Washing Dishes in Asia—Do you know how good you’ve got it?
In Nepal, I learned a simple truth: Gratitude grows starting with the mundane.
I’ll never forget visiting a small town called Lumbini in 2008.
As the birth place of the Buddha, Lumbini is a very auspicious place for Buddhists.
It’s a curious place, quite small—I forget exactly—but you can probably walk from one end to the other in an hour.
The main area is a hotbed of temples from every Buddhist country and tradition.
The “temple zone” has a rectangular wall running north to south and east to west, with access points on all four sides.
One morning, bright and early, I decided to take a walk outside of the main compound.
I walked up a country road, the air thick with the scent of morning dew, feeling like a million miles away from civilisation.
Being winter, it was cool, and a light mist hung in the air, as yet uncleared by the rising sun.
I stopped in one spot, completely alone, and gazed into a sparse forest nearby.
I continued and saw a few simple dwellings by the roadside.
The road was deserted. No traffic, no people, only the sound of birds in the trees. After a short time, I turned back.
As I retraced my steps past the same homes I’d noticed previously, a lone woman was outside.
She glanced up at me and we smiled at each other. No words were spoken.
She was cleaning the dishes and pots, presumably after breakfast.
I noticed she had no washing up liquid and instead used the muddy earth itself to rub the plates and a pot of water to rinse them and set them to one side to dry.
I was struck.
We lived on the same planet, yet in completely different worlds.
Have you ever paused to think about the things we take for granted, like running water or soap by your sink? How might your life change if you saw these conveniences as minor miracles instead of everyday givens?
My travels were humbling.
I had never felt such appreciation for my home country, England.
I have been to countries—like Nepal and Myanmar—without running water or electricity 24-7. It was intermittent. Considering this, I’m now extra appreciative during my morning shower.
I am reminded we live better than the Kings and Queens of yesteryear. Nobody had hot showers or clean drinking water on tap until recent times.
Many people still don’t.
A part of feeling grateful, is a recognition of a paradox.
How remarkable the mundane, everyday, ordinary stuff of life is.
Our ancestors would be amazed by the everyday conveniences we take for granted.
That morning in Nepal changed the way I viewed life forever.
And from such a simple encounter.
Every cup of tea, every warm shower, and every flick of a light switch became a reminder to appreciate what I have.
When you feel grateful for simple things, this generates wellbeing that suffuses into everything.
What if we took this mindset and infused it into our mornings every day? What if our mornings became not just routines but rituals of gratitude?
Begin Your Day Well
Do you ever consider the impact of how you start your morning on your entire day?
Imagine waking up feeling thankful and ready to embrace whatever comes your way.
Morning rituals, especially concerning gratitude, are a powerful anchor for improving your mental health.
For those grappling with anxiety, depression, or stress, cultivating gratitude for your well-being might release the shackles holding you back.
Scenario 1
Your alarm bleeps and you slowly come to, at first basking in the warmth of your bed. As you bounce out of bed, you feel glad to be alive. You immediately bring to mind the many reasons you have to be grateful.
Piers, this is so frickin corny. I can’t believe you’re writing this tosh. Real life isn’t like that.
Ok, bear with, as I demonstrate an important point.
After freshening up, you pull out your journal. You first read a few inspiring reminders to help you get into the spirit of receiving and feeling thankful. Any time you are given something you desire in life, you express thanks.
Gratitude is for receiving and for giving thanks even ahead of time.
Scenario 2
Your alarm bleeps. You press snooze for the third time! Dreading the working day ahead, you immediately open your phone and either see depressing news, unwanted messages, or someone trolling your social media post.
To top it off, you feel envious of the influencer smiling in the Maldives. This all sets you up for a bad mood.
You finally shuffle out of bed and trip over the garbage bag your son forgot to take out last night. You snap at your partner for no apparent reason and leave the house as if a dark cloud had descended upon you.
Okay, okay, I am exaggerating for effect. But which scenario is closest to yours?
The point is, you have a choice. How will you meet and greet your day?
Understanding Gratitude and Wellbeing
By incorporating gratitude into your morning routine, you’re setting the stage for positivity. You are not ignoring life’s challenges, but focusing on the underlying presence of good coexisting.
This shift in perspective doesn’t happen overnight, but it will become a natural part of your day with practice. You’ll find starting your mornings with gratitude leads to more uplifting and fulfilling days.
Imagine, instead of scrolling through endless notifications; you take time to appreciate the cozy bed, warm sunlight, quiet morning, and a fresh cup of coffee.
These small acknowledgments transform your mindset.
Simple things greatly impact your well-being. By cultivating gratitude, you shift your mental focus, harnessing a power to boost happiness and strengthen mental health.
Let’s explore how gratitude intertwines with your well-being.
The Science Behind Gratitude
Scientific research has increasingly shown gratitude positively impacts mental health. Studies indicate people who regularly practice gratitude are happier and suffer less from depression. Greater Good Science Center,
What makes such simple things so powerful?
Gratitude acts as a mental reset button.
Society does not prime us to feel appreciative. If anything, it does the opposite.
The Scream of the World
A Buddhist monk, diligently practising mindfulness, observed something on the flights he took. As he boarded the plane and took his seat, abiding in a restful state, he noticed something…
A strange noise in the air.
The murmuring voices of displeasure: “The seat’s uncomfortable,” “the cabin locker too small”, “the duty-free expensive”, “The aeroplane smells funny”, “The staff are rude”, “A couple rowing”, “a spilt drink.”
All around him, people criticising and complaining. About something. Anything.
He called this “the scream of the world.”
Many people are unconscious of their moaning, complaining and fault-finding. No wonder they are miserable.
If you can take action—without complaining—to correct a situation, excellent.
If you can’t do anything, you can accept it—as it is—or resist it.
Complaining is resistance to what is.
Complaining is not to be confused with informing someone of a mistake or deficiency so that it can be put right. And to refrain from complaining doesn’t necessarily mean putting up with bad quality or behaviour. There is no ego in telling the waiter that your soup is cold and needs to be heated up – if you stick to the facts, which are always neutral.
“How dare you serve me cold soup…” That’s complaining.
Eckhart Tolle
By consciously recognising the good in your life, your brain slowly adopts more positive patterns. It becomes a feedback loop.
Researchers have found keeping a gratitude journal, where you jot down things you’re thankful for, will lead to higher long-term satisfaction and reduced stress.
It’s training your mind to focus on positive perceptions, not dwelling on negative ones.
Emotional Impact of Gratitude
Have you ever noticed how focusing on positive thoughts can change your entire mood? Gratitude works similarly. When you practise gratitude, you’re giving your emotions a workout, shifting the focus from what’s lacking to what’s abundant.
Consider: If you start your day acknowledging what you value, you’re less likely to be consumed by negative thoughts. This approach doesn’t just remove the thorns from your path; it paves it with positivity.
As Karen Vincent Solutions points out, intentionally practising gratitude forces your brain to acknowledge small daily joys, gradually reshaping your perspective.
The impact? Reduced stress levels, enhanced resilience, and a greater sense of emotional well-being.
It’s as though gratitude serves as a pair of glasses, enabling you to see the vibrant colours in situations otherwise appearing dull and grey.
Incorporating gratitude into your life isn’t pretending everything is perfect. It’s recognising the good amidst the challenges and letting this light guide your way.
As you embrace gratitude, your mind becomes the fertile ground where seeds of positivity flourish, enhancing your overall well-being.
Morning Rituals to Cultivate Gratitude
Starting your day with a structured routine is like setting the stage for an uplifting symphony of possibilities.
Cultivating gratitude is more than a feel-good exercise; it’s a life-changing habit that helps reduce anxiety, relieve stress, and boost overall well-being.
Imagine waking up each day feeling thankful and blessed, welcoming the ripples it could send through your day!
Here are some powerful morning rituals to help cultivate gratitude.
The Gratitude Journaling Habit
Gratitude journaling is like a warm cup of cocoa for the soul. It offers a way to find moments of joy, even on the greyest days.
Starting a gratitude journal is simple. A few tips to get you started:
- Pick a Journal: Choose something that feels right for you—whether a fancy notebook or a digital app. I like a physical book because it’s tangible.
I also chose one with a gold embossed cover—it looks and feels precious, making it more inviting to use. For that, I’m also grateful!!!
- Set a Time: Morning works well to kick start your day, but any time you reflect is beneficial. Before bed is another excellent time.
- Be Specific: Instead of writing you’re grateful for “family,” jot down a moment your partner, child or parent made you laugh. Learn more about ways to start a gratitude journal.
- Stay Consistent: Aim to write daily, even if it’s bullet points.
- Play: You can’t get it wrong—you’re not trying to be perfect. Have fun as you tune into aspects of life hitherto obscured from awareness.
A few words each day will transform your outlook, revealing the beauty hidden in everyday life.
Mindful Reflection
Mindful reflection will turn your morning routine into a moment of peace and focus. Everyone is in a rush. Don’t follow the herd.
Take a few minutes to breathe deeply and contemplate life’s inherent beauty.
Only the mad mind makes it appear any other way.
Incorporate mindful reflection into your daily routine.
- Pause and Breathe: Take a few deep breaths after you wake up. Feel each breath fill your lungs and imagine it’s simultaneously opening you up to possibilities and sweeping away yesterday’s worries.
- Ask Yourself: What are three things I’m grateful for today? Explore more mindfulness exercises.
Set this question as your wake up—search for apps to record voice messages as alarm tones.
- Embrace Silence: Spend time in silence to observe thoughts and feelings without judgment. Initially, it might feel scary at first.
You notice how much your mind is racing and, like clouds in the wind, seemingly important thoughts drift by. No need to pick them up.
This process is like polishing the foggy glass of your mind, making the colours of gratitude clearer.
Setting Daily Intentions
Setting daily intentions is like a beacon guiding your ship throughout the day. It focuses your energy towards gratitude and positivity. Here’s how to set intentions effectively:
- Begin with gratitude: Think of something you’re thankful for—then build your intention around it.
- Visualise Success: Imagine how you want your day to unfold and write it down.
- Keep it Simple: An intention like “I will appreciate my surroundings today” is enough to set the tone: get more tips on setting mindful intentions.
Becoming Grateful During Lockdown
An unintended consequence of the “lockdown era” was walking around every nook and cranny in my neighbourhood. I was grateful we had more freedom of movement in the UK than some countries.
I live in a flat (apartment) in an affluent town. I began walking down all the residential roads with big houses and well-maintained gardens.
I tuned in and appreciated the abundance surrounding me. The flowers and trimmed lawns, expensive cars and other signs of wealth.
What started with appreciation for man made surroundings spread everywhere I went. Living near the River Thames in London, I felt incredible love for her majesty.
A 10-minute walk from me is a Deer Park (Bushy Park) in the suburbs of London. Upon entering, I became awe-struck with the abundance provided by nature—row upon row of tree-lined walkways.
Aside from the deer, the rabbits, ducks, parakeets and a variety of wildlife came to the forefront of my attention.
A practice as simple as appreciating your surroundings is like planting a seed at dawn to grow and blossom throughout the day.
Affirmations for Gratitude
Affirmations are positive statements that reinforce your sense of gratitude. They’re like a choir in your mind, singing tunes of positivity. Use the following affirmations to start your day on the right note:
- I value myself more and more every day.
- I appreciate the opportunities life gifts to me.
- I am grateful for the wealth and abundance life gives me.
- I cherish every opportunity to give and receive love.
- Today, I will find joy in simple things read more about gratitude affirmations.
Don’t like these? Make up your own!
ℹ️Tip: Don’t just say them or write them robotically. BREATH in and out deeply as you do it. Pause, close your eyes and feel it in the cells of your body.
Repeating these affirmations daily forges a path to opening your heart and creating a mental space where gratitude and peace thrive.
By incorporating these rituals into your morning routine, you nurture a sense of gratitude that strengthens your mental resilience and opens a world of positivity.
Not fake positivity. Real because you feel it to your core.
View these practices as tools to embrace the day.
Prompts to Deepen Your Practice
Journaling is a guiding light to untangle stress and anxiety. Purposeful prompts channel your thoughts, sowing seeds of gratitude and emotional resilience.
ℹ️ Tip: If writing feels a chore, record your thoughts aloud on your phone.
You’re not recording to listen back (though you can)—it’s about the act of expression. Delete it afterwards but you’ll notice a qualitative difference when recording versus not recording and simply speaking.
Try it and see!
To make this practice manageable, take just 2–3 prompts daily. Spend 10–15 minutes feeling the gratitude as you write or speak.
ℹ️ The critical element of this exercise is to FEEL IT. Feel the feels.
Over weeks and months, this practice can reshape your mindset and deepen your sense of gratitude.
Try These Prompts Today:
Sneak Peek: Gratitude Prompts
1. Reflect on Others
- Who are three people who positively impacted your life? Why are you grateful for them?
- Write a note or text thanking someone for something they did recently.
2. Recall Positive Experiences
- What were three experiences from the past month that made you smile?
- Reflect on a recent challenge you overcame. How did it help you grow?
3. Appreciate Your Surroundings
- What five things around you make your life easier or more enjoyable?
- Take a moment to reflect on one daily-use item (e.g., your favorite mug). Pause for 5 seconds before using it, and breathe in appreciation.
4. Gratitude for Yourself
- What are three qualities you love about yourself today? (Imagine your best friend listing them for you if this feels challenging.)
- Reflect on a recent achievement, big or small, and the strength it required.
5. Evening Reflections
- What made you smile today? Who or what brought you joy?
- What simple pleasure brightened your day—a favorite drink, a laugh, or a quiet moment?
These are just a handful of prompts to explore. Dive deeper into your practice with my complete 1-page PDF packed with carefully designed prompts to guide your journaling journey.
Download the PDF Now!
By integrating these reflections into your routine, you’ll naturally shift your focus from stress to growth, creating a foundation for gratitude and well-being.
Doing this daily for the next three, six, or twelve months will transform your life.
Integrating these structured journaling sessions into your routine will gradually shift your mindset from dwelling on stress to celebrating growth and gratitude for well-being.
Incorporating Gratitude Throughout the Day
Reflecting on gratitude is more than a morning ritual—it’s a thread that weaves positivity throughout your day. Imagine unlocking a treasure chest of well-being every time you express thankfulness.
This concept is not just to feel good—it’s transforming ordinary moments into extraordinary ones, like adding colour to a black-and-white picture.
Integrating gratitude into daily life is simpler than it sounds and will boost your mental health. How might your day look different if gratitude peppered your actions and thoughts?
Let’s explore how to achieve this.
Gratitude Reminders
Life is busier than a bustling city street, and it’s easy for gratitude to take a backseat. But here’s the trick: set reminders that help you pause and appreciate life’s little victories.
As simple as:
Sticky Notes: Place bright, cheerful notes around your home or workspace with personalised messages like “Smile, you’re doing great!” or “Be thankful for today.”
Phone Alerts: Use your phone to schedule gratitude alerts, reminding you to take a moment and reflect on what you’re grateful for right then. Optional: Select a favourite quote to pop up.
Visual Cues: Change your screensaver to an image or quote that sparks joy and gratitude. Every glance will act as a gentle nudge to be thankful.
Incorporating small acts turns mundane routines into moments of mindfulness, helping gratitude become as natural as breathing.
Some of my reminders are quotes:
The primary cause of your unhappiness is never the situation but your thoughts about it.
Eckhart Tolle
This may seem like a funny prompt to feel gratitude. I love it because, in the early days, this one line was such a powerful reminder that the situation is neutral.
It offers a change in perspective: It wasn’t the events or people around me. It was me. My thoughts about the situation.
This gave me permission to take responsibility for what was going on inside me. For that, I am eternally grateful.
All the circumstances of life are attempting to free you, to liberate you.
Michael Singer
I love this one because it reminds me that life isn’t going against me—anything that rubs up against me is trying to polish my rough edges. If I don’t resist and fight the circumstance. I’m grateful for this reminder.
Meet Mumu
And here’s another one. We all love our pets dearly. She makes my heart sing. Honestly. She’s such a silly sausage, and her quirky behaviour makes me smile.
Gratitude Practices in Daily Life
Embracing gratitude means nurturing kindness within yourself and others.
Pause to consider—what if your words and actions could light up someone else’s day like a favourite song lighting up a room? Gratitude goes both ways.
- Acts of Kindness: Whether buying coffee for a colleague or helping a neighbour with groceries, these gestures fill your heart with warmth, akin to a comforting cup of tea on a chilly day. They’re not just good deeds; they’re small seeds of happiness you plant in others’ lives.
- Appreciation Notes: Write a few words of appreciation and slip them into a lunchbox or leave them on a desk. It’s a simple way to say, “I see you and I appreciate you,” fostering a positive, connected atmosphere.
- Thankfulness Reflection: Before bed, take five minutes to reflect on your day. Find a quiet spot, close your eyes, and recount three moments you felt grateful. This practice purifies your mind like a mental detox, preparing you for a restful night.
Gratitude practices are like adding ingredients to a recipe and finding the right mix that works for you.
The benefits of incorporating such practices into daily routines is significant, as outlined in articles on how gratitude can enhance wellbeing and improve mental health.
Bringing gratitude into your every day is embracing life’s simple wonders. Noticing the minor miracles that life has to offer.
Remembering to say thank you in words, actions, and smiles enables the seeds of gratitude to germinate in those around you.
You’re nurturing yourself (giving feels good) and creating ripples of positivity around you—a life-changing practice.
FAQs
When you set out on the journey to cultivate gratitude for improving your daily well-being, know you are not alone in this quest.
Understanding how gratitude intertwines with well-being can feel like threading a needle in dim light—tricky but hugely rewarding.
Photo by Mikhail Nilov
What is Gratitude?
Being grateful means appreciating the good things in your life, the world, and can lead to a recognition of the divine in everything.
It’s like planting seeds in a garden and taking the time to water them—your positive outlook nourishes your soul and contributes to a more fulfilling life.
At its deepest, gratitude reflects how fulfilling you find life to be. There’s no feeling of lack—as you overflow with appreciation.
For more insights on the benefits gratitude brings to your life, check out this comprehensive guide on Mindful.
How Does Gratitude Impact Wellbeing?
The effects of gratitude extend far and wide. It is consistently linked to increased happiness and emotional resilience.
Looking at gratitude through the lens of science, it operates like a soothing balm for our mind and body, easing stress and anxiety while fostering a sense of community and connection.
UCLA Health elaborates on the health benefits of gratitude that include improved sleep and heart health.
Does Practicing Gratitude Help with Anxiety and Depression?
Yes, indeed!
By practising gratitude, you create a mental shift that will significantly counteract feelings of anxiety and depression. It’s like moving from a shadowy room to a sunlit space.
It transforms how you perceive daily experiences, helping you find joy in the small things and promoting an optimistic outlook.
Harvard Health Publishing delves into how giving thanks can make you happier by enhancing your emotional landscape.
How Often Should You Practise Gratitude?
No set amount, but integrating it into your daily routine is ideal.
Consider starting or ending your day by noting down a few things you’re thankful for. Like fresh air in a stuffy room, this habit reminds you of the surrounding goodness.
In our fast-paced world, gratitude gently reminds us to slow down and savour the moment. It’s the difference between simply existing and truly living.
When your heart is full of gratitude, your day is fuller, too, and your actions reflect kindness, compassion, and wisdom.
Ultimately, you will reach a point where gratitude is your natural state of being, and you don’t even have to cultivate it anymore—it’s there.
If you notice yourself slipping, it’s a sign of complacency and you would benefit from proactively engaging in gratitude practices again.
For more on integrating gratitude into your daily routine, HelpGuide provides practical tips on practising gratitude.
Maybe, Just Maybe… It’s Already Pretty Damn Good
With a sink full of dishes, a mind overwhelmed by racing thoughts, and a heart burdened by unseen anxieties, it’s easy to lose sight of how far you’ve already come.
Maybe today felt heavy. Maybe you’re tired of “trying to be grateful” when all you really want is a break—from the pressure, the noise, the spinning thoughts swirling in your head.
You’ve read the books. You’ve meditated, journaled, sat in silence.
And yet, sometimes it feels like you’re falling short. Like something’s wrong with you for not being perpetually serene and enlightened.
You’re not alone in this.
Cut yourself some slack. You’re human. You’re doing your best in a mad world.
But here’s what you might be forgetting:
You woke up today. You breathed. You had water. You probably had a kettle, utensils and washed up with hot running water, a working tap, and maybe—just maybe—a moment of stillness you barely noticed.
Gratitude doesn’t have to be grand. It’s in the blink-and-you’ll-miss-it bits of life.
The early-morning hush before the city stirs. The absurd freedom of choosing almond, oat, or cow’s milk.
The soap suds swirling down the drain while your mind has space to roam.
And that’s the whole point, isn’t it?
Starting your day with gratitude isn’t a spiritual gimmick—it’s a quiet rebellion against everything that tells you to be more, do more, have more.
The world will tell you it’s never enough.
When you truly appreciate what’s right in front of you, you discover how much to love in your life, despite its less than perfect messy bits.
So here’s your challenge:
Tomorrow morning, before you check your phone, before the to-do list swallows you whole… pause.
Feel the cup in your hands. Listen to the stillness. Let your eyes rest on something simple and beautiful. Let that be enough.
Because this—this astonishing, ordinary, extraordinary life—is a gift.
And the moment you begin to truly see that?
You’re not just washing dishes. You’re washing your soul.
And damn, that deserves a round of applause. 👏
