✨ 30-Day Mindset Reset: A Pocket Guide to Gratitude

By Allen Dekeyser

Feeling overwhelmed? Disconnected? Like the world’s too loud or too heavy?

This guide isn’t about toxic positivity—it’s about finding just one thing, right now, that reminds you you’re still here. Still breathing. Still you.

This tool is for those raw days…

…when hope is hard to find,

…when your body is tired,

…or when your heart just needs something real to hold onto.

🔁 Use these six prompts whenever you need a reset. Rinse and repeat. Let it anchor you.

1. What’s keeping you alive right now?

Get honest. It doesn’t have to be poetic.

  • Your heartbeat.

  • Your dog snoring next to you.

  • The fact you woke up again, even if you didn’t want to.

  • A meal, a medicine, or a moment that helped.

4. Who’s shown up for you?

Think of someone—anyone—who gave a damn.

  • A text that came at the right time.

  • A stranger who smiled.

  • A friend who didn’t give up.

  • A nurse, a neighbor, a memory of being safe.

2. Look around. What’s here to support you?

Your space—whatever shape it’s in—is still holding you.

  • A door that locks.

  • A couch to sit on.

  • Air conditioning. Or heat.

  • Four walls keeping the chaos out.

 5. What everyday things support your survival?

We don’t realize how much these matter.

  • Socks. Clean ones.

  • A toothbrush.

  • Gas in your car.

  • A phone charger that actually works.

  • Your service dog. Your journal. Your pillow.

3. Use your five senses. What can you feel?

Let your body ground you. Choose one sense.

  • The way your hoodie feels.

  • The sound of birds or traffic.

  • The smell of coffee or your dog’s fur.

  • The taste of water when you’re really thirsty.

  • The light creeping through your blinds.

6. What blessings have you already lived through?

You’ve made it through storms. Name a few of your past lights.

  • The strength to walk away.

  • A hug that meant everything.

  • The laughter you didn’t expect.

  • Faith that flickered but never went out.

📝 How to Use This Guide:

  • Keep it with you (print it or screenshot it).

  • Pick one prompt a day—or several if you feel up to it.

  • There are no rules. Only reminders.

  • Add your own reflections in the margins.