A few years back, a friend introduced me to a transformative practice that has since reshaped my mornings. Each day, I wake up, place my feet on the floor, and reflect on the things I’m grateful for. I cherish the simple joys of life: the gift of waking up, my wonderful kids, access to clean drinking water, and the prospect of enjoying lunch with a friend. No matter how small, acknowledging these moments of gratitude brings me inner peace.
After this reflection, I set my intentions for the day. I outline work tasks, household chores, and, importantly, quality time with my kids and friends. Miraculously, I manage to accomplish everything on my list. Adopting this mindset required practice; mornings used to bring stress and anxiety as I focused on my long to-do list, often overlooking the beauty in the world around me. Instead of embracing gratitude for nature, family, and existence, I felt overwhelmed and tense.
Initially, this ritual felt challenging, as my mind frequently attempted to revert to its previous patterns. Now, it feels natural and is a far more effective way to start my day compared to the anxiety that used to fill my mornings. This time of reflection has become my personal church service. When I skip it, I notice my day suffers, leading to half-hearted efforts in whatever I do.
Once my kids are off to school, I pop in my earbuds, choose an uplifting podcast or nostalgic music—often from the ’80s and ’90s—and go for a run. This hour of exercise leaves me feeling refreshed and focused, ready to tackle whatever the day brings. There’s nothing like dedicating time to clear my mind and engage in something just for me. This practice has not only benefited me but has positively impacted those around me, especially my children.
I strive to lead by example. I talk to my kids about mindfulness and gratitude, encouraging them to adopt similar practices. My eldest has found his passion at the gym, lifting weights; my daughter expresses herself through singing; and my youngest immerses himself in drawing. I can see the positive changes in their confidence and mood when they engage in these activities.
Of course, they don’t always welcome my reminders about gratitude, especially when they’re frustrated over trivial matters. I remind them to appreciate having a father who enjoys spending time with them and to notice the other food options available. They may roll their eyes, but I hope they grasp the importance of gratitude.
Spirituality, as defined by the Oxford Dictionary, is “the quality of being concerned with the human spirit or soul as opposed to material or physical things.” My family doesn’t attend church regularly, as we seek other ways to nourish our souls. What matters is that we engage in activities that make us feel alive and improve ourselves.
For me, spirituality is found outdoors—watching an owl swoop by or a family of deer dart through the snow. It’s the satisfaction of pushing myself during a run, even on days when motivation wanes. It’s about being thankful for the little things and making a conscious effort to appreciate them daily, knowing that I would feel regret if they were gone.
This mindfulness extends to my children, even if they occasionally groan at my advice. I genuinely believe they will benefit from tuning into what makes them feel healthy and alive—not just through action, but through intentionality in their daily lives. Having experienced years without a spiritual practice, I’m committed to never going back, hoping my children will explore their spirituality even earlier than I did.
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In summary, my daily routine of gratitude and intention-setting serves as a powerful spiritual practice that enriches my life and influences my children positively.