November Newsletter: Gratitude That Actually Works for ADHD Minds

Gretchen Pound, PhD
10 minutes ago
3 min read

People are camping and cooking near the mountain.

As the year begins to wind down, many of us start hearing about "gratitude practice" — journaling lists, writing daily reflections, or keeping a gratitude jar. While these practices are beautiful, they often don't land for ADHD minds.

That's because the ADHD brain craves novelty, stimulation, and embodied experience. Sitting still to write about what you're thankful for can feel flat or disconnected. But gratitude — when practiced in ways that engage the body, senses, and emotions — can become one of the most powerful tools to regulate mood, improve focus, and build emotional flexibility.

💡 Why Gratitude Helps ADHD Brains

Gratitude activates the brain's dopamine and serotonin systems — the same systems that support attention, motivation, and a sense of calm. When we feel genuine appreciation, even briefly, our nervous system shifts from hyperarousal to balance.

Practicing gratitude regularly can:

Increase positive emotion and focus
Reduce frustration and emotional reactivity
Strengthen working memory and perspective-taking
Improve sleep and stress resilience

But the key is: it needs to be felt, not forced.

🎨 Gratitude Beyond Journaling: ADHD-Friendly Ideas

If writing lists doesn't work for you, try these instead:

Visual Gratitude Board: Add photos or objects that remind you of joy or connection — keep it where you see it daily.
Voice Notes of Appreciation: Record short notes on your phone when you feel thankful — hearing your own voice reinforces the feeling.
Gratitude Walk: Name three things you appreciate in your surroundings while moving your body.
Shared Gratitude: Text a friend something you're grateful for — connection multiplies the effect.

🧘‍♀️ 5-Minute Body-Based Gratitude Practice

Try this short somatic practice to shift into embodied appreciation:

Pause and Ground: Sit or stand comfortably. Feel your feet on the floor, your seat supported.
Breathe: Take three slow breaths, in through your nose and out through your mouth.
Notice: Bring to mind one thing — or person — you feel thankful for.
Locate the Feeling: Where do you sense that gratitude in your body? Maybe warmth in your chest, expansion in your heart, or softness in your belly.
Amplify: Place your hand over that area. Breathe into it, letting the feeling grow just 10% stronger.
Anchor: Silently say, "This is what gratitude feels like in me."

This simple practice connects the mind and body — helping your nervous system remember gratitude even during stressful moments.

Four photos that show people are grateful.

🍁 Reflection Prompt

"What small moment today brought me a sense of ease or warmth?"

Start with just one small noticing. Over time, these micro-moments train the ADHD brain to scan for safety and joy instead of threat and stress.

💬 Try This

Throughout November, take one minute a day to practice body-based gratitude. You might be surprised how much calmer and clearer your mind feels when appreciation becomes an embodied habit.

🌺 Coaching Invitation: Cultivating Calm and Clarity with ADHD

If you're ready to bring more regulation, focus, and emotional ease into your daily life, I invite you to join me for one-on-one ADHD Life Coaching or Somatic Coaching sessions this season.

Together, we'll explore: