Gratitude and the ADHD Brain: Simple Holiday Practices to Reduce Stress and Build Connection

The holiday season can bring so much joy—time together, traditions, cozy moments—and at the very same time, it can crank up stress at home. Schedules get thrown off. Sensory overload kicks in.

Emotions run high. Teens are staring down finals. And our neurodivergent kiddos, especially those with ADHD or learning differences, often feel this extra intensely.

So when someone says, “Just practice gratitude!” it can feel a little… out of touch.

At WeThrive Learning, we see gratitude differently. It’s not about forcing your child (or yourself) to “look on the bright side” or ignore real struggles. Gratitude, when it’s grounded in science and done gently, is actually a powerful brain-based tool that can:

• Support your child’s mental health

• Improve sleep and stress levels

• Strengthen family relationships

• Help kids with ADHD notice what is going well—not just what’s hard

And you don’t need elaborate journals or Pinterest-perfect routines to get started.

Let’s unpack what gratitude really is, why it matters so much for teens and kids with ADHD, and some simple, realistic ways to weave it into your family’s life this season and beyond.

What Gratitude Really Is (and Isn’t)

Gratitude is more than saying “thank you” because you should.

It’s a deeper emotional and cognitive recognition that something good has happened—through another person, the world around us, or even ourselves—and letting that feeling actually land.

You can think of it as three simple steps you can teach your child (and practice yourself):

1. Recognize: Notice the positive thing—big or small.

   • Someone held the door open for me.

   • My barista remembered my order.

   • My teacher gave me another chance on that assignment.

2. Acknowledge: Get curious: What about this made me feel good?

   • I’m grateful my mom answers the phone in a cheerful voice. It makes me feel like she really wants to talk to me.

3. Appreciate: Express or internally honor that gratitude.

   • Saying “thank you”

   • Sending a text or note

   • Or quietly thinking, I really appreciate that.

When we guide our kids through all three steps—recognize → acknowledge → appreciate—we’re not just building a “nice habit.” We’re helping them literally shift their emotional state and how they see themselves and the world.

How Gratitude Changes the Brain (Yes, Literally)

Gratitude isn’t fluff. It’s biology.

When we practice gratitude consistently, research shows it can:

• Boost “feel-good” brain chemicals like dopamine and serotonin

  • Dopamine is the “reward” chemical—something good just happened.

  • Serotonin is tied to mood, well-being, and feeling connected.

• Activate regions of the brain linked to emotional regulation and connection

• Help the brain scan for positive experiences, not just threats or failures

Over time, regularly practicing gratitude helps kids become more attuned to what’s working in their lives, instead of only seeing what’s going wrong.

For our ADHD learners—who often hear a lot of correction and “Why can’t you just…?”—this shift is huge.

Why Gratitude Is Especially Powerful for Teens & Kids with ADHD

Many of the kids and teens we support at WeThrive Learning share some common experiences:

• They’re used to hearing about their mistakes, not their strengths.

• They compare themselves to peers who seem to “have it all together.”

• Social media constantly reminds them of what they don’t have.

• Anxiety and depression are more common in neurodivergent teens.

Now layer on finals, family gatherings, travel, disrupted routines, and holiday expectations… and it’s no wonder many kids and parents are running on empty.

Gratitude helps by:

• Interrupting negative thought spirals (“My life is the worst,” “I never do anything right”)

• Balancing the mental “highlight reel” with real, concrete good moments

• Supporting self-worth, because they begin to see what they do have—skills, relationships, small joys

• Reducing anxiety and depressive symptoms, as shown in multiple studies across teens and adults

And no, this doesn’t mean we ignore real challenges. It just means we’re teaching our kids (and ourselves) to hold both:👉 “Today was really hard and this one moment was actually pretty good.”

The Body Benefits, Too: Sleep, Stress, and Resilience

Gratitude isn’t just a “mind thing”—it affects the whole body.

1. Lower Anxiety and Depression

Teens and young adults who regularly practice gratitude tend to report:

• Fewer depressive symptoms

• Lower anxiety

• A more optimistic outlook

Again, this is especially important right now as we see mental health challenges rising in teens.

2. Better Stress Management & Resilience

Gratitude helps kids:

• See challenges as part of their story, not the whole story

• Remember that good things can coexist with hard things

• Build a more balanced internal narrative: “Yes, today was rough, but I also…”

This shift helps reduce stress and even inflammation in the body, which supports overall health and learning.

3. Improved Sleep

Studies have found that people who focus on gratitude before bed:

• Fall asleep more easily

• Sleep longer

• Experience better-quality sleep

For kids with ADHD—who often already struggle with sleep—ending the day with a brief gratitude practice can gently redirect their mind from worries to small moments of good.

How Gratitude Strengthens Relationships (Including Yours With Your Child)

Gratitude is like emotional glue in relationships.

When your child thanks a teacher, sibling, coach, or you, they are saying:

“I see you. I noticed what you did. It mattered to me.”

That simple recognition:

• Makes the other person feel valued

• Builds trust

• Increases cooperation

• Encourages more of that positive behavior

Within families, a culture of gratitude:

• Softens tension

• Supports more patient communication

• Helps everyone feel more seen—kids and parents alike

And importantly, gratitude also fosters empathy and active listening. When your child pauses to think about why they’re grateful for someone, they’re practicing perspective-taking:What did this person do for me? How did it impact my day?

4 Simple Gratitude Practices You Can Start This Week

You do not need to overhaul your life to make gratitude part of your family culture. In fact, please don’t. Small, sustainable practices are much more powerful than big, short-lived ones.

Here are four ideas you can share with your child and either pick one to start—or let them choose the one that feels best:

1. “Three Good Things” (Daily or a Few Times a Week)

Invite your child (and yourself) to name or write down up to three things they’re grateful for.

These don’t have to be deep or serious. They can be silly, small, or simple:

• “The dog being goofy during breakfast”

• “My teacher letting me redo my quiz”

• “That I had my favorite snack after school”

If three feels like too much, start with one. You can:

• Keep a shared notebook on the kitchen table

• Use a whiteboard on the fridge

• Talk about it in the car or at bedtime

The goal is not perfection—it’s pattern building. Over time, their brain starts scanning the day for “things

I might write down later,” which naturally increases their awareness of positive moments.

2. Gratitude Letters (Short and Sweet)

Invite your child to write a short note to someone who has made their life a little better. It doesn’t have to be long or formal.

Some ideas:

• A teacher, coach, or tutor who has been patient with them

• A school office staff member who always says hello

• A grandparent, sibling, or family friend

• The mail carrier or a neighbor

You can join them and write your own letter too—modeling matters. These letters help:

• Your child practice expressing appreciation

• The other person feel seen

• Strengthen social bonds and confidence

If writing is hard, they can:

• Record a quick voice memo

• Send a text

• Draw a simple picture with a short sentence

3. The Family Gratitude Jar

This one is great for all ages and can become a sweet tradition.

How to start:

1. Grab a jar, basket, or box.

2. Put sticky notes or small slips of paper next to it with pens or markers.

3. Invite everyone to write one thing they’re grateful for—about their day, a person, or even themselves—and drop it in.

You can:

• Read a few slips together at the end of the week or on Sundays

• Pull from the jar on tough days as a reminder of good moments

• Use it during family dinners as a conversation starter

This practice:

• Helps kids notice positive moments

• Gives you a window into their inner world

• Builds a sense of “we’re in this together”

4. Gratitude Walks

Movement can make sharing easier—especially for kids and teens who feel put on the spot when sitting face-to-face.

On a short walk (around the block, to the park, or even through a store), each person takes a turn sharing:

• One thing they appreciate about their surroundings

• One thing they’re grateful for that day

• Or one person they feel thankful for

Examples:

• “I’m grateful we live in a neighborhood where I feel safe walking.”

• “I’m glad my friend texted me back today.”

• “This sunlight feels really good after a long day inside.”

For many kids with ADHD, talking while moving feels more natural and less intense. It turns gratitude into something woven into everyday life, not just a “sit down and reflect” moment.

“What If My Teen Thinks This Is Cheesy?”

Totally valid question.

Resistance is very normal, especially for pre-teens and teens who are pulling away and forming their own identity.

A few ideas to keep in mind:

• Stay curious, not judgmental.“It seems like this feels weird or forced—can you tell me more about that?”

• Start small.Instead of “We’re doing a gratitude practice every night now,” try:“I’m trying something new for myself with gratitude this week. Want to join me for one day and see how it feels?”

• Give them some privacy.Some teens might prefer a private journal, phone note, or even an app rather than sharing out loud at dinner.

• Connect it to science, not just “shoulds.”Sharing a short article, TikTok, or podcast episode about how gratitude impacts the brain can be less “lecture-y” and more empowering.

Most importantly: don’t force it. Your modeling and consistent, gentle invitations are often more powerful than any rule.

Tailoring Gratitude to Different Personalities in Your Family

Not everyone is going to love the same type of gratitude practice—and that’s okay.

Here are a few ways to personalize it:

• Introverts

  • Private gratitude journal

  • Notes on their phone

  • Quiet reflection at bedtime

• Extroverts

  • Sharing one gratitude at dinner or in the car

  • Posting gratitude reflections to friends or a close group

• Creative kids

  • Drawing or painting what they’re grateful for

  • Making a collage, mood board, or vision board

  • Snapping photos of “tiny gratitude moments”

• Highly active kids

  • Gratitude walks

  • Reflecting on what they appreciated during sports or movement

  • Pairing a quick stretch or yoga pose with “one thing I’m thankful for”

You know your child best. Use these ideas as starting points, not rules.

Keeping Gratitude Going After the Holiday Glow Fades

The magic isn’t in doing gratitude perfectly during Thanksgiving week—it’s in gently weaving it into real life, where schedules get messy and moods are very human.

A few ways to make it sustainable:

• Anchor it to something you already do

  • On the drive home from school

  • During one meal a day (or a few times a week)

  • At bedtime, after stories

• Mix it up

  • Swap between gratitude jar, walks, letters, or quick “three good things”

  • Let kids suggest new ways to practice

• Model, model, modelLet your child hear you say things like:

  • “I’m really grateful you unloaded the dishwasher without me asking.”

  • “I appreciated how patient you were with your sibling today.”

  • “I’m thankful we got a slow morning together.”

These moments tell your child: You matter. I see your effort. There is good here, even on the hard days.

If you’d like more support:

👉 Visit our website at wethrivelearning.com to schedule a free 15-minute consultation with Jenny.She’ll learn more about your child, share how our 1:1 support works, and help you decide whether WeThrive Learning—or another referral—may be the right fit.

In the meantime, choose one small gratitude practice to try this week. Not all four. Not perfectly.

Just one.

And as you do, don’t forget: you, too, are worthy of appreciation—for the countless unseen ways you show up for your child every single day.