Finding Gratitude: 30 Small Joys to Appreciate When You're Drawing a Blank

Finding Gratitude: 30 Small Joys to Appreciate When You're Drawing a Blank

Lauren Chapin, LICSW

    Gratitude can be a bit tricky, especially when times are tough. When you're experiencing things like burnout, loss, or a struggle with mental health, finding the silver lining can be frustrating. However, appreciating and acknowledging the positives doesn't always have to revolve around big life domains such as family, health, or basic needs. It can be the little things, the ones we often overlook in our daily lives. Here are 30 things that I personally feel grateful for. Try out some of these ideas to find things that inspire gratitude in small ways!
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1. The smell of your favorite meal cooking.
2. Finding the perfect gift for someone in your life.
3. Discovering your cat’s new napping spot.
4. Stepping out of a movie theater into the sunshine.
5. Walking into an air-conditioned space on a hot day.
6. Finally unclogging your ears or nose – sweet relief!
7. Watching an animal yawn and stretch.
8. The smoothness of a fresh jar of peanut butter.
9. The sound of kids’ laughter as they play outside.
10. The streaks a vacuum makes as you run it across the rug.
11. New growth from a fickle house plant.
12. The pop of a Polaroid photo emerging.
13. Rain after a drought.
14. The position of your head as you bite into a taco.
15. The first drink of cold water early in the morning.
16. The feeling of a fluffy rug beneath your bare feet.
17. Places that smell like good memories.
18. Learning a new word.
19. Laughing with a stranger about some shared experience.
20. Spotting your server approaching the table with your food.
21. Realizing you packed something useful you didn’t think you'd need.
22. The sound of a crackling fire on a cold night.
23. Tea that is at just the right temperature to warm your body but not burn your mouth.
24. Receiving a surprise package from a loved one.
25. Seeing your dog’s excitement when you return home.
26. The fizzy sound a carbonated beverage makes when you pop the tab.
27. Stopping to smell the flowers, because this is a cliché for a reason.
28. The first couple of notes of a favorite song as it comes on the radio.
29. The smell of the air when it is about to snow.
30. Fresh sheets on the bed.