Mindfulness in Minutes: Gratitude on the Hardest Days for Entrepreneurs

The 3 x 3 x 1 Rule for When Life Sucks

When Life Feels Heavy (Spoiler: It Does for All of Us)  

If you’re an entrepreneur, you know how stress loves to pile on: juggling business demands, personal crises, and all the tiny fires in between. It’s enough to make you want to split your brain into three. Since we can’t actually do that (thankfully), let’s focus on what can help: gratitude.  

Gratitude isn’t about faking positivity or ignoring life’s difficulties. It’s about grounding yourself in the present and finding clarity amid chaos.  

The Pitfalls of Traditional Mindfulness Practices:

For many, yoga and meditation can feel daunting, especially during high-stress periods.

I’ve heard it all from fellow female founders:  

- “I tried meditating, but my brain feels louder.”  

- “Yoga is just another thing on my to-do list.”  

Here’s the thing: when you’re stressed AF, sitting quietly in meditation can feel like standing in the eye of a tornado. You don’t need to start there. Instead, you need a manageable practice—something actionable for the hardest days.  

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Enter the 3 x 3 x 1 Gratitude Rule  

This quick gratitude framework is your lifeline when everything feels like it’s falling apart. It’s simple, grounding, and effective:  

1. Write down 3 things you’re grateful for.  

2. Acknowledge 3 things you did well.  

3. Set 1 intention for tomorrow.  

Step 1: Write Down 3 Things You’re Grateful For  

Be specific! Skip the generic “I’m grateful for coffee” and dig deeper. Specificity helps your brain latch onto gratitude, turning small joys into mental anchors.  

Examples:  

- Starbucks spelling your name right.  

- A hilarious meme that made you laugh-cry.  

- A canceled meeting you were dreading.  

Research shows that specific gratitude activates brain areas tied to positivity and emotional resilience.  

Step 2: Acknowledge 3 Things You Did Well  

Entrepreneurs are notorious for focusing on what’s not done. Flip the script. Celebrate your little wins—they matter.  

Examples:  

- Sent that email you’ve been avoiding.  

- Stayed calm when Jeff said something ridiculous in the meeting.  

- Showed up for your kid’s game despite a crazy schedule.  

Psychologists agree: acknowledging wins rewires your brain for confidence and resilience.  

Step 3: Set 1 Intention for Tomorrow  

This isn’t a to-do list. It’s about how you want to show up for yourself and others.  

Examples:  

- “Speak with integrity.”  

- “Be curious, not judgmental.” (Thanks, Ted Lasso!)  

- “Give my full attention to conversations.”  

Intentions shift your mindset from reactive to purposeful, setting the tone for a focused day.  

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Why Gratitude Practices Matter for Entrepreneurs

Gratitude doesn’t magically erase stress or solve all your problems. Instead, it builds the mental resilience needed to face life’s challenges with clarity and courage. Over time, practicing gratitude trains your brain to identify moments of light, even in dark times.

Key Benefits of Gratitude:

• Boosts emotional resilience.

• Reduces feelings of overwhelm.

• Strengthens relationships and communication.

• Promotes better sleep and overall mental health.

So the next time your day feels overwhelming, try the 3x3x1 Rule:  

- Three things you’re grateful for.  

- Three things you did well.  

- One intention for tomorrow.  

Gratitude won’t fix everything, but it will remind you of this truth: you are courageous, capable, and strong.  

Check out Erin’s Substack for more in-depth blogs.