Gratitude is just attention
Not positivity. Attention.
It isn't forcing yourself to be fine. It's your attention coming back to what's already here. And you're allowed to be ungrateful. This is a safety net, not a rule.
The theta window
Before the day sets your state for you.
The first hour after you wake up, the door is still open. Instead of counting everything that's about to give you anxiety, saturate your brain with what's already here. Stay in bed or go for a walk. This isn't a chore, it's a suggestion.
Tap one to start with it, or ignore them all and say your own.
Give your nervous system the receipts
Little wins.
Not achievements. Wins. Got out of bed before noon. Sent the scary text. Rested without guilt. Didn't spiral for once. Write them as they happen, so the good days don't get deleted the second a hard one shows up.
Nothing here yet. The first one can be that you opened this.
Even a gratitude practice becomes another job the second you're doing it correctly instead of doing the bits that feel good. Take what works. Leave the rest.