Gratitude: A simple habit for busy women.

A simple habit of gratitude can free time and shift your perspective even when you feel too overwhelmed and pressed for time.

Taking a couple of minutes for yourself can make all the difference in your day and how you react to things that may happen.

As a busy woman juggling work, home, family, and two of the best golden retrievers, finding moments of gratitude can seem impossible. I am and have been where you are. But what if practicing gratitude could actually help you reclaim time, reduce stress, and improve your well-being?

Let me show you how a simple gratitude practice can fit seamlessly into your busy life, helping you find moments of peace and productivity.

Gratitude: A Simple Habit – Why It Matters for Busy Women

The Science of Gratitude

Science has shown us that focusing on gratitude affects our brain, cortisol levels and sleep positively.

Being positive and looking for things to be grateful for makes it easier for a brain to continue to look for things to be grateful for.

The more grateful I am, the more beauty I see. Mary Davis

Practicing gratitude literally trains your brain to focus on the good stuff. It increases the production of dopamine and serotonin – your brain’s “feel-good” chemicals – making it easier to stay positive and less likely to spiral into stress.

Ever feel that stress never leaves you alone? Well, gratitude helps with that. Studies show it reduces cortisol, the hormone that spikes when you feel stressed. Less cortisol means that you feel calmer and more in control. Doesn’t that sound nice?

Another scientific benefit is sleep. When you go to bed at night, are you still at work in your head or are you rehearsing conversations that you anticipate might happen?

Gratitude is your secret weapon.

Science has shown that people who practice gratitude before bed fall asleep faster, stay asleep longer, and wake up feeling more refreshed. 

If you are looking for more tips on sleep check out my blog 10 Ways to Get a Good Sleep At Night

Link to Overwhelm

When you’re overwhelmed, it’s easy to get stuck thinking about everything that could go wrong or what still has to be done.  Gratitude helps flip that script by shifting your focus on what is going right. This gives your brain a mental break from stress. 

Taking a few moments to feel grateful slows you down, even in your busiest days. It’s like hitting that RESET button on your stress. You can face your tasks with a clearer, calmer mind. 

When my mind is stressed and I feel that I can’t find the simplest of answers. Taking a few deep breaths and telling myself that I CAN DO ANYTHING, resets my brain and then I can find a solution.

Personal Relevance

You’re constantly giving your energy to others – whether it’s at work, for your family, or juggling both – it’s easy to feel drained. Sometimes coming home at night, you can feel that you have nothing left and can’t even manage a smile or a conversation. Practicing gratitude allows you to focus on the positive moments, giving you a small but powerful mental boost that helps you recharge.

When we give cheerfully and accept gratefully, everyone is blessed. Maya Angelo

Gratitude: A Simple Habit – How It Can Free Up Mental Space

When we are constantly thinking about what needs to be done, it’s exhausting! Gratitude gives your brain a break and helps you to think of something positive to focus on. It’s like a mini break from the constant stream of tasks and worries.

Overthinking often comes from worrying about things that haven’t even happened yet. We have a conversation going on in our mind about what we are going to say or do if someone else says or does something. We are worrying about the whole scenario and it hasn’t happened!! Gratitude pulls you back to the present by focusing on what’s going on right now, so you can stop spiralling on those “what if” scenarios.

I have had full-blown conversations or arguments, in my head over something that hasn’t even happened. When this happens I STOP, literally say ‘STOP’, BREATH, then I think of something that I am grateful for with this person or situation. It immediately RESETS my brain and takes me off that track and into a happier mental space.

Simple Gratitude Habits to Fit Into Your Busy Day

Morning Gratitude Reflection (2-5 minutes)

Start your day by writing or mentally listing 3 things that you are grateful for 

TIP: Keep a gratitude journal beside your bed or use a simple notes app. 

Gratitude Triggers Throughout the Day

Attach gratitude moments to daily activities that you already do: morning coffee, waiting in line, stopping at a red light, washing your hands

TIP: Set reminders on your phone to pause and reflect

Bedtime Gratitude Routine (3-5 minutes)

Reflect on 3 positive things that happened during the day, no matter how small. Take the time to write it down. It is very impactful on the brain when you write.

TIP: Incorporate into your bedtime routine with your family

Gratitude: A Simple Habit – Create Time and Energy for Self-Care

Being a busy woman with life’s demands on you, finding time in your day is crucial. You also want the energy and mental capacity to be able to cope with what turns up in your day.

I hear you, that was me too. Finding tiny gratitude habits that you can incorporate into your already existing routine can help you create more time and energy for your self-care.

Mindshift

Gratitude helps you stop chasing perfection and start appreciating what you’ve done already. As a recovering perfectionist who always had to get it just right, I feel more at peace and have time for myself because my mind shifts to what I have already accomplished.

Shifting your mindset to what’s going well instead of what’s missing gives you mental space to breathe. This perspective makes it easier to carve out moments for self-care without feeling guilty.

Energy Boost

When you have less stress, you have more energy.

When you are overwhelmed, stress drains your energy fast. Gratitude shifts your focus to the positive, reducing stress and giving you more energy for things like a quick walk or a few minutes to relax.

Gratitude also makes you feel good, and when you feel good, you’re more likely to take action. Whether it’s setting time aside for yourself or just feeling motivated to tackle your day, gratitude helps give you that extra boost.

Time Saved by Reducing Overwhelm

Clearing mental clutter through gratitude helps you see what really matters.

Have you ever felt stressed and had that fog come over you? You can’t think straight, can’t make a decision and you feel exhausted. All you want to do is lie down and rest – sleep is not always available.

When you focus on what’s most important, you spend less time stressing over the little things, making space in your mind to do the things that you want and now have time to complete.

A 7-Day Gratitude Challenge for Busy Women

This practical challenge is designed to help you incorporate gratitude into your daily life with minimal effort.

Download this Checklist and pin it to your fridge or bathroom mirror. Place it somewhere you will see it.

By the end of the week, you’ll notice a shift in your mindset and how you approach your busy life.

Ready to get started?

See how these simple habits can make a big impact.

Don’t forget to share your experience in the comments – I can’t wait to hear your stories, wins and cheer you on!