Gratitude, or being thankful, is being able to acknowledge and appreciate what you do have. Sometimes we can get off balance, and our brains focus on all the negative things in our lives. Focusing on gratitude and remembering the good things that are a part of your life can help get your brain back in balance and help your mood feel more even; however, it can be difficult to come up with what you're thankful for on your own, especially when you’ve probably been in this space for a while. After all, you don’t get to this space overnight - it takes a while to get to a difficult space. So remember that it may take a while to get out of a difficult space. Keep in mind that it takes about 30-90 days to notice a shift or a difference so be patient with yourself.
Try thinking of one thing each day that you are thankful for, something that didn't go wrong, or try one of these prompts...
Look around at your surroundings and list 5-10 items that you’re grateful for.
Describe the most recent memory you can think of that gave you happiness. (It can be from childhood, yesterday, 5 hours ago, 5 years ago, etc….).
When you were a child, what did you want to be when you grew up? Do you remember why? Does it still apply today?
What is your favorite memory of any family member?
What is your favorite memory of any friend?
If you’ve ever had a pet, describe your favorite one (or any former pet). If not, describe your ideal pet. If you’re not a pet person, describe pros for not having a pet - or ignore this prompt.
What is a song that you enjoy (and why do you like it)?
Name a friend you can rely on. What qualities do they have that make them reliable?
List 5-10 things you appreciate about people in your life (the 10 things can be about different people or the same person). You don't have to, but it also helps to share these things with those people.
What is an accomplishment in your life that you are proud of? (Can be personal, academic, professional, etc.)
List 5-10 activities that you enjoy doing.
What is something you’ve learned this week (or last week, or last month, etc.) that you're thankful for?
Who (or what) made you smile in the past 24 hours and why?
What can you do for YOU in the next 24 hours?
What do other people say they like about you? If you don't know, can you ask someone?
List 5-10 skills you have that you enjoy about yourself.
What is a book you’ve recently read that you enjoyed? Or magazine/blog/etc.? Or T.V. show or movie?
Write about a recent challenge that you faced and how you overcame it.
List 5-10 things you are looking forward to in the next year.
If you’re single, what is your favorite part about being single? Or if you’re married or dating, what is your favorite part about being with this person?
When was the last time you had a genuine laugh and why was it so funny?
Describe a funny video that you’ve watched online. (Could be YouTube, TikTok, Facebook, etc.)
List 5-10 items that you take for granted and are thankful for.
Have you ever traveled outside of the U.S.A? If so, What is your favorite country that you’ve visited? If not, where would you like to visit?
What is something that went right in the past 24 hours?
*Inspired by 120 Gratitude Journal Prompts
Please feel free to visit that website if you'd like more examples.