So much of our life takes place in the everyday, and it is easy to let days, weeks, months, and years go by without acknowledging what a gift they truly are. Meals must be 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. As an occupational therapist, I believe intentionally stirring up feelings of gratitude can significantly impact motivation, occupational engagement, and our overall health and well-being in daily life. Cultivating gratitude isn’t just about feeling good or saying “thank you”; it’s a powerful tool that can transform our experiences and outlook on life. Research shows that practicing gratitude can lead to increased happiness, reduced stress, and improved physical health. But how does this translate into our daily activities?
Occupational engagement refers to the active participation in daily activities that are meaningful and purposeful to us, whether it's work, hobbies, self-care, social interactions, or more. When we are engaged in meaningful occupations, we experience greater satisfaction, improved mental health, and a sense of purpose and belonging in life, which supports our overall well-being. The problem is that too often in life, we spend our time awaiting the next big moment or change that we think is going to make us happy. We wish away the workweek for the upcoming weekend, this month for the next, because that’s when our international trip is scheduled, or this year for the next, because that’s the year we’re getting married. Big milestones are often long-anticipated and then quick to pass by.
The phase in-between life’s big events is where a lot of our life ends up happening; finding joy in the mundane is about embracing the ordinary with gratitude and wonder rather than wishing it away.
One of the most significant benefits of gratitude is its ability to help us find joy in the mundane. When we adopt an attitude of gratitude, we can intentionally choose to shift our mindset from viewing everyday tasks as obligations to recognizing them as privileges. This perspective switch—from “I have to” to “I get to”—can profoundly impact our motivation and appreciation levels. Telling yourself, “I get to pick up toys in the afternoon because my children got to play all day,” instead of “I have to clean up after my kids again,” feels much better. The same applies to, “I get to clean all of these dishes because I am lucky enough to have another nourishing meal on my table,” or “I get to do more laundry because I have the privilege of having clean, comfortable clothing to wear tomorrow.” Everyday activities—cooking, commuting, or even waiting in line—can become opportunities for reflection and appreciation. Through the lens of gratitude, household chores can transform from tedious tasks into opportunities to create a comfortable home for ourselves and our loved ones. Appreciating our work responsibilities can remind us of how our jobs allow us to contribute to a team, support our families, or pursue our passions. What a privilege it is to have a messy house to clean, to feel sore from getting a good workout session completed, to worry about getting older, to feel bored, to get to eat healthy foods of your own choice, to spend too much on groceries, and to go to work tomorrow. By recognizing the inherent value in everyday tasks, we enhance our engagement and motivation, making them feel more meaningful.
Gratitude shifts our focus from what we lack to what we have. This shift can foster more positive emotions, making us more open to engaging in activities we enjoy, even the ones we find boring and unfulfilling. Gratitude also nurtures a sense of purpose and belonging—essential components of occupational health. When we express gratitude, we acknowledge the contributions of others in our lives, reinforcing connections and fostering community. This sense of belonging can motivate us to participate in activities that enrich not only our own lives, but also the lives of those around us.
To cultivate gratitude in your daily routine, consider starting each day with thanksgiving. Before you get out of bed in the morning, think about three things you’re grateful for and say them out loud as a reminder to yourself. Another effective strategy is to begin each day with gratitude-focused affirmations. Phrases like “I am grateful for my body’s ability to move” can set a positive tone for the day ahead. Or try doing this right before bed after you’ve reflected on all the good things that happened to you that day. You could also consider starting a gratitude journal. Take a few minutes each day to jot down three things you’re grateful for. This practice encourages reflection and helps you recognize the positive aspects of your life, no matter how small. Incorporating moments of mindfulness into routine tasks can also deepen your appreciation. For example, while washing dishes, think about and express gratitude for all the meals you enjoyed and the nourishment they provided your body.
Expressing gratitude in relationships is equally important. Make it a habit to acknowledge those around you with simple “thank yous” or heartfelt notes, as this fosters connection and reinforces a sense of belonging. You might also create a gratitude jar where you drop in notes of gratitude throughout the week. At the end of the week or month, review the notes to reflect on the positive experiences you’ve had—this visual reminder can be a powerful testament to the abundance in your life.
Start small and incorporate these practical tips into your routine; before long, you’ll discover that gratitude has the power to reshape your everyday experience and, eventually, your lifestyle. With the use of gratitude, you won’t find yourself caught up in the future, wishing away the mundane, but will instead be better able to remain rooted in the present. Commit today to living with a grateful heart, and watch as your life becomes richer and more vibrant in the process.
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Author: Dr. Katherine Lewis, OTD, OTR/L
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.