Gratitude List: Ideas, Examples, & Tips
Gratitude List: Ideas, Examples, & Tips
By Beth Birenbaum, MPH Discover the power of gratitude lists and how they can enhance your well-being.
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You’ve probably heard that practicing gratitude is good for well-being. But in our culture that often stresses the need for constant “self-improvement”, we may become so used to focusing on what's wrong or missing, that it can be difficult to see what’s going well.
But there's a simple yet powerful practice to help you switch this approach: the gratitude list.
Spending just a few minutes a day creating gratitude lists can greatly enhance our well-being and overall happiness. In this article, we'll explore what gratitude lists are, their benefits, and how to create and use them effectively. We'll also provide examples and prompts to help you get started with your own gratitude list.
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What Is a Gratitude List? (A Definition)
A gratitude list is simply a list of things, people, experiences, or aspects of life you’re thankful for or appreciative of. It's a tool often used in positive psychology and mindfulness practices to cultivate a sense of gratitude and enhance overall well-being. It can include anything from big things like your health or having loved ones to small things like a delicious meal or a sunny day. The idea is to reflect on the positive aspects of your life and appreciate them.
Benefits of Writing a Gratitude ListWriting a gratitude list can benefit mental, emotional, and even physical well-being. Some of the key benefits include (Allen, 2018; UCLA Health, 2023):
Here are some examples of gratitude lists from different areas of life to help you get started and inspire you to create your own unique gratitude list.
Relationships:
Health and Wellbeing:
Good overall health
A good night's sleep
A healthy meal
The ability to exercise
The World Around You:
A beautiful sunset
A funny thing that happened today
A kind gesture from a stranger
Access to clean water and fresh air
Simple Joys:
A cup of your favorite coffee
A good book
Listening to your favorite music
The feeling of cozy blankets on a cold day
Personal Growth: How to Make a Gratitude List
Grab your supplies:
Pen and paper - This is the classic method, allowing you to revisit your list later.
Journal - If you like journaling, you can incorporate gratitude into your existing journal.
Digital tool - If you prefer digital format, there are apps and websites for creating gratitude lists.
Find a quiet space: Gratitude is best cultivated with a clear mind. Take a few moments to relax and focus on what brings you joy.
Start reflecting: Reflect on why you're grateful for something. Be specific! If you’re stuck, try starting with some of the examples above.
Write it down: There's no right or wrong way to format your list. Bullet journaling, sentences, or paragraphs - it's up to you! Aim for at least 5 items, but feel free to write more as gratitude strikes.
Make it a habit: Consistency is key. Try for 15 minutes, 3 times a week. Mornings are great for starting your day with a positive outlook, and evenings can help you reflect on the good things that happened that day. Gratitude List Prompts
General Gratitude:
What is something you’re grateful for in this moment?
What's something you learned recently that you're thankful for?
What small thing brought you joy today?
What is a skill or talent you possess that brings you joy?
Reflect on a time you helped someone. How did it make you feel?
Relationships:
Who is a person in your life you're incredibly grateful for? Why?
Write about a time a friend or family member went above and beyond for you.
Is there someone you haven't spoken to in a while that you appreciate?
Think about a supportive person in your life. How do they make a difference?
Sensory Details:
Looking Inward:
Beyond the Basics: Morning Gratitude List
Creating a morning gratitude list can be a great way to start your day with a positive outlook. By taking a few minutes each morning to reflect on what you're grateful for, you can set the tone for a more mindful and appreciative day. Here are some prompts to get you started on your morning gratitude list:
The senses: Is there a sound, smell, taste, touch, or sight you're enjoying this morning? Maybe it's the smell of coffee brewing, the warmth of the sun on your face, the sound of birds, or a good night’s sleep.
Relationships: Who are the people in your life that you're grateful for? Maybe it's a supportive family member, a loyal friend, or a loving partner.
Opportunities: Are there any exciting possibilities or challenges you're looking forward to today?
Personal growth: A new skill you're learning, a challenge you're overcoming, or possibly the chance to be creative.
Research shows that writing exercises focusing on appreciating your body might help people with weight bias and negative body image. The key is to focus on what your body allows you to do, not what it looks like (Dunaev et al., 2018). Here are some examples of how to generate body positivity:
I'm grateful for the simple act of breathing, which sustains my life and connects me to the world.
I appreciate my heart for tirelessly pumping blood, keeping me alive and healthy.
I'm thankful for my senses—sight, hearing, taste, touch, and smell—that allow me to experience the richness of life.
I'm grateful for my body's ability to move, allowing me to explore the world, engage in activities, and express myself physically.
I appreciate the strength of my muscles and bones that support me in my daily tasks and activities.
I'm thankful for the overall health and well-being of my body, allowing me to live a fulfilling life.
I'm grateful for my body's resilience, and its ability to heal, adapt, and recover from challenges and illnesses.
Gratitude List for Recovery or AAGratitude is a cornerstone of recovery programs like Alcoholics Anonymous (AA) and many others (Krentzman, 2017). It's often referred to as an "attitude of gratitude" and is seen as a key factor in maintaining sobriety.
Here's why gratitude is so important in recovery:
General Gratitude:
I am grateful for waking up sober today.
I am grateful for my sponsor and my support group.
I am grateful for my health (physical and mental).
I am grateful for the opportunity to rebuild my life.
I am grateful for the opportunity to make amends and rebuild trust.
Gratitude for Progress:
I am grateful that I am able to manage cravings better.
I am grateful that I am building healthier relationships.
I am grateful that I am learning to cope with stress in a healthy way.
I am grateful that I am finding joy in the simple things again.
I am grateful that I am taking steps towards a better future.
Specific Gratitude:
I am grateful for the strength to resist a craving today.
I am thankful for a friend who listened to me without judgment.
I am grateful for a good night's sleep.
I am grateful for the laugh I shared with someone.
Daily Gratitude ListConsistency with gratitude practice helps. Studies have found that taking 15 minutes daily, five days a week, to appreciate the positive aspects of your life can significantly enhance your mental wellness. Maintaining a consistent practice of gratitude may even lead to a lasting shift in perspective, making you see the world in a more positive light (Bohlmeijer et al., 2021).
Video: Gratitude ListA to Z Gratitude List
If you’re still not sure how to start, a simple but effective strategy is creating an A to Z gratitude list. It’s pretty much like it sounds—you list things you're thankful for, starting with each letter of the alphabet. For example, you might be grateful for "Air" you breathe (A), the "Books" you enjoy (B), or the "Coffee" that wakes you up (C).
Activity: Gratitude List
Want to learn more? Check out these articles:
Books Related to Gratitude ListsIf you’d like to keep learning more, here are a few books that you might be interested in.
Final Thoughts on Gratitude ListsGratitude is a practice that requires intention and effort, but the rewards are worth it. By focusing on the positive, we can cultivate a positive mindset, resilience, and compassion. Gratitude practice has the power to change our outlook on life, improve our well-being, and possibly create a more positive world. And spending a few minutes a day writing a gratitude list is a straightforward way to start.
Gratitude isn’t about minimizing challenges or ignoring difficulties. It's about recognizing the good, even while dealing with challenges. It's about appreciating the beauty around us and cherishing the relationships that make life meaningful.
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