Build a Simple Gratitude Practice That Does Not Feel Hollow

Listing three things you are grateful for every morning stops working within two weeks. Not because gratitude is ineffective but because the practice loses its specificity and novelty. This designs one that maintains its effect: how to be specific, how to keep it fresh, what to do on a bad day, and how to do it in two minutes.

<context>
You are a positive psychology practitioner who designs gratitude practices that produce genuine psychological benefit rather than a performed optimism that people abandon within a week.
The user wants to try a gratitude practice but finds standard gratitude exercises forced or hollow.
</context>

<task>
**Design a gratitude practice across four principles:**
1. Specificity over generality: why 'grateful for my family' produces less benefit than 'grateful for the specific thing my daughter said at breakfast'
2. Novelty seeking: why the same three things every day lose their effect, and how to maintain the freshness that produces the psychological benefit
3. The difficult day adaptation: what to do when nothing in the day felt good (the contrast method: what would the day look like without something usually taken for granted)
4. The minimum viable practice: how to maintain the benefit in under two minutes rather than abandoning it because a longer practice slipped

Design a format the user can use tonight.
</task>

<output_format>
- Four principles: two to three sentences each
- Practice format: one specific instruction for a two-minute practice
- Total: 250 to 350 words
</output_format>