Give me a real time gratitude practice to do right now

Here is a real-time gratitude practice you can do right now based on insights from Andrew Huberman:

1. Find a Quiet Space: Sit comfortably and take a few deep breaths, emphasizing exhales to help calm yourself.

2. Recall a Gratitude Story: Think of a specific instance where someone genuinely thanked you or a story where someone received help from another. Ensure this story is meaningful and emotionally resonant for you.

3. Engage Emotionally: Spend 1-2 minutes vividly recalling the emotions and details of this story. Focus on the positive feelings associated with receiving or observing gratitude.

4. Write Bullet Points: If it helps, jot down key points about the story – what the struggle was, the help provided, and how it made you feel. Use these notes to deepen your emotional connection to the moment.

5. Repeat Regularly: Practice this exercise three times a week, preferably in the morning or before bed, but any time that suits you is fine.

This method has been shown to be highly effective in shifting neural circuits towards more well-being and motivation, with significant benefits even from a brief 60-second practice 1 2 3.