Let’s not sugarcoat it.

Most of us suck at gratitude.

I am still one of the worst at it, although I am getting better everyday.

I’m the kind of person who when I get a compliment I’m like… “who me? No way…”

Honestly that’s kind of annoying right?

Like bro just take the damn compliment.

Gratitude is an interesting beast. We know it’s good for us.

Like flossing. Or calling our moms more than once a year. Or drinking water before my first energy drink of the day.

But when life gets crazy, gratitude goes out the window faster than a New Year's resolution.

Instead, we chase achievement like it’s gonna fill the hole inside us.

(Spoiler alert: It won’t.)

Here’s the real deal. Gratitude isn’t just a “nice to have.”

It’s the difference between feeling alive or feeling like a sad productivity robot running on vibes and protein powder!

What I’ve learned over the last few years is that gratitude, like everything else in life, needs strategy and a system. (“You don’t say” says everyone who’s been here from day one)

But for real.

Not another “write 3 things in your journal” chore you forget about after 4 days.

A real, simple no BS ritual that high achievers, like you, will actually stick to.

Let’s build it.

Why You’re Not Feeling As Happy As You “Should Be”

Your Brain Is a Negativity Hoarder

Evolution programmed your brain to remember everything bad and immediately forget the good.

You’ll remember the ONE hater comment on LinkedIn forever, but forget the 23 people who said “this changed my life.”

It’s not because you’re broken. It’s because your brain thinks staying alert = staying alive.

Cute survival strategy.

Terrible happiness strategy.

Achievement Without Appreciation Feels Empty

Hitting goals feels awesome for like... 7 minutes.

Then your brain is like “Cool. Next!”

It’s called the Hedonic Treadmill, and if you don’t build in gratitude, you’ll sprint your whole life and still feel like you’re not "there" yet.

This is the biggest issue for high achievers if you don’t actually take the time to sit in your success.

If you hit a milestone, it’s not about the next one, it’s about taking the time to sit in your success and then take that growth to the next endeavor (more on that later).

Gratitude Has Been Sold to You Like Kale

The self help industry made gratitude sound like homework:

• “Write 10 things you’re grateful for every night!”

• “Make a vision board of your blessings!”

• “Thank the Universe out loud at sunrise!”

Yeah, cool. But if you’re already overwhelmed, that’s just another thing to fail at.

You don’t need another task. You don’t need a 25 step morning routine.

You need a simple, idiot-proof ritual that sneaks gratitude into your bloodstream without feeling like effort.

I’m the idiot that this had to be proofed for… and if I can do this, you totally can!

The 5-Minute Gratitude Ritual

AKA: Happiness Steroids for People Who Are Bad at Feelings

Step 1: The Two Part Prompt (Super Simple)

Every morning (or whenever you remember), answer just two things:

1. What’s one thing I’m grateful for today that I usually take for granted?
   (Example: Your barista spelling your name right (NED not NATE). Having working knees. Whatever.)

2. What’s one hard thing I’m grateful for?
   (Example: That failure that taught you resilience. That awkward convo that made you braver.)

That's it. No fancy journal. No overpriced app subscription.

Just real answers. Two bullets.

If you want bonus points: Say it out loud. To yourself. Or your dog. Or a houseplant. They won’t judge you.

Step 2: Feel It for 15 Seconds

Don’t just think it. Feel it.

Like just stare at the page and go…

”Holy shit, I’m legit thankful that my knees work, and that I was turned down so much in middle school by the opposite sex for being overweight that I’m an adonis now”

…I really should stop telling you all my deepest darkest past insecurities, but shit, y’all keep coming back so here we are…

Fifteen seconds of marinating in that good feeling is enough to start rewiring your brain like a Costco sized dopamine reset.

(Pro tip: Set a timer if you’re the type who gets distracted by a passing bird… yeah you… YOU need a 15 second timer!)

Step 3: Anchor It to Something You Already Do

Gratitude is like dental hygiene for your soul. It works best when you tie it to a habit you already have.

Options:

• Right after you brush your teeth

• Before your first cup of coffee

• When you buckle your seatbelt

• Before opening your first email (Godspeed)

Attach it to something automatic. Make it a reflex, not a chore.

I do it immediately after my bible and prayer time and the first thing i do prior to my stream of consciousness journaling I do every morning. Which so happens to be after a brush my teeth and post 3-5 sips of coffee.

Make It Stick: Your Challenge This Week

This week’s move:

Start the 5-Minute Gratitude Ritual for 7 days straight.

Two bullets a day. Fifteen seconds of feeling.

That’s it.

Optional flex: Text your answers to a gratitude accountability buddy.

Because here’s the thing:

Gratitude isn’t about pretending everything’s perfect.

It’s about noticing that you’re still here. Still fighting. Still laughing. Still alive enough to be reading sub par newsletters every Sunday like a BOSS!

The Truth You’ve Been Avoiding

You don't need a bigger promotion, a hotter body, or a cooler vacation to feel happy.

You need to retrain your brain to notice that happiness is already here, right now, hiding in plain sight.

Gratitude isn’t magic. It’s mechanics.

Either you build it into your daily operating system...or you’ll keep chasing happiness like it’s an Amazon package that got lost in transit.

Your move.

Your Turn

What’s one random thing you’re grateful for today that Future You will smile about?

Hit reply and tell me. I’ll read every single one. (Even the weird ones.)

– Ned

P.S. Know someone grinding so hard they forgot how to feel happiness? Forward this to them. They’ll thank you later… I’ll thank you immediately.