Cultivating a gratitude practice has been life-changing for me. When I implemented a practice of appreciation, my outlook and approach to life had such a dramatic shift, that I made a decision to incorporate a gratitude practice on a daily basis – before I start my day and before I go to sleep.
When I first started, I found that I had mental blocks around the things I wanted to be thankful for. And when I got around that, I found myself being grateful for the same things over and over again, which didn’t make the practice enjoyable. A trick that I picked up was to recognize not just those that have impacted me greatly, but to also include those that we consider “small” or not as significant.
Benefits of a Gratitude Practice
What happened next for me was that I began to have a general appreciation for my life – my relationships, my work, experiences and even circumstances that might be perceived as challenging.
Instead of viewing something from a place of judgment, e,g. “this sucks”, “why is this happening to me”, I gained a different understanding of the situation. Questions like, “how can I see this differently?” or ” what lessons am I here to learn? supplanted the egoic perspective and stories.
Dr. Emmons, a leading expert on gratitude, studied more than 1,000 people of varying ages, and discovered that people who practice gratitude report the following benefits:
Physical
- Increased immune health
- Lower blood pressure
- Sleep better
- Increased exercise
Psychological
- Increased levels of positive emotions
- More joy
- More optimism
- More alert and alive
Social
- More forgiving
- More generous
- More compassionate
- Less lonely
There are also studies that show people reporting increased resilience when they have a disposition of gratefulness. And here’s my own 30 day gratitude experiment and the results.
If you’re finding that the practice of gratitude doesn’t come easy for you, here are gratitude journal prompts you can use for each day of the year.
Gratitude Journal Prompts for 365 Days
- Which childhood memory makes you most joyful? Describe it in detail.
- What’s the one thing you’re looking forward to doing today?
- Where is your secret getaway place? Describe it. When there, how does it make you feel?
- Think about your favourite song. What is your favourite line? When you listen to that song, where does it transport you? How does it make you feel?
- Do you have a pet you’re really grateful for? Write about it.
- Have you ever lost something, then felt so good finding it? What was it?
- In your personal life, what’s the one thing you consider the biggest accomplishment?
- Do you have a Spirit or Totem animal (or an animal you resonate with)? What are its three significant strengths that you draw from?
- What old and destructive habit did you successfully break in the past year? How has it changed you and those close to you?
- What new habit did you form in the past year that you’re most proud of? How has it influenced you and your family?
- Describe a moment a friend helped you solve a difficult problem.
- What are you afraid of right now? How can you make the most of your fear?
- Write about a family member you’re really thankful for.
- Describe a time that you helped someone in need. How did they feel? How did you feel?
- What is your favourite outdoor chill spot? Why?
- Go to your window and take a look. What pleases you most outside?
- Where are you right now? Describe what you feel appreciative for in your current location.
- Who or what has been the biggest pleasant surprise in the past 6 months?
- When was the last time you had a refreshing moment after a hot, tiring day?
- What is it about your health/body that pleases you most?
- What is the one thing that makes your everyday life easier?
- Describe who or what makes you feel safe where you are.
- Describe who or what makes you laugh.
- Describe who or what makes you feel like yourself.
- Which author, artist, or musician has had the greatest impact in your life? Describe him/ her. How did their art transform you?
- What is the one thing you love about your occupation?
- Do you have a photo of yourself that you really like? What are you thankful for in the photo?
- What organization or public service are you most appreciative about?
- Which book(s) delights you the most? What about it are you grateful for?
- Describe your favourite piece of furniture.
- Describe a cherished piece of clothing. How do you feel when you wear it?
- What did you do today where you felt a sense of accomplishment?
- Describe a mentor or teacher you feel indebted to.
- What’s the one thing you desire and you’re thankful it exists.
- Thinking about the food you ate or about to eat – who and/or what are you grateful that contributed to providing you that meal.
- What’s the one thing you’re most thankful for in the work that went into completing the place you reside in?
- Talk about the people who keep your community safe and functioning. Who are you most grateful for?
- Which part of your day do you look forward to the most?
- List 10 activities and hobbies that bring forth joy.
- Describe one mistake you’ve made and it turned into a positive experience.
- Is there something you’ve learned this week and you really appreciate it?
- What is one positive habit that you had at 20 years old, and still have today that you’re grateful for?
- In the past 24 hours, who has made you smile genuinely? What did she or he do?
- Describe the biggest lesson you’ve learned growing up? How has it changed the course of your life?
- Contemplate on this Dalai Lama quote: “We need to learn to want what we have, not to have what we want in order to get stable and steady happiness.” Write about what this mean to you.
- How’s your life better today than it was last year at a similar period?
- What are three things your friends have said they like about you?
- State which holiday of the year do you love most and why?
- Describe the best way you enjoy nature? Is it via taking a stroll, hiking mountains, or sitting on the beach?
- Have you recently faced an obstacle and overcome it? Write about that experience.
- Describe the one thing you love most about the city you live in? Your country?
- What do you appreciate the most about your partner? Your kids? Your family?
- State the most positive thing about today’s weather.
- Is there something that has made you laugh your heart out recently? Describe why it was so funny.
- What part of your body you’re most appreciative for today? For example, you can say the legs because you will play soccer later.
- What is the biggest lesson your job has taught you?
- List ten items you have the privilege of having easy access to, yet people in developing nations don’t. For example, electricity, clean water, etc.
- Has a stranger ever done something nice for you? What and when was it? How did it make you feel?
- Write about the one person you can always rely on for strength and support when things get tough.
- Do you have a favourite ritual you practice every day? Write about why it’s so important to you.
- Have you recently had a perfect day? Describe it.
- Write about the funny video or meme you’ve recently seen. Why was it so funny?
- Have you recently done something for the first time? Define what it was. How did it feel to overcome the fear of doing it for the first time?
- Describe the dreams you have for yourself? Give thanks for the future.
- If you’re going through a difficult phase, what is the potential silver lining?
- How many rotations have you had around the sun? Give thanks for them.
- Describe a time when you manifested something effortlessly? Why do you think it came so easily? How did you feel?
- Describe a favourite memory or moment of someone who is no longer present in your life.
- Describe what gives you the most freedom.
- Write a love note to yourself.
- Write a love note to someone close to you (partner, child, friend, etc.)
- When was the last time nature took your breath away? Describe the experience.
- What brings you comfort?
- What keeps you warm when it’s cold?
- Describe all the rituals that bring you peace.
- State three experiences, people, or things you find calming.
- Describe your favourite meal.
- Recount the last time you received a gift unexpectedly.
- List five important things a family member has taught you.
- Who’s your role model? How has she/ he shaped you?
- Describe 3 things that inspire you.
- What do you like to do on your vacation?
- Do you have a favourite outfit? Describe how you feel in it.
- When’s the last time you said I love you?’ Who did you say it to?
- What colours make you happy?
- Describe the last time you felt really cozy.
- What’s your favourite app or website?
- Illustrate the last time someone forgave you.
- Describe a situation when you forgave someone. How did you feel?
- Describe a time when you forgave yourself.
- Write about the dessert you love most.
- When the last time you recovered from an illness?
- Describe one skill that makes you special.
- What has been the most impactful lesson your parents have taught you?
- What is your most worth-while possession?
- Write about your favourite adventure.
- What exercises or physical activities do you love and why?
- List your favourite movies.
- Who are your three celebrity crushes?
- State your three favourite TV shows.
- What was your favourite toy as a child?
- Recall your first dance.
- Recount the first time you felt truly independent.
- List ways you believe will make the world a better place.
- Describe 3 things in your bucket list.
- What’s the worst pain you’ve felt? What did it teach you?
- Describe a time when you’ve paid something forward.
- Describe a time when you’ve received something that was paid forward to you.
- Describe a situation when you completely surrendered.
- Who can you entrust your biggest secrets?
- Describe a time when you overcame one of your greatest fears.
- Write about the last time you overheard an interesting conversation.
- Describe a moment when you let go of something that held you back.
- What is love?
- What is your favourite quote and why?
- Describe a skill that you learned on your own that you’re proud of.
- What was your favourite song in high school? Why?
- What is your favourite t-shirt? Describe how it makes you feel when you wear it?
- Describe the place that makes you feel at peace.
- What is your favourite popular music (and why do you appreciate it)?
- Who is the one buddy you can count on at all times?
- What do you consider to be your greatest personal achievement?
- What has been your most significant professional achievement?
- Which of your father’s (or stepfather’s) memories is your favourite?
- Which of your mother’s (or stepmother’s) memories is your favourite?
- What is a blunder you’ve made that has resulted in a pleasant experience?
- What accomplishments brings forth the most joy?
- Tell us about your favourite spot in your home and why you appreciate it.
- What are 3 things that you learned about yourself in the past year?
- In the last 24 hours, who made you smile and why?
- Can you think of a recent purchase that has improved your life?
- What was the most significant lesson you acquired as a child?
- Make a list of ten ways you could express your thankfulness to others in the next 24 to 48 hours.
- Write a description of your favourite smell. Who, what, or where does it remind you of?
- Write a description of your favourite sound. When you hear it, where in your body do you feel it the most?
- Write a description of your favourite sight. What of it do you enjoy the most?
- Give an example of your favourite flavour or taste.
- Write a description of your favourite experience.
- In the next 24 hours, how can you indulge yourself?
- Think about someone you’ve never met who has helped you in some manner and write about them.
- What qualities do others admire in you?
- Make a list of ten abilities you have that others have praised you for.
- Describe the last time someone at work assisted you in resolving an issue.
- What element of your daily routine do you like the most?
- What is a recent favourite book of yours?
- What is your favourite holiday and why is it so special to you?
- What is your favourite television program, and why do you like it so much?
- What movie has had the most impact on you in the past year and why?
- How do you like to spend time in nature? For example, going for a stroll in the woods, relaxing on the beach, or trekking in the mountains.
- Describe a misunderstanding with a family member or a friend that’s been resolved. How did you come together to reach clarity and accord? How did you feel when all was forgiven?
- What animal (domestic or wild) that you most resonate with? What traits do you and the animal have in common?
- If you were a tree, what would you be? Why?
- Make a list of ten things you’re excited about in the next year.
- What is it about your nation that you admire the most?
- Describe a secret and not-so guilty pleasure.
- Describe someone who improves your life.
- What is your favourite aspect of being single (if you’re single)? What is your favourite aspect of being in a relationship with your partner (if you have one)?
- What is your favourite flower and why?
- What is a strange family ritual that you enjoy?
- When was the last time you laughed heartily, and what made it so funny?
- What portion of your body or organ are you thankful for today? (For example, your eyes since you saw a new movie).
- What is one of the most important lessons you’ve learned from your job?
- Describe an occasion when you followed an instinct and it turned out well.
- What is the most difficult thing you’ve had to perform that resulted in a significant personal achievement?
- Write about what it’s like to listen to your heart. Describe one example of when you listened and followed through with what your heart told you.
- Who can you rely on when you need to speak to someone, and why?
- Tell us about the last time you procrastinated on doing something that wasn’t nearly as tough as you anticipated.
- What is your favourite habit, and why is it so essential to you?
- Describe a time when the day didn’t start off well but later you felt so much better. What happened?
- Do you have places (cities and countries) to visit in your bucket list? Which ones have you checked off?
- Describe a recent YouTube video that you found amusing.
- Make a list of ten things that you like about yourself.
- What is one thing you look forward to doing after work each day?
- What was the most recent thing you did for the first time?
- What lesson do you take away from impolite people?
- When was the last time you had a good sleep and felt completely refreshed when you awoke?
- Would you rather take a shower or a bath? Which would you choose and why?
- Describe a period when you were brave.
- List three things you do to get centred.
- Describe a time when someone forgave you for making a mistake in the past?
- Make a list of ten items you currently have and appreciate that you didn’t have five years ago.
- Which components of your profession do you find most enjoyable?
- Is there anything constructive you can take away from one of your flaws? (In other words, having a type A personality shows you’re a master planner.)
- What are some characteristics of current technology that you are grateful for?
- What piece of advice or teaching that an elementary or high school teacher gave you and has continued to stay with you?
- Tell us about a moment when everything felt effortless and easy.
- What is your timeless phrase or piece of wisdom that you like to share with people on a regular basis?
- Describe a time when you experienced serendipity (unexpected good luck)?
- Describe a moment when you experienced synchronicity? Synchronicity is when things sync up or when they align in a way that can’t be explained by science or reason.
- Are you a night owl or a morning person? What is it about this time of day that you like the most?
- When was the last time you got a thank you letter, and why?
- Make a list of ten of your most prized items.
- Can you think of a modest victory you’ve had in the last 24 hours?
- What is one aspect of your regular travel to work that you enjoy?
- What is a personal opinion that characterizes you as a person in a good way?
- Describe a hard incident that made you a stronger person.
- Which season is your favourite, and what do you like about it?
- What do you think makes you attractive?
- What are you most anticipating this week?
- Describe a modest, ordinary activity that you and a significant person in your life enjoy doing together.
- What is a day-to-day app or piece of technology that gives value to your life?
- Make a list of ten positive aspects of your career or workplace.
- Describe a favourite outfit and why it makes you feel good.
- When you’re alone, what do you like to do the most?
- When you’re around people, what do you want to do?
- Describe your oldest friend in 100 words or less. What is it about this individual that you admire the most?
- How have you taken care of your physical health recently?
- How have you taken care of your mental health recently?
- What did you want to be when you grew up when you were a kid?
- What is your favourite charitable organization, and why do you donate to it?
- Write about a difficult person in your life (i.e., someone with whom you regularly have disagreements with) and the traits you like in them.
- What are your top ten favourite aspects of your own country?
- What is the one book that you are most thankful to have read?
- Which of your interests (or activities) would you miss if you couldn’t do them anymore?
- What is it about your father (or stepfather) that you admire?
- What is it about your mother (or stepmother) that you admire?
- When was the last time you did something spontaneous that turned out well? Describe what happened.
- What is something simple for you but difficult for others?
- Can you tell us about anything you’ve lately fixed?
- Tell us about a beneficial aspect of your life that you didn’t have five years ago.
- What is something simple that makes you joyful?
- Make a list of ten big and small achievements that you’re proud of.
- Who is the artist, musician, or author for whom you are most grateful?
- What was the best gift you gave yourself?
- What are the liberties for which you are most grateful?
- Take a look around the room and make a list of everything you’re thankful for.
- What is your most important goal? What motivates you to pursue this goal?
- What is your preferred way to express yourself? Why is it your strength?
- What brings you joy in life?
- Make a list of ten things you expect to happen in the next year.
- When you were a kid, what was your favourite game to play?
- What is an attribute of yours that you’re most proud of in your child/children? If you don’t have any kids, just write about an attribute you’re most proud of.
- Write about an existing relationship – what is it about that relationship that you appreciate?
- Consider where you’d want to be in ten years.
- What is your go-to comfort food when you’re in a bad mood?
- What do you like to do for “me time”?
- Do you have a beloved coffee or tea shop? What do you enjoy about it?
- What number on your bucket list will you attempt next?
- Which item on your bucket list will you attempt in the next year?
- When your kid grows up, what is your biggest hope for him or her? If you don’t have any kids, what is your biggest hope for a loved one?
- Would you change occupations if you had the opportunity? Why?
- If you could choose any occupation without accepting a pay cut, what would you do?
- What is your favourite aspect of your body?
- What is it about your spouse, partner or friend that you admire the most?
- What is it about you that people admire the most?
- Consider enrolling in a foreign language class and traveling to a country where you can speak the language well. Which language would you learn and where would you go if you could?
- What is your ideal automobile?
- Do you have a favourite sound?
- What kind of family custom do you wish to start?
- Describe a recent random act of kindness you saw, whether it was directed at yourself or someone else.
- Consider what you might say to cheer up a stranger (a shop clerk, an irate client, etc.) who is having a rough day.
- What’s the funniest joke you heard recently?
- Consider your first kiss. What do you recall from your youth?
- Consider your very first real love. What impact did they have on your life?
- Can you tell me about your first actual job? Do you ever think about what may have occurred if you had stayed?
- What was your favourite job as a teenager or young adult?
- If you could time travel, where would you go and why?
- What is the most memorable date you’ve ever had? What did you do? Where did you go?
- Choose someone you don’t like and write out three things you might learn from them.
- What colour is your favourite? What effect does it have on you?
- In nature, what is your favourite animal to observe?
- Which of your birthdays has been the most memorable thus far? Why?
- Think of someone who is an under-appreciated – why should they be recognized, applauded and appreciated?
- Who are some people you can always count on for assistance?
- If you could be a dog, what would you be and why?
- List five persons in your life who have had a beneficial effect on you and explain how.
- Who is your hero, and why is he or she your hero?
- In the recent week, who or what has inspired you? How?
- Who has brought a grin to your face today? What can you do to make someone else happy?
- What can you do each day to conduct more random acts of kindness?
- What is one aspect of the sun that you adore?
- What is it about you that makes you distinctive, unique, or extraordinary?
- What have you done this week to help yourself feel better about yourself?
- Who is someone you can’t imagine without having in your life?
- What about your family distinguishes them as the greatest in the world?
- What’s your favourite work of art or piece of music? What effect does it have on you?
- What makes you feel energetic when the sunlight shines on your face?
- How can nature’s sounds provide you peace?
- What impact has your biggest achievement had on your life thus far?
- What is your favourite location on the planet? Use all of your senses to describe how it makes you feel.
- What is it about a person that makes them genuinely beautiful?
- What was the weather like on your greatest or most memorable day?
- What is one aspect of the evening that makes it unique?
- How did you feel today after you overcame a challenge?
- What one word would you use to describe today if you had to choose just one? Why?
- What is anything that makes your life simpler that you truly appreciate?
- What is your favourite word in your native language and why?
- What is your favourite word in your non-native language and why?
- Is it more essential to do something for others or something for yourself? Why?
- What three simple things that you’re grateful for today?
- How did you transform a bad situation or period into a good one?
- What is one of your coworker’s good characteristics? What distinguishes them from the rest?
- What is your preferred method of expression? How can it help you feel better?
- What is one of your favourite family traditions? Why?
- What impact has your favourite film had on your life?
- What about your favourite book makes you feel inspired?
- What is one thing that guarantees a smile on your face?
- What is one objective that you believe everyone should strive for? Why?
- When and where did you last feel completely at ease? How would you go about recreating it?
- What pleasant memories does your favourite scent elicit?
- What is one family member for whom you are grateful? Write a phrase expressing your gratitude for them.
- Name a piece of music that energizes you.
- What is a lesson you’ve learned through adversity in the past?
- What is one item of technology for which you are grateful?
- Describe one of the good things that happened to you during a tough moment.
- What is something you utilize daily? What are your thoughts about it?
- Tell about a time when you did something to make someone else’s life simpler.
- What is one basic pleasure that you appreciate and enjoy? Why?
- Describe an instance when going through a tough period helped you in some manner.
- What did you see today that you thought was the most beautiful thing you’d ever seen?
- Consider something that many people take for granted in their everyday lives. What can you do to increase your appreciation for it?
- Write about anything someone did for you lately that made your life simpler.
- What was the last thing you read that made you think differently?
- What is your favourite method to exercise? How does it make you feel good?
- What is your favourite way to appreciate nature?
- Describe how you felt the last time you took care of yourself.
- Which feature of your smartphone do you really like?
- What costs less than $1.00 that you are grateful for and why?
- When was the last time you assisted someone with something?
- What kind of food do you think you could eat every day? Explain why.
- Describe a time when you decided to follow your truth.
- Describe an instance when you created boundaries and you felt good about it.
- What did you do first this morning? What can you do with it to improve your day?
- What has been your favourite book this year? Why did it strike a chord with you?
- What is your favourite aspect of your neighbourhood? Why?
- What is it about your home that you adore?
- What is your favourite aspect of your preferred vacation spot?
- When was the last time you were really enthusiastic at work? Why?
- Reflect and write a few paragraphs about something you’re thankful for that you have easy access to or have for free.
- What is the most enjoyable aspect of nightfall?
- Describe what it is that you like about your favourite place to unwind.
- What is the nicest part about coming home at the end of the day?
- Make a list of three things you like most about mornings.
- What is your favourite hangout spot with your friends? Make a list of the reasons why you like it.
- What was the most beautiful thing you saw today that you had never seen before?
- List three distinct things for which you are thankful in the year 2020.
- Why do you like Mondays?
- What is your favourite memory from the previous year?
- What do you like about Fridays?
- Describe the happiest memory you have from your childhood.
- What do you like about Saturdays?
- What do you like about Sundays?
- What has been the nicest thing that has occurred to you this week? Keep in mind that the little things build up!
- What is the happiest memory you have from the last month?
- Describe the aspects of your favourite season that you like the most.
- What is one aspect of your least favourite season that you enjoy?
- Write about one of your pals for whom you are thankful.
- Write about a time when one of your parents or a parental figure had a beneficial influence on you.
- What is the most memorable present you’ve ever received?
- Who did you spend the most time with today? Give an account of your relationship. What is it about this individual that you admire.
- What was the best present you gave that cost you nothing?
- Describe a female figure who has changed the trajectory of your path. How have you benefitted from her influence?
- Describe a male figure who has changed the trajectory of your path. How have you benefitted from his influence?
- Do you remember your dreams? Describe one that has given you insight.
- Describe a time when you received inspiration and acted on it.
- Think about a stranger you came across in the last week. What did you learn from them.
- What book do you read over and over again, that keeps giving you new insights and teachings.
- Look out your window and pick out something you haven’t seen before. Name one aspect of it that you appreciate.
- Have you ever sat beside a stranger in a plane, bus or train whom you became friends with or learned something from? Describe it.
- Name one thing that you’re afraid of and are willing to face or overcome?
- If you could be anything real/unreal (e.g. unicorn), what would you be and why?
- What is one thing you learned in high school that you still appreciate today?
- Describe one aspect about yourself that you didn’t like and have learned to love and accept?
- Describe one aspect about yourself that you don’t like and have the willingness to love and accept?
- What is one thing that you could forgive yourself for today?
Do you have a favourite gratitude prompt?
How has gratitude impacted your life?
I would love to know, please share in the comments.
Author Profile
Writer and globe wanderer, who's interests not only take her to distant corners of the world, but also to undiscovered regions of her inner Self. Marina is a student and facilitator of A Course in Miracles (ACIM). She practices forgiveness and gratitude to transform her relationship with herself and others.
Love these gratitude prompts, these are excellent reminders!
This is such a great, extensive list of gratitude prompts. I’m looking forward to using these this year while I go on my own gratitude challenge journey. Thank you for sharing.