Have a Seat — It’s Time for a Gratitude Intervention

Even as the words leave my mouth, I know they sound harsher than I intend. Can I not just eat a meal cooked for me without criticizing it?

“Well, it’s fusilli pasta,” Joenelle says, looking down at her plate, “it’s supposed to be a little crunchy.” I decide I can’t trust myself with another sentence, so I pull out my phone and check my email instead. Joenelle finishes her meal and sets her plate in the sink, leaving me alone with my thoughts.

Over the past few months, I’ve noticed a downward trend in my outlook on life. Small annoyances—people failing to signal while turning, slow Wi-Fi—feel less like inconveniences and more like personal attacks. When something positive happens at work, the joy fades too quickly. And I keep fixating on what’s missing instead of what’s already here.

I can think of far too many examples of each of these patterns not to raise the call for concern. If you or someone you know is experiencing the same, it’s time to circle the chairs for a gratitude intervention.

A gratitude intervention is any practice intentionally designed to increase expressions of gratitude and improve mental health, relationships, and overall well-being. Things don’t have to be dire to host one for yourself, but if any of this sounds familiar, you’d likely benefit from it.

While gratitude interventions can take many forms, here are a few five-minute practices that can make a real difference.

5-Minute AMGAP

AMGAP stands for as many gratitudes as possible. The exercise is simple: set a timer for five minutes and send as many voice memos, text messages, or DMs expressing gratitude as you can. If someone pops into your mind, message them. It requires no preparation, and chances are you’ll make someone’s day.

5x1 Gratitude Journal

Grab a notecard or piece of paper and number it 1 through 5. Next to each number, write one person, moment, or thing you’re grateful for. Then spend one minute explaining why you’re grateful for each. Don't worry about length or grammar, it's about the act itself. Taking a single minute to name why transforms a passing thought into a meaningful reflection.

Start With Gratitude

The next time you sit down for a meal with family or friends, make it a rule that the first thing anyone says once the food arrives must express gratitude. Even if it feels abrupt or a little awkward, it will still create a positive moment for everyone involved.

We don’t have to wait for Thanksgiving to give thanks, and some of us can’t afford to. Gratitude isn’t a seasonal exercise—it’s a daily act of rebellion against cynicism and scarcity. It reminds us that joy doesn’t always arrive with the big wins; it hides in the ordinary, waiting for us to notice.

So if you’re feeling restless, frustrated, or disconnected, take this as your sign to pause. Have a seat. This is your gratitude intervention.

Fact

Writing a single gratitude letter can boost happiness and reduce depressive symptoms for up to a month.

Action

Send one unexpected thank-you before the day ends.

Question

Who in your life might need to hear that they’re appreciated — and what’s stopping you from telling them?

Quote

“Gratitude turns what we have into enough.” - Aesop