friendly. And of course, if you’d like more personalized support, don’t hesitate to reach out.
Robin Brannan is an expert neurodiversity affirming family therapist who has been helping neuroexceptional families thrive for over twenty five years. She guides parents, children, individual adults, and partners in connecting with each other, healing from past misunderstandings, and using their strengths to build the life they want. Her work is playful, culturally responsive, and designed to bring joy to you and your family.
Explore her specialties including Neurodiversity Affirming Therapy, LGBTQIA+ Affirming Therapy, and Child and Family Therapy. Learn more about her approach on her About page.
