Life’s big projects and tasks often get the spotlight when we talk about motivation, but what about the little things? For many of us—especially when we’re tired, low, or teetering on the edge of burnout—it’s the small, everyday tasks that can feel the most overwhelming. I think it’s important as well for me to share my experiences of my own wellbeing journey, and what I find helpful as well as the work I do with others and this is one of them.
In these moments, I utilise a simple yet powerful mindset shift can make all the difference: reframing “I need to” or “I have to” as “I get to” or “I choose to” and pairing it with a reason why. It’s a way of turning obligations into opportunities and bringing gratitude and mindfulness into the mundane.
Here’s how this practice works—and how it might just transform your day-to-day life.
Finding the Why in the Everyday: Coffee Example
Let’s take the example of making a cup of coffee. It’s a simple task, but when energy or motivation is low, even this can feel like too much. Instead of focusing on the effort required, try shifting your perspective step by step:
“I get to fill the water filter because…” I have clean, running water available to me, and filtering it makes my coffee taste even better.
“I get to boil the kettle because…” I’m lucky to have a kitchen and the resources to make my own hot drinks whenever I choose.
“I’m choosing to have a coffee now because…” I have the flexibility and time to enjoy this moment.
By focusing on gratitude and choice, even small tasks can feel meaningful and manageable.
Turning Challenges into Choices
This approach works especially well for tasks we don’t necessarily enjoy but need to complete. For instance:
“I get to wash my hair because…” I have access to a shower and products I’ve chosen, and I know I’ll feel fresher and better for it.
“I get to pick up my children’s toys because…” I’m grateful I can provide them with things they enjoy and keep our space safe and comfortable.
“I choose to fill out my tax return because…” It’s an important part of running a business, and it helps me achieve my goals.
By shifting the language, it allows me to acknowledge the necessity of the task while reminding myself of its value, or the positive outcomes it brings.
The Power of Mindful Awareness
This practice isn’t just about staying motivated—it’s also a form of mindfulness. When you consciously think about why you’re doing something, you’re grounding yourself in the present moment and connecting your actions to your values. This is an example of everyday mindfulness – it’s not just about meditation but can be utilised as you go about your day too!
As an autistic person, I know firsthand how exhausting the everyday demands of life can be. Behind the scenes, I’m constantly juggling sensory processing, emotional regulation, and energy management. But this simple mindset shift has helped me navigate those demands with more perspective and positivity.
How to Start Your “I Get to” Habit
- Identify a Task – Start with a small, routine activity you often find challenging.
- Reframe It – Replace “I need to” or “I have to” with “I get to” or “I choose to.”
- Add a Reason – Think about why this task matters or what makes it possible.
- Practice Daily – The more you practice, the more natural it will feel—and the more benefits you’ll notice.
The Benefits of “I Get to X Because Y”
Boosts Gratitude – Acknowledging what you have can create a sense of abundance and contentment. Een just thinking about it before I do it gives me a sense of warmth and happiness.
Increases Motivation – Focusing on the positive outcomes makes tasks feel more worthwhile. And when I feel like I have meaning or a reason for something, it drives my motivation even if sometimes it feels like I have to dig deeper for a reason!
Supports Emotional Regulation – Shifting your mindset can help you stay calm and focused, even during challenging moments. For me, this is super important because if I’m feeling dysregulated, it can make it even more difficult to complete otherwise simple tasks.
Builds Resilience – Over time, this practice can make it easier to handle life’s demands, big and small.
Sometimes, life’s everyday tasks feel like a heavy load—but by reframing them as opportunities or choices, you can lighten that weight. You get to make your coffee. You get to wash your hair. You get to care for your loved ones. And with each step, you’re choosing a life that aligns with your values and priorities.
Try it for yourself. You might just be surprised by how much brighter the small moments become!