What is gratitude?
In this post, I am going to give you 30 gratitude journal prompts to get started on your journey but first let’s discuss gratitude.
You can think of gratitude as a mental state of mind. It is about making a conscious effort to recognize the good in every situation. And remembering what and who you are thankful for in your life. In other words, gratitude shows that you do not take things for granted.
There are many positive health benefits to practicing gratitude. Research has shown that grateful people experience lower levels of stress, cope better with adversity, sleep better, express more kindness, and lead more fulfilled lives.
The act of expressing gratitude also releases our ‘feel good’ neurotransmitters, dopamine and serotonin.
It can also be recognized as a powerful spiritual process. It is a positive emotion that encourages us to relish good experiences and memories.
How to practice gratitude?
Be specific about what you are grateful for. Do not go through the motions. Psychologist Sonja Lyubomirsky found that you first must make a conscious choice to be happier and more thankful in his research. Simply writing it down will not be effective.
“Motivation to become happier plays a role in the efficacy of journaling,” says Emmons, a professor at the University of California.
Pick a time that works best for you, depending on your schedule. It can be part of your morning or nighttime routine. Time and how often you write do not matter.
“The important thing is to establish the habit of paying attention to gratitude-inspiring events.” Says Emmons.
I must also note that aesthetics are not necessary. If having a nice-looking journal or pen motivates you to write, then feel free. It is all about finding what works for you.
This idea is like keeping a journal. Instead of writing your thoughts in a journal, you write them on a piece of paper and put them in the jar. You may choose to open the jar at the end of the month or year.
It is fun to reminisce back on all the good things that have happened to you. This is my personal favorite. The jar stays on my kitchen counter and serves as a reminder to acknowledge the good surrounding me.
Tips when writing from gratitude journal prompts
-Be specific on why you are grateful for something instead of simply listing that thing.
– Write down around the same time every day. This helps build the habit. Make it part of your routine.
– Focus on people/personal relationships more than things.
– Challenges can be something to be thankful for as well.
What are you grateful for today?
You can pick things from personal experiences or items that were unique to your day. But if you are feeling stuck, here are 30 gratitude journal prompts to help you get started.
1- What do you love about the current season?
2- What is the best gift you have ever received?
3- What is the biggest blessing in your life right now?
4- What do you love the most about your friends/family/spouse/children?
5- What makes you happy about your current home?
6- Write down everything that is going right for you at this moment?
7- Name 10 things you love about yourself.
8- What was the last unexpected thing that happened that made you happy?
9- What are three ways you can say thank you to someone in your life without using the words thank you?
10- What is one thing your previous negative experience taught you that you can be grateful for now?
11- Recognize the last time a stranger showed you kindness?
12- Write about the last time someone encouraged you when you needed it.
13- What can you appreciate about the nature that surrounds you?
14- What do you love about the country you live in?
15- Take a minute to thank your body.
16- Name 3 of your accomplishments. What makes you proud of yourself for accomplishing them.
17- How do you help others in your life? How do others help you in your life?
18- What is something you use to wish for that you have now?
19- What is your favorite smell, sensation, or sound that always makes you happy?
20- Name your favorite experience in the last year.
21- What do you appreciate about your co-workers?
22- Name 3 things you could not live without?
23- What did your last setback teach you? What can you be grateful for about that experience today?
24- What was your favorite thing about today?
25- Who do you turn to when you need a listening ear?
26- What is something that makes your life easier?
27- How does your pet make your life better?
28- Talk about all the ways you are healthy.
29- What makes you feel safe?
30- Who is someone special that has taught you about unconditional love?
We are surrounded by negative information through news, social media, or personal conversations.
We must be very conscious about recognizing the goodness that surrounds us. It is a lot easier to stay focused on the negativity. We must create that shift in perspective to be more mindful of what we have instead of what we do not.
Gratitude is an intentional practice. It must be practiced often. It is effortless to be grateful when things are going our way. But what happens when everything seems to be going against us?
The key is to stay open-minded and always look for a different perspective. The more gratitude you practice, the better trained you will be at identifying the positives in your life.
Hope these gratitude journal prompts help you get started on your journey to a more fulfilled life.