Let’s face it, it’s easier to focus on what we don’t have, our imperfections, and our problems than it is to be grateful for what we have. Between the violence, natural disasters, and divisive political climate, it’s been a tough year for many of us. We are inundated with negativity nearly 24/7 from the news, social media, and even in-person conversations. So, we have to work extra hard to find the good in ourselves and the world around us.  

 

Gratitude is an intentional practice

To fully benefit from gratitude, we need to practice it consistently.

Setting an intention to practice gratitude is a commitment to do it even when we don’t feel like it. Gratitude is easy when things are going well, but when problems are piling up, the world seems to be falling apart, and we don’t know how we’re going to get through the day, it’s hard to feel grateful. So, how do we shift gears and focus on the good while also acknowledging that we’re struggling?

 

Start Small – Start with a Gratitude Journal

Below are 30 simple journal prompts to help get the wheels turning.

What’s something that you’re looking forward to?

What’s a simple pleasure that you’re grateful for?

What’s something that you are grateful to have today that you didn’t have a year ago?

Write about a happy memory.

Write about someplace you’ve been that you’re grateful for.

What’s something about your body or health that you’re grateful for?

Open the door or window and look outside. What’s something you’re grateful for outside?

What’s an accomplishment you’re proud of?

What’s a possession that makes your life easier?

Open your phone or photo album and find a photo that you like. Why are you grateful for this photo? 

What are you grateful for in the photo?

What have you been given that you’re grateful for?

What’s something or someone that makes you feel safe?

What artist, author, or musician are you grateful for?

What do you like about your job?

How are you able to help others?

What public service or organization are you grateful for (i.e. the library or fire department)?

What book(s) are you grateful for?

What piece of clothing or furniture are you grateful for?

Write about a friend that you’re grateful for.

Write about a teacher or mentor that you’re grateful for.

Write about a family member that you’re grateful for.

What did you accomplish today?

What’s a tradition that you’re grateful for?

What’s one of your personality traits that you’re grateful for?

What mistake or failure are you grateful for?

What skill(s) do you have that you’re grateful for?

What’s something that you bought recently that you’re grateful for?

What’s something that you made recently that you’re grateful for?

Look around the room and write about everything you see that you’re grateful for.

 

Write about 5 things you’re grateful for today.