Gratitude journaling can help aid in self-reflection, emotional processing, and enhance resilience (Emmons & McCullough, 2003). When we practice gratitude it changes the way we begin to think about things. We can anchor ourselves to the reality of positive experiences, relationships, and personal attributes that our lives truly consist of (Kabat-Zinn, 1994). When we begin to notice the positive aspects, we tend to begin identifying more of them in our day to day lives. We go from practicing gratitude, to becoming people of gratitude. We move from making attempts of being grateful to operating in our lives from the overflow of gratefulness. This realization that we have many things to be grateful for no longer feels superficial or like an easy way out, but rather it brings a real peace.

Below I have provided 5 prompts for you to practice gratitude with. You can tackle this in any way that you please. You can take Prompt 1 for example and answer the first question today and the other questions tomorrow. You can answer each of these prompts everyday for the week and then next week do it again and see what you begin to notice about your responses. The goal here isn’t to just answer questions. The goal is to really practice being grateful for what is presently in your life so that it comes more naturally over time.

Prompt 1: Think about someone who has made a positive impact on your life.

What was it about them that made such a positive impact? In what way has knowing this person changed the way you thought or experienced life, relationships, or even yourself? Have you ever told that person? Do you think that maybe somebody feels grateful for you?

• Example Response: My highschool coach was always so supportive of me regardless of my performance. It always felt good knowing that I just needed to make some adjustments to play better and not that I was a bad person. I have told him this often, but I never realized that I am often encouraging to other people in hopes that they might feel how I always felt.

Prompt 2: What is a moment or period of your life that you never thought would end?

Being on the other end of this period of your life, what have you learned about yourself? Now isn’t a time to have false humility, be honest! What has been produced, preserved, protected because you decided to continue trying?

• Example Response: I never thought that the flu last year would end. It’s so silly, but as I reflect on it, I’m grateful for my health today and I feel motivated to maybe go for a walk after lunch today.

Prompt 3: Express gratitude for an aspect of your physical health.

Consider something about your body you’re thankful for, even if it’s something usually taken for granted. This could be the ability to breath without much thought or effort, the strength to move, or even the resilience to face daily challenges.

• Example Response: I enjoy that even when I’m tired, my eyes still allow me to see my children playing with no worries. I’m reminded of the freedom to just be more playful in everyday life.

Prompt 4: Acknowledge something beautiful in your environment right now.

Find something that brings you a sense of beauty, calm, comfort, joy, or another positive emotion or thought. At this moment, what are you noticing? Is it something that is consistent and perhaps you just haven’t noticed it in a while? How does it feel to take a moment and notice what is around you?

• Example Response: I’m grateful for the light shining through my window at this dusk hour. I feel calm and stillness, like I’m the only one awake right now. I feel safe and at peace.

Prompt 5: Think about a simple pleasure that you have experienced in the last month.

This can be something as simple as stopping to get an ice cream cone or a hot chocolate on your way home from work. Maybe it was taking the dog to the beach instead of walking on concrete. What did you enjoy about this simple pleasure? Was it the excitement of being spontaneous in a daily routine that feels monotonous?

• Example Response: Last week I decided to run for the first time in over four months. I wasn’t fast or all that good, but it felt good to do something that is so easy for me to brush off. I always forget how good a simple 15 minute run feels.

References:

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389. https://doi.org/10.1037/0022-3514.84.2.377

Kabat-Zinn, J. (1994). Wherever you go, there you are: Mindfulness meditation in everyday life. Hyperion.