Gratitude is an eyes-first skill. You can only thank someone for what you actually saw them do.

You cannot thank a person for something you did not see, which makes noticing the hard half of the job. Most of the effort around you is designed not to be noticed anyway. Rides, cleaned rooms, texts sent to check on you, the friend who stayed in the group chat when it got awkward. Gratitude starts as a looking problem long before it becomes a saying problem.

Spend a day looking for effort rather than results. Ask who made this easier for me and how. By evening you will have two or three answers, and those are exactly the things to say out loud.