Simple Ways for Moms to Reset When Overwhelmed
How to Practice Gratitude When You Think It’s Bull$h!t
Telling a burnt-out mom to “just be grateful” is like handing her a thimble of water in the desert. It’s not enough, and it feels a little insulting when you’re sunburned and your mouth is dry from screaming inside. But that thimble is something, which is better than nothing.
Gratitude can help, but not the fake kind. Not platitudes like “I’m grateful for my health” when your back is wrecked. Real gratitude lives in the micro-moments; those blink-and-you-miss-it glimpses of okayness that soften your edges just enough to breathe.
This week in the Burnout Recovery Workbook for Moms series, we’re diving into Gratitude & Joy with one deceptively simple question that helps rebuild your nervous system one small smile at a time.
👉 Download your free workbook here if you haven’t already. It’s made for moms like us—tired, real, and under-supported. No need to overhaul your life. Just shift your focus, one page at a time.
In this article:
What’s one small moment today that made me smile?
Why Tiny Joys Matter When Everything Feels Heavy
How to Be Grateful When You’re Not Feeling It
1. Start stupid small.
2. Use your senses.
3. Write it down—even just one thing.
4. Anchor it to something you already do.
5. Borrow perspective, not guilt.
6. Make gratitude visual.
7. Use joy as a tool, not a reward.
Everyday Small Moments to Appreciate
What’s one small moment today that made me smile?
My son. Always my son.
We were on the floor, and he kept pushing my knees together. I’d pop them open like a cartoon jack-in-the-box, and every single time, he lost it. That belly laugh that shakes his whole little body.
The house is a mess. My to-do list is looming. My back still hurts from hauling him through the airport three days ago. But his laughter hit me like a reset button.
It heals my heart from whatever distance or tension is humming in the background between his dad and me.
It heals my head from whatever spiral of mental clutter I’ve been stuck in all day.
And most of all, it heals my soul from the stuff I don’t even talk about—the grief, the guilt, the girl I used to be before he arrived.
Laughter really is the best medicine. And the strongest dose I’ve ever had comes straight from my son.
Related: Partnership Isn’t 50/50—And That’s Not a Failure
Why Tiny Joys Matter When Everything Feels Heavy
When you're bone-tired, emotionally maxed out, and one crumb away from losing it, being told to "just stay positive" feels like a slap. But noticing sweet moments isn't about pretending everything's fine. It's about recognizing those fleeting sparks of light that help guide you back to yourself.
Here’s what that looks like for me:
I keep my old Mother’s Day cards up on the fridge because even if my husband doesn’t always say it out loud, those words remind me he does see me.
When I’m at the edge and ready to scream into a pillow, I tickle my son. His laughter hits like a dopamine IV. It gives me five seconds of relief, and sometimes, that’s enough.
I set our TV screensaver to our family highlight reel: wedding photos, beach trips, silly selfies. It’s not denial, it’s remembrance. These good times happened, and they can happen again.
Tiny joy interrupts the spiral. It anchors you. It reminds you that even in a relentless season, you’re still here. You still feel. That matters.
Related: When Therapy Costs Too Much, I Built My Own: Using AI as a Free Therapist
How to Be Grateful When You’re Not Feeling It
Gratitude can feel like one more thing on the to-do list. But you don’t have to feel grateful to practice it. You can be overwhelmed and still choose to notice what’s good. That’s not fake—it’s resilience.
Here’s how to practice gratitude gently without making yourself roll your eyes into another dimension:
1. Start stupid small.
If “I’m grateful for my life” feels fake, scale down. Try “I’m grateful I found the damn charger today” or “I’m grateful no one has thrown up yet.” Not deep. Still valid.
2. Use your senses.
When your brain is fried, go into your body. What smells good? What feels soft? What sounds soothing? That’s your entry point. A warm cup of coffee, a clean hoodie, your kid humming to themselves—grasp onto it like a rope.
3. Write it down—even just one thing.
If you can’t journal pages, fine. Write one sentence. On a sticky note. On your phone. On your hand, if it comes to that.
Example: “Today sucked, but my kid made me laugh when he asked if squirrels wear underwear.” Done.
4. Anchor it to something you already do.
Anchoring means attaching a new habit, like practicing gratitude, to something you already do every day, so it becomes part of your routine without needing extra effort. Link it to brushing your teeth, making your bed, or collapsing on the couch. Ask yourself: What didn’t totally suck today? That counts.
5. Borrow perspective, not guilt.
When someone says, “Well, at least you have a healthy kid” or “Some moms have it worse,” they’re brushing off what you’re going through.
But borrowing perspective is looking at someone else’s struggle and thinking, “She’s surviving this. Maybe I can survive what I’m facing too.”
Or it’s recalling a past version of yourself who thought she’d never get through something and realizing she did.
6. Make gratitude visual.
I keep my Mother’s Day cards on display because I need to see proof I’m appreciated. Not once a year. Every day. Put reminders where you can’t miss them:
A note on the mirror.
A favorite photo on your phone screen.
Your baby’s weird art on the fridge.
You’re not decorating. You’re reinforcing.
7. Use joy as a tool, not a reward.
Tickle your kid when you feel like you’re about to lose it. Not because the day’s been good but because you need a damn laugh to survive it. That’s medicine. Take the dose.
Everyday Small Moments to Appreciate
You don’t have to chase joy. Just catch it:
A bird acting like it's late for work
Your kid's hilarious mispronunciations
First sip of coffee
Finding matching socks on the first try
A slice of sunlight across your messy floor
A stranger holding the door when you needed one thing to go right
A meme that makes you laugh-snort
Your softest hoodie smelling like home (or clean)
Your kid grabbing your face to say "Mama"
Notice it. That’s the whole assignment.
So, tell me—what’s one small moment today that made you smile?
Don’t overthink it. Just make it yours. And if nothing comes to mind? That’s okay. You’re here. You’re trying. That counts.
