The Quiet Art of Finding Gratitude in the Ordinary

We’re living in an age of rapid change, political instability, and social unrest. It can feel like the ground beneath us is constantly shifting. News cycles are filled with conflict and uncertainty, and it’s easy to focus on what’s wrong in the world.

Yet, these are the very times when gratitude becomes most powerful. Practicing gratitude doesn’t mean ignoring pain or pretending everything is fine. It means intentionally seeking what is still good, meaningful, and grounding — even when life feels unpredictable.

Cultivating gratitude helps balance the mind and nurture emotional resilience. Research shows that people who regularly practice gratitude report greater happiness, more optimism, and less anxiety, envy, and depression.

Here are five ways to find gratitude in unlikely places, every single day.

1. Appreciate the little things.

People will often say, “Well how can I be grateful when I just lost my job and am getting divorced?” While these are challenging experiences, you can appreciate what you do have.

The simple pleasures of life, such as the sunshine on your face, enjoying a cup of tea, the kindness of strangers, the pleasure of time with pets.

Seek out the good and make a habit of finding three things every day that went well.

2. Practice Thankfulness.

Make gratitude a daily ritual. Keep a journal and jot down what went well, or write a quick thank-you note to someone who’s made a difference in your life.

Sharing appreciation deepens connection and reminds us we’re not alone in navigating difficult times. Expressing gratitude doesn’t have to be grand — a sincere message or a kind word can be enough to shift perspective and lift someone’s day.

3. Imagine the “what if” scenarios.

It’s easy to take stability or comfort for granted. Occasionally asking yourself, “What if I didn’t have this home, this friendship, this work, or this support?” can offer perspective.

This isn’t about fear — it’s about awareness. Imagining life without the things that sustain us helps us see how much we truly have and builds a quiet sense of appreciation for what’s already here.

4. Finding pleasure in everyday experiences.

Savoring your daily cup of coffee while watching the snowfall, enjoying the smell of cookies… These are all ways to enjoy the good things that we experience every day.

Tuning into our physical sensations can help up experience more gratitude. We often rush through our day without noticing the simple things that bring us joy.

Noticing positive physical sensations can increase our sense of gratitude and cultivate happiness.

5. Celebrate everyday successes

Achievement doesn’t have to be big to be meaningful. Completing a task, preparing a healthy meal, or taking time to rest are all small victories.

Set gentle, attainable goals each day and acknowledge them at the end of the evening. Recognizing progress — no matter how small — nurtures confidence and fosters gratitude for your own resilience.

Even in a world that can feel uncertain or divided, moments of goodness remain all around us. Gratitude helps us notice them — and in doing so, reconnects us to a sense of steadiness, hope, and peace.

Try practicing one or two of these gratitude habits daily for the next month. You may begin to notice a quiet but powerful shift: the world starts to feel a little lighter, and your heart a little fuller.

Monica Ramunda, is a compassionate therapist specializing in helping clients navigate life transitions, anxiety, depression, and rediscover joy in everyday moments.
✨ If you’re ready to find gratitude—even in life’s challenges—schedule a session here: info@monicaramundatherapy.com.