In this episode, Jay talks about a side of gratitude we rarely acknowledge, the kind that isn’t shiny or uplifting, but the kind that helps when life feels heavy, complicated, or far from what you expected. He explains how, for years, he treated gratitude like something meant to fix pain or override his feelings, and how that mindset only added pressure instead of bringing any real peace.

Jay talks about what real gratitude actually feels like,  not the kind that tries to cancel out your struggles, but the kind that can sit beside them. He shares how acknowledging both things at once, what hurts and what’s still good, builds real resilience. Jay breaks down why phrases like “at least…” shut your feelings down, while using “even though…” or “and…” keeps you present with your emotions instead of pushing them away.

Jay also shares the small, practical habits that help him reconnect with gratitude when it feels far away: paying attention to what stayed instead of what disappeared, taking 10-second pauses to notice something good in the moment, borrowing someone else’s joy when you can’t access your own, and writing a thank-you note to the version of you who got through the harder seasons.

Jay reminds us that gratitude isn’t supposed to hide what’s hard, it’s meant to help you steady yourself. It’s the quiet admission: “Life is messy, and there’s still something I can hold onto.”

In this episode, you’ll learn: 

How to Stop Using Gratitude to Mask Your Feelings

How to Hold Pain and Gratitude Together

How to Notice What Stayed, Not What Left

How to Use 10-Second Pauses to Reset

How to Borrow Gratitude When You Can’t Feel It

How to Thank the You Who Survived 

You’re not doing gratitude wrong, you’re just learning to do it honestly. Keep showing up with awareness, gentleness, and patience. You’re not rebuilding from zero, you’re rebuilding from experience.

With Love and Gratitude,

Jay Shetty.

Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.

What We Discuss:

00:00 Intro

01:00 How to Practice Gratitude 

02:39 Gratitude Without Hiding Your Emotions

06:46 Don’t Use Gratitude As Your Escape 

09:17 Focus On What You Still Have

11:11 Finding Gratitude in the Gaps

14:43 Gratitude Reset: Take A 10 Second Pause

18:26 The Art Of Borrowing Gratitude

21:15 Stay Thankful To Your Past Self

In this episode, Jay talks about a side of gratitude we rarely acknowledge, the kind that isn&rsquo;t shiny or uplifting, but the kind that helps when life feels heavy, complicated, or far from what you expected. He explains how, for years, he treated gratitude like something meant to fix pain or override his feelings, and how that mindset only added pressure instead of bringing any real peace.
Jay talks about what real gratitude actually feels like,&nbsp; not the kind that tries to cancel out your struggles, but the kind that can sit beside them. He shares how acknowledging both things at once, what hurts and what&rsquo;s still good, builds real resilience. Jay breaks down why phrases like &ldquo;at least&hellip;&rdquo; shut your feelings down, while using &ldquo;even though&hellip;&rdquo; or &ldquo;and&hellip;&rdquo; keeps you present with your emotions instead of pushing them away.
Jay also shares the small, practical habits that help him reconnect with gratitude when it feels far away: paying attention to what stayed instead of what disappeared, taking 10-second pauses to notice something good in the moment, borrowing someone else&rsquo;s joy when you can&rsquo;t access your own, and writing a thank-you note to the version of you who got through the harder seasons.
Jay reminds us that gratitude isn&rsquo;t supposed to hide what&rsquo;s hard, it&rsquo;s meant to help you steady yourself. It&rsquo;s the quiet admission: &ldquo;Life is messy, and there&rsquo;s still something I can hold onto.&rdquo;
In this episode, you&rsquo;ll learn:&nbsp;
How to Stop Using Gratitude to Mask Your Feelings
How to Hold Pain and Gratitude Together
How to Notice What Stayed, Not What Left
How to Use 10-Second Pauses to Reset
How to Borrow Gratitude When You Can&rsquo;t Feel It
How to Thank the You Who Survived&nbsp;
You&rsquo;re not doing gratitude wrong, you&rsquo;re just learning to do it honestly. Keep showing up with awareness, gentleness, and patience. You&rsquo;re not rebuilding from zero, you&rsquo;re rebuilding from experience.
With Love and Gratitude,
Jay Shetty.
Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe <a href="https://news.jayshetty.me/subscribe">here</a>.
What We Discuss:
00:00 Intro
01:00 How to Practice Gratitude&nbsp;
02:39 Gratitude Without Hiding Your Emotions
06:46 Don&rsquo;t Use Gratitude As Your Escape&nbsp;
09:17 Focus On What You Still Have
11:11 Finding Gratitude in the Gaps
14:43 Gratitude Reset: Take A 10 Second Pause
18:26 The Art Of Borrowing Gratitude
21:15 Stay Thankful To Your Past Self

I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace.

I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!

I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace.
I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!

On Purpose with Jay Shetty

My name is Jay Shetty, and my purpose is to make wisdom go viral. I’m fortunate to have fascinating conversations with the most insightful people in the world, and on my podcast, I’m sharing those conversations with you. New episodes Mondays and Fridays. Please rate and review the podcast if you enjoy it. Live life today ON PURPOSE.

My name is Jay Shetty, and my purpose is to make wisdom go viral. I’m fortunate to have fascinating conversations with the most insightful people in the world, and on my podcast, I’m sharing those conversations with you. New episodes Mondays and Fridays. Please rate and review the podcast if you enjoy it. Live life today ON PURPOSE.

8 Simple Mindset Shifts to Feel Gratitude Even When Your Life Isn’t Where You Want it To Be

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/8117241f-104e-424e-9661-b3a30055eb16/transcript

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