Embracing Gratitude in the Everyday: How Small Shifts Create a More Meaningful Life

Because so much of our life takes place in the everyday, it’s easy to let days, weeks, months, and even years go by without acknowledging what a gift they truly are.

Our life is filled with the mundane and the repetitious. Meals must be decided and made. Carpets must be vacuumed. Work must be done. Children must be fed. Groceries must be considered and obtained. Laundry must be switched over. Counters must be wiped down. The bed must be made; on and on, rinse and repeat.

It’s easy to fall into the mindset that these everyday tasks are just chores. But what if they’re actually creating an opportunity for something more?

As an occupational therapist, I’ve seen how powerful it can be to stir up intentional gratitude, not just once in a while, but as part of daily life. Gratitude isn’t just about saying “thank you” or feeling warm and fuzzy when things are going well in life. It’s a transformative mindset that helps us stay present, motivated, and connected to what really matters.

Research shows that people who practice gratitude regularly experience more joy, better sleep, less stress, and even improved physical health (Emmons and McCullough 378). In terms of daily life, gratitude helps us engage more deeply in our routines, find purpose in the mundane, and view our responsibilities through a more compassionate lens.

Occupational engagement, also known as, the meaningful participation in daily activities like work, hobbies, caregiving, or social connection, is central to our health and well-being. But we don’t always treat it that way. We often wish away the workweek for the weekend, this month for the next one, this year for the one where something "finally" happens.

But here’s the truth: The phase in between life’s big events is where most of our life actually happens. So we need gratitude to help us embrace those in-between moments, not just endure them.

One of the most powerful mindset shifts gratitude gives us is this:

changing “I have to” into “I get to.”

“I get to pick up toys because my children had time to play today.”

“I get to wash these dishes because my family had another nourishing meal together.”

“I get to do laundry because I have clean, comfortable clothes to wear tomorrow.”

Even daily tasks like cooking, commuting, or waiting in line can become mini-moments of reflection. What a privilege it is to have a messy house to clean, to feel sore after a workout, to worry about aging, to spend too much on groceries, and to go to work tomorrow.

Through this lens, gratitude doesn’t just improve how we feel; it enhances our motivation, boosts occupational engagement, and deepens our sense of purpose (Kaplan et al.).

You don’t need a whole hour of meditation or a perfect journal to begin a gratitude practice.

Small, intentional acts are enough:

● Start the day with thanks. Before you get out of bed, name three things you’re grateful for, say them out loud if you can.

● Use simple affirmations as you go about your daily tasks. “I am grateful for my body’s ability to move.” “I’m thankful for another day to grow.”

● Keep a small notebook or notes app where you jot down a few things each day that made you smile or feel thankful.

● While washing dishes or folding laundry, think about what those tasks represent and the purpose they serve; nourishment, warmth, care.

● Say thank you more often. Write little notes. Create a gratitude jar and drop in moments or memories to read later.

Gratitude grounds us. It keeps us from constantly chasing the next big thing or waiting for our “real life” to begin. With the use of gratitude, we stop wishing away the mundane and instead begin to live fully inside it. These practices don’t take much time, but they have a powerful compounding effect. The more you look for reasons to be grateful, the more you find them.

So commit today to living with a grateful heart; not because life is always easy, but because every ordinary day carries quiet opportunities to appreciate what we’ve been given.

Start small. Be consistent. And soon, you may find that gratitude hasn’t just changed your routine; it’s changed your life.

At IVY Integrative, you can work with one practitioner or build your own team of holistic practitioners! Reach your optimum health in-person or online. Check out our Get Started page to learn how to work with us!

Author: Dr. Katherine Lewis, OTD, OTR/L  

References:

1. Emmons, Robert A., and Michael E. McCullough. “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life.” Journal of Personality and Social Psychology, vol. 84, no. 2, 2003, pp. 377–389. 

   https://doi.org/10.1037/0022-3514.84.2.377. 

2. Kaplan, Serene, et al. “Gratitude and Occupational Engagement: Examining the Link Between Positive Emotion and Daily Routines.” Occupational Therapy in Mental Health, vol. 35, no. 3, 2019, pp. 245–260. https://doi.org/10.1080/0164212X.2019.1624325.

   
   

Disclaimer:

This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.