There once was an employee who realized how hard it is to apologize after he offended a colleague recently by dashing off an email and hurling it across the internet without carefully reviewing the tone.
“I reread the email and saw that it seemed hostile,” he said. “I told him what he was doing wrong without praising him for what he did right.” After the exchange, the employee noticed that his colleague avoided him and did not respond promptly to his requests. He realized that he had damaged an important business relationship and needed to make amends.
He regretted his haste in sending the email. “For a while, I let it go,” he explained. “I just a slight inner discomfort and the thought of having done someone wrong.”
In the end, however, he decided to end the year with a clean slate and called the colleague to apologize. As he prepared to make the phone call, he realized how hard it is to admit wrongdoing, Nevertheless, he found the experience worthwhile.
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“We had a fruitful discussion about the issue I’d mentioned in the email and parted as friends,” he recalled. The employee saved his relationship with a vital team member.
Gratitude isn’t the only way to close out the year
When considering the end of one calendar year and the beginning of another, writers often extol the virtues of showing appreciation to those who’ve helped them. Of course, gratitude is an essential part of all relationships. Indeed, gratitude has been proven to be a key element in developing and maintaining happiness. I fully support making the effort to thank those who have contributed to your life in any way during the year.
However, apologies matter, too. Miscommunications, resentments, and hurt feelings worsen when left to fester; this can cause serious morale and productivity issues. As hard as it is to apologize, it is better to do so than to leave issues unsettled. Failure to apologize in a public setting can also lead to social media condemnation and damaged branding.
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Everybody, surely, loves a quick “Thanks, nice work!” comment from their boss, and few workers would balk at the promise of some kind of meaningful reward, like a bonus, for a job well done. But a new survey suggests that the vast majority of employers in the U.S. are failing to recognize their staff’s achievements properly, even though they know that it can be a big driver for success in the long term, as well as keeping employessvengaged and happy.
The data should, at the very least, prompt you to set aside that tedious financial report for five minutes, reach inside yourself to dredge up a bit of holiday season cheeriness, and go out and thank your staff.
The data, from Utah-based staffing company Express Employment Professionals, along with Harris Poll, is profound. Fully 99 percent of U.S. hiring managers surveyed said that they know that recognizing workers is important, and 53 percent admit it’s “absolutely essential.” But 45 percent say that there are no resources available for them to actually effectively show this recognition to their staff. In other words, nearly half of the 1,000 hiring managers surveyed feel they can’t properly thank their workers.
Employers think that a reputation for showing gratitude gives them a competitive advantage, as 93 percent say it boosts loyalty and 85 percent say it lowers staff turnover levels. And 82 percent of employers are willing to “invest in recognition for long-term success,” the report says. When they dole out gratitude and recognition, employers feel it makes workers feel valued, boosts morale, lifts productivity and engagement and strengthens loyalty. Many employers say that recognition is a frequent and ongoing situation (71 percent said this), with 70 percent saying they practice private praise, 65 percent praising workers in meetings, and 59 percent use company communications.
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But among job seekers, only 54 percent say they’ve seen regular recognition by their employer, and 46 percent say praise and other rewards are often kept merely for “big wins.” Monthly recognition is very uncommon, the data show, with 27 percent experiencing private praise, 24 percent shoutouts, and 20 percent having been publicly praised.
From this you may conclude that many company leaders are paying lip service to the notion of expressing gratitude to their workers, but are coming up short on the actual delivery — either doling out infrequent or insubstantial rewards, only rewarding the highest achievers, or forgetting to thank their workforce altogether.
The report quotes a Forbesarticle that shows how meaningful rewards can boost worker morale, with recognition reportedly leading to a 366 percent increase in “fulfillment” among staff and a 208 percent increase in community. Though these big numbers imply that gratitude has positive benefits that extend beyond the holiday season, you might be wary of them: they quantify ephemeral feelings and emotions.
Nevertheless, it’s clear that U.S. employers could do better at expressing gratitude, from simple praise in private or public, to non-monetary perks and maybe even bonuses.
In several discussions on Reddit that touch on this topic, workers revealed many different ways companies either did or did not show praise properly. One commenter, with a particularly bad example of employer gratitude failure, noted that “The company I work for sent out a memo saying ‘it is a privilege to come to work’. Who the f*** do they think they are? Its my privilege to make them 1000’s of dollars every week? Okay, sure thing boss man.” Another user in the same thread pointed out that when it comes to showing gratitude “good employers do. Wish there were more of those, tho.”
A much more positive experience was related in a different thread by a user who noted “I’ve got birthday gifts from my current job, too. Boss and his sister give big hugs, kisses and even sing. This year I had mentioned needing new prescription glasses so they got me a ~ $200 voucher for the local optician.” This last quote has “family feeling,” and “small business employer” written all over it.
The final word for your company and your staff? Say thanks, and say it more often — not just at this time of year.
Think expressing gratitude is something that exists only at the Thanksgiving dinner table? Think again. In today’s lightning-fast digital world, we don’t always acknowledge or recognize the abundance that exists in our business and personal lives.
Case in point: People tend to downplay the many workflow gifts that enter their lives. I see this firsthand in my work as a productivity coach. Be it a rescheduled appointment that allows you to catch your breath after a busy week, or a meeting-free day that allows you to sit and plan in solitude, these situations get swept under the proverbial productivity rug.
If you want to improve your relationship toward your work, you then must take a close look at how you work and why it matters. Here’s a simple Thanksgiving-inspired process you can use as fuel to boost your productivity levels this season.
Ask “gratitude” questions
If you really want to up your productivity game, you need to get in the habit of answering questions honestly and truthfully. Try answering any of the following questions before, during, after the holiday, or whenever you so choose. What you show gratitude for grows. So, just use these gratitude questions as your starting point.
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Grab a pen and a notebook and thoughtfully answer the following questions:
Your business life
Who are you most thankful for? Why?
What are you most thankful for? Why?
When during the year are you most thankful? Why?
What location, physical or virtual location, are you most thankful? Why?
Your personal life
Who are you most thankful for? Why?
What are you most thankful for? Why?
When during the year are you most thankful? Why?
What location or area of your living space are you most thankful? Why?
Evaluate answers with care
Now that you’ve got your answers, it’s time to take things a step further. You’re now going to take your answers and see what you can learn from them.
To be crystal clear, this isn’t a competition with yourself or with others when it comes to the different areas of your life. Where you are right now is where you are, and that’s perfectly OK. Rather, this is about about showing gratitude. You’re learning how one area of your life influences the other, and vice versa.
Now, it’s time to put on your thinking cap and start evaluating your answers. Consider the following:
What similarities do you notice in your answers?
What differences do you see in your answers?
Which aspect(s) of your personal life influences your business?
Which aspect(s) of your business life influences your personal life?
What’s something you didn’t previously notice about your workflow?
Create your productivity plan
Lastly, use your answers to help you create a customized productivity plan for your future self. Choose one of the four initial gratitude questions as your focus. I’m going to provide an example for you right now so you can see how it’s done.
Let’s say you’ve decided to focus on whom you’re most thankful for. For example, maybe you identified your executive assistant because they keep your busy schedule on track in your business. Perhaps you identified your partner in your personal life because they’ve provided unwavering support. So, the common theme here is the guidance and support.
Now it’s time to take that spirit of gratitude and use it to your advantage. For instance, where can you provide more guidance and support for yourself in your work? Take several moments to brainstorm your ideas. Do you need to learn a new productivity skill or up level an existing one? How about delegating more tasks to your assistant? Do you need to schedule sessions with a coach to get you to the next level?
Hopefully, this exercise will provide you with a new way of looking at what already exists in your life. Above all, be thankful for what you have. It’s a true launching pad for your future success.
The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.
I found a habit hack that takes two seconds, feels silly, and has become one of the most reliable mindset tools I use. After an air-travel-heavy fall speaking season, I was seated at one of my last events of the year, sipping coffee before heading onstage. I opened my phone to check the week ahead and spotted something in my calendar that made me squeal in delight. “I scheduled a massage on Monday. Hell, yes, Past Henna! Smashed that.”
The two women next to me at breakfast burst into giggles. “Do you always thank ‘Past Henna’ when you see stuff like that?” I paused and realized, yes. Yes, I do. I realized I’ve been doing it for years without ever hearing anyone talk about it.
This silly ritual—thanking my past self for making a good decision—might sound like cute self-talk, but it’s not fluff. It’s a surprisingly powerful mindset tool with real scientific muscle behind it. Recent research shows that when you acknowledge a smart prior choice, you strengthen three internal drivers that shape how you plan, follow through, and make decisions in the future. Think of it as habit architecture with a personal twist.
You strengthen your sense of future-self continuity
Most people assume their future self is simply them, but older. The research suggests something different. Studies at UCLA have shown for more than a decade that many people relate to their future selves the way they relate to a stranger: vaguely, abstractly, and without much emotional investment.
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Newer research deepens that insight. A 2022 study found that short rituals that emphasize the connection between past, present, and future selves tighten this “identity bridge.” When that bridge feels solid, you make clearer long-term choices and delay gratification more easily. Thanking my past self for scheduling that massage, finishing a deck early, or prepping travel details ahead of time creates a loop: past me, present me, and future me. That loop is a continuity cue, and continuity cues reduce the psychological distance that usually sabotages long-view thinking.
You reward identity, not just behavior
Most habit frameworks focus on a cycle of cue, routine, and reward. Helpful, yes, but the thing that truly takes root is identity-based reinforcement. “I’m the kind of person who follows through.”
A 2020 study found that small internal acknowledgments strengthen what researchers call self-congruence rewards. In summary, when your actions align with the type of person you believe you are, the brain treats it like a meaningful win.
When I say, “Thanks, Past Henna!” I’m not patting myself on the back. I’m reinforcing the belief that I am someone who plans. Someone who reduces friction for future me. Someone whose decisions line up with her values and goals. Identity rewards carry far more motivational weight than behavioral rewards. They shape how you act next time without needing a pep talk.
You reduce the mental drag of regret
Regret is a sneaky tax on your cognitive bandwidth. Not the dramatic kind—more the low-grade, “ugh, I wish I had set this up sooner” version that slows you down. When you acknowledge something past you did well, you’re sending a message to your brain: This kind of prep pays off. That tiny internal nod feels good, but more important, it reinforces the mental association between foresight and relief. Your mind starts keeping a friendlier scorecard, “Good planning helps me.” That kind of reinforcement is what people actually repeat.
You build self-compassion that improves follow through
Most of the time, the way you talk to your past self is unkind. Why didn’t I do this earlier? Why did I make that choice? Why wasn’t I more disciplined?
Flipping the script builds a soft skill with hard benefits. Kristin Neff’s work on self-compassion continues to show that treating yourself with care (even retroactively) strengthens resilience, increases follow-through, and protects against burnout. Gratitude toward your past self reinforces capability rather than deficiency.
Why this matters right now
In a world of compressed timelines, more change than clarity, and competing demands on your attention, anything that reduces mental friction is a strategic advantage. As planning horizons shrink—especially for Millennials and Gen-Z—tools that reinforce long-view thinking become even more valuable.
Even tech platforms are experimenting with this idea. New studies in human-AI interaction show that prompting people to message a future-self avatar increases feelings of calm, improves planning, and reduces anxiety spikes during tough decisions. Translation: Your brain loves continuity, and you don’t need an app to build it.
A quick example in practice
Earlier this year, I made a call six months ahead to decline a low-paying speaking engagement so I could free up space for a project that mattered more. When that project paid off, I whispered to myself, quietly but sincerely, “Thanks, Past Henna.”
That moment did three things: It affirmed the identity. It reinforced the timeline bridge, and it reminded me that caring for my future self is a high return-on-investment habit.
Find one thing—just one—that past you set in motion. Maybe you prepped for a meeting, blocked your calendar, saved a lead, or declined an invitation that would have drained your focus. Pause for a second, acknowledge it, and say thanks. It may feel a little awkward at first, but you’re doing it for clarity, not comedy. (It doesn’t hurt that it makes people smile, though!)
Try it once and watch what happens: Your past self might be the teammate you’ve needed all along.
The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.
This Veterans Day (Tuesday, November 11), Houston’s restaurants are stepping up to say thanks to the heroes who’ve served our country. From free bbq and burgers to half-off promos and discounts on the tab, check out the local spots honoring veterans and active-duty military this holiday:
Axelrad, 1517 Alabama Veterans and active-duty military enjoy 20 percent off their tab on Veterans Day and all year long.
Dog Haus, multiple locations Veterans can enjoy a free Haus Dog at participating locations by showing proof of service at checkout.
In honor of Veterans Day on November 11, Feges BBQ, co-owned by Purple Heart recipient Patrick Feges, is offering free plates with two meats, two sides, a dessert, and a drink for those who’ve served, served at the Greenway location from 11 a.m. to 2 p.m. and the Spring Branch location from 11 a.m. to 8 p.m. Guests can also pay it forward by purchasing Veteran Plates ahead of time to help provide free meals for others. The goal is to have 400 plates purchased by November 10.
Golden Corral is celebrating Veterans Day with a complimentary buffet dinner for all active-duty military, retirees, reservists, guardsmen and veterans, available dine-in only from 4 p.m. to close.
While military service members and veterans always get 15 percent off year-round, Grimaldi’s is upping the deal to 25 percent off for all active, veteran and retired military with ID on November 10–11
All military veterans and active service members receive one complimentary kolache of their choice on Veterans Day with valid military ID.
Molina’s Cantina, multiple locations Service members get half off their bill (excluding alcohol) on Veterans Day with valid military ID. Dine-in only.
The Original Ninfa’s, 1700 Post, 2704 Navigation The Original Ninfa’s honors veterans all year long, offering 50 percent off their bill on Veterans Day and every other day.
Perry’s Steakhouse, multiple locations Veterans can get a free Dinner-Cut Pork Chop with a guest purchase, half-off pork chops if dining with other veterans, or access the Military Menu from 4 p.m. to close with valid military ID.
PINCHO, multiple locations Military members enjoy 25 percent off in-store orders every day with valid ID, including burgers, bowls, kebabs, and milkshakes.
Pizaro’s Pizza, 11177 Katy, 1000 West Gray Veterans enjoy 10 percent off their bill on Veterans Day and throughout the year at Pizaro’s award-winning pizza locations.
Raising Cane’s is honoring those who serve with its Hero Discount Program: active or nonactive military, fire, police, EMTs and their families receive 10 percent off their entire purchase year-round when they mention the program at the register.
Teriyaki Madness, multiple locations Veterans and active-duty military get a free bowl of their choice with valid military ID at participating locations.
On Veterans Day, November 11, all veterans and active U.S. military members can enjoy a free taco and non-alcoholic beverage with valid military ID or proof of service.
Veterans and active-duty service members can enjoy a free lunch from a select menu between 11 a.m. and 3 p.m. at participating locations with valid military ID.
Via 313, multiple locations Veterans and active-duty service members can get a $5 Cheese Bread for dine-in only on November 11 with valid military ID.
Willie’s Grill & Icehouse, multiple locations Veterans and active military members get a free Bacon Willie with choice of regular side. Military ID required.
“If it bleeds, it leads”. This is a known and horrendous saying in the news media industry. The more horrible the news, the more likely we are to click on it. The more eyeballs they have on their articles (and ads), the more the money rolls in. And so they keep it coming. This shouldn’t be news to you, and I recognize this is also an unsettling way to start a conversation about rewiring the brain for happiness. But stay with me because this point is important.
Without active vigilance and awareness, our eyes, ears and nervous systems are bombarded with bad news, aggressive television, suspense, and drama. Since March 2020, that bombardment of stress and fear-inducing messaging has skyrocketed.
We have a nervous system igniter in the palm of our hand with smartphones available to give us our fear fix every minute of the day. The media we take in – the news clips, TV shows, books we read – are all part of it. You know what else is? The conversations we’re having with our friends, colleagues, and loved ones.
The human species is programmed to be on high alert for threats. That’s how our species has survived – by using our senses and impulses to save us from real-life threats. The intake of a signal, physical or mental, that the brain perceives as life-threatening shuts down our thinking (and our digestive processes, immune system, and other critical functions of the body to keep us healthy), and moves blood to the extremities so we can run. Basically, less critical functions are put aside so the life-saving ones can step up.
Now, however, it’s not the potential for a wild animal attack or an early frost that leaves us feeling like we’re fighting for survival. It’s every headline and ping of our phone or a billboard we walk by.
All of this contributes to how our brains get wired. As brain training lingo goes, what fires together wires together. Information we take in and think about, often in a repetitive nature, begins to hardwire in our brains. Because we naturally avoid anything that challenges the wiring in our brain, and instead the natural inclination is to continue cementing it in and seek out more of it. We are hardwiring our brains for negativity and fear, to function in a state of stress and reactivity.
It becomes cyclical. We get twitchy if we don’t get our dose. That feeling is addictive, and we seek out more and more of it to get our fix. What begins to happen is that even when we are in what should be a joyful state, or there is some good news, we bypass it all and let our brains take us to the bit that’s not right. We zero in on where and how we should be scared and worried. We have wired our brains to move to the doom and gloom.
This is why, now more than ever, taking active, intentional action to wire our brains for happiness is so critical. Rising above the chaos is in no way a simple or easy process. Your brain will create every excuse not to do it. You’ve hard wired a pattern that you are now trying to break and the resistance is strong.
Near the end of 2020, I hit my own breaking point. My brain felt absolutely fried. By what felt like divine intervention, I flipped open a book and landed on a page discussing neural retraining of the brain. I took a course and began to practice exercises that support the limbic system of my brain – the bits that deal with the stress response.
I began to actively rewire my brain for happiness. This has felt like a life changer, akin to the experience I had when I first began meditating back in 2006. It has invited me to seek out different information, consume different types of media, and create firm boundaries on who I will engage with and the topics I am willing to have conversations about. It has also changed what I share with my subscribers.
Why the excitement about this? Because this is a critical missing component for an optimal, healthy, and happy lifestyle. Our efforts are wasted if we’re deteriorating our health by allowing our nervous systems, limbic system, brain, heart, and body to be hijacked by bad news, violent media, aggressive music, and agitation-forming conversations and relationships.
The scary bit is that we don’t see and likely don’t feel this hardwiring as it’s happening. We simply don’t know about it. I didn’t know about it, at least. It’s not like falling off the wagon with other health goals, where there are usually physical signs that something’s not right. Hardwiring fear creeps up until you find yourself in a state of exhaustion, anxiety, depression, and general overwhelm. We know practicing loving-kindness, compassion, and gratitude are important, but we end up without the strength of mind to pull ourselves out of the fear cycle to see, accept and embrace all the goodness that surrounds us.
Let me tell you, there is a lot. There is so much goodness. So much connection. So much love and compassion and care; of course, you’d never know about it from the evening news. When we make these first steps to retrain the brain for happiness, slowly we can see the glimmer come back. We can come back to the joy inside and seek it out. We release the addiction we have to checking feeds, looking for the next thing to trigger us, and further hardwire the stress response in the brain. We begin to rewire the brain for happiness.
The goal is simple: look for the good. Retrain the brain to seek out the goodness, the generosity, love, and care. Focus on that. And slowly but surely, we can retrain the brain – and build up those synapses in the brain. Again, the thoughts we think matter. They build these connections in the brain. We need to fire new thoughts and ideas and build up new wiring. When we do that, the old patterns slowly break down and dismantle.
It’s time to rewire for happiness. The change is profound and life becomes a dramatically more kind, and beautiful one to be living. More so, even with all the realities of life, it becomes easier to live.
5 Ways To Start Rewiring Your Brain For Happiness
Mindful Of Your Media
Stop with the bad news. Seriously. Delete your news app, mute or unfollow the fear spreaders, or anyone who is in your network that triggers that feeling in the pit of your stomach. From now on, your evening entertainment is limited to nature shows, romantic comedies from the 90s, blooper reels, compilations of pets doing funny stuff, babies laughing, choreographed dancing flash mobs, or anything that is so lulling to your nervous system that basically makes it impossible for you to stay awake. Let that sympathetic nervous system rest and infuse your brain with joy.
Make That Gratitude Practice Real
Yeah, yeah, yeah, you know #grateful this and #grateful that but you have to find a way to make it real and make it easy to be consistent with. The simplest is to grab any old notebook and leave it beside your bed. In the morning, write down three things you’re grateful for, and at the end of the day, write down 3 wonderful, heartwarming things that happened that day. You can be grateful for a hot shower, seeing your best friend, or your pinky finger. A heartwarming moment could be seeing a little boy holding his mom’s hand. Keep it simple. This is training your brain to pay attention to the goodness that is abundant all around us. The more we tune into it, and take a mental note in the day of the heartwarming moments, the more we will seek them out. We begin tuning our brains to a new frequency.
Add More Heart To Your Day
This is an easy one. I’ve been doing a training with the Heartmath Institute and they teach a technique that is really simple to take on and practice multiple times a day. Basically, all you do is take a few deep and slow breaths, imagining that breath coming in and out from your heart. At the same time, tune into heart-led emotions like care, compassion, love, or gratitude. Feel that emotion in your mind and in your body. Do this 3 to 4 times a day for a couple of minutes. You’ll start to notice that in times when you feel stressed or rushed, you will want to take a pause and take a couple of heart-based breaths. I created a free Heart Coherence Practice that you can join in right here if you’re feeling inspired.
Change The Topic
It is difficult not to fall into step talking about the worst world events broadcasted in the moment, but starting to pay attention to conversations as they head in that direction is a great first step. The reality is that most people don’t really even want to talk about it, but like most people, it is probably all they are seeing and reading about, and it’s something to share. I like to have a few other topics ready, so if a conversation turns, I will say, “How about we take this in another direction,” and then I’ll ask a question like, What are you reading right now? Have you discovered any new music lately? Have you picked up a new skill in the last few months? Can you imagine where humanity will be in 400 years at this current rate of consciousness elevation? (Okay, this last one is reserved for certain audiences only!)
Change The Company
Joking, but not joking. Recent events of life have highlighted what many of us want more of in our life, and what many of us want less of. I want fewer obligatory friendships. I want to surround myself with people who are striving to elevate themselves, to keep learning, keep thinking critically and who are also looking for the bright lights in the world. As I have said before, I can’t do my work and best serve in business or in my personal life when I am being dragged down. So when attempts to change conversations to more positive and productive topics fail repeatedly, and that leaves not much else, it may be time to move on and focus time on those who are operating on the same level as you.
It starts with Awareness
Rewiring the brain for happiness is a process. It requires vigilance, and you’ll experience this as you begin to practice. When we’re tired or feeling stressed, it becomes much more difficult to work against the tide of fear. I mean, the human mind and our natural way of seeking out the dangers in our world are how we have survived for this long.
However, there may come a point when we’re programming our brain to believe we’re in a constant state of life or death when it’s just not true. As my friend Veronica Ciandre once said, “We are only one thought away from who we truly are.”
We get to choose that thought. We get to choose who we are. We also get to choose whether we want that glass to remain half empty or on the verge of empty, or half full and only getting fuller and fuller with love, care, compassion, kindness, joy, and happiness.
On My Mind Episode 10: How to Retrain the Brain for Happiness
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NANJING, China, November 18, 2024 (Newswire.com)
– The 8th Annual “Gratitude: Nanking Safety Zone” International Peace Hiking Ceremony kicked off on November 16 in Nanjing, the capital city of east China’s Jiangsu Province. Over 200 participants from China and abroad gathered in the Suiyuan campus of Nanjing Normal University to commemorate the humanitarian efforts of foreign nationals who sheltered Chinese refugees.
In November 1937, Minnie Vautrin and more than 20 other foreigners established the International Committee for the Nanking Safety Zone, providing sanctuary for over 250,000 Chinese refugees during the Nanjing Massacre.
The 8.7-kilometer route of peace hiking passed through significant historical sites, including the Suiyuan Campus of Nanjing Normal University, former residence of John Rabe, Gulou Hospital, and the former location of the International Committee for the Nanking Safety Zone.
Liu Liu, daughter of Nanjing Massacre survivor Liu Minsheng, told the participants: “My father took refuge at the Ginling College Refugee Shelter. He always remembered international friends like Minnie Vautrin with deep gratitude.”
Employees from Siemens and BSH Home Appliances gathered at the former residence of John Rabe to place flowers. During the Nanjing Massacre, Rabe’s residence became a refugee shelter, housing more than 600 people at its peak. Zhou Feng, Director of the Memorial Hall of the Victims in Nanjing Massacre by Japanese Invaders, and Jin Shifeng, senior vice president of BSH Home Appliances Greater China, jointly watered a stem of zijin grass, a symbol of peace.
Participants visited the former committee site, examining historical correspondence and reports exchanged between the Safety Zone Committee and Japanese diplomats. At the event’s conclusion, participants penned wishes for peace on postcards and placed them in a “time capsule” at the finish line on the Suiyuan Campus.
Hexu Yuanjing, a doctoral student from School of Architecture and Urban Planning, Nanjing University, and also a guide along the route, shared that “Through this walk, we deeply feel the humanity and compassion demonstrated by international friends, and we rediscover the unique warmth and charm of Nanjing. This is a truly meaningful experience.”
The event was organized by the Memorial Hall of the Victims in Nanjing Massacre by Japanese Invaders and the National Memory and International Peace Research Institute. Participants include descendants of Nanjing Massacre survivors, representatives of the Red Cross Societies of Jiangsu and Nanjing, Staff from John Rabe and International Safety Zone Memorial Hall, corporate representatives, Zijin Grass volunteer service team members, and students from several universities in Nanjing.
Source: John Rabe and International Safety Zone Memorial Hall
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Harvard Medical School published an article that discusses the association between happiness and gratitude. In this article, they gave several examples of studies that showed how the positive feelings generated by being grateful led to:
A deeper appreciation for positive experiences
Better health
A better way of coping with challenges
The strengthening of relationships
All of these are the markers of a happy life!
Keeping a Gratitude Journal – An Effective Way of Starting a Daily Gratitude Habit
Journaling is an effective way to jumpstart the habit of gratefulness.
Some people say that it takes at least 28 days to form a habit, so we suggest committing one month to writing two to five things that you are grateful for each day. These could be events and experiences, things, or people.
It is a good idea to have a designated gratitude journal for this activity. As you develop this habit, you’ll likely experience a deeper appreciation for the beauty and simple joys of life.
If you want a more personalized touch for your gratitude journal, printable templates provide more versatility than a notebook. In this post, we’re sharing a collection of printable gratitude journal template examples.
We hope these samples will inspire you to create a personal repository of things you are grateful for.
If you’re looking for a journal template that allows you to focus on the details of your gratitude journey, this template that we’ve designed is suited for the purpose.
With it, you can specify the date and other essentials for deepening your gratitude habit.
It has three major sections that allow you to list your positive affirmations for the day, 3 three things you’re grateful for, and three good things that happened.
This template also has spaces for taking note of your favorite moment from the day and something you look forward to for the next day.
Our template comes in A4 size and a pastel color scheme.
Do you prefer a minimalist gratitude journal? If so, we’ve got you covered. This simple template helps you develop a lasting gratitude habit. With it, you can specify the date and day of the week of your gratitude log.
The page has ruled lines, so you can specify the experiences, people, places, etc., that you are grateful for, as well as other reflections about your journey into gratitude. Simply download this template and print out as many copies as you need.
Here is a free set of gratitude journal printables that will help deepen and enrich your journaling experience. It includes the following templates:
Daily Gratitude Journal
Weekly Gratitude Journal
Gratitude Jar
Using this journal can encourage a deeper appreciation of the people around you, the places you find yourself in, the objects you use, and life in general.
5. Gratitude Jar
Mason jars have become a popular visual and physical reminder of things we are thankful for. With this free template, you can conveniently carry a “jar” with you and fill it with the things that you are grateful for.
You can choose to directly write the things you are thankful for, or you can write on slips of paper or stickers and stick them on the page.
The password to their resources library gets sent to your email address once you sign up for the newsletter. You need to scroll down the list of resources to access the printable gratefulness jar template.
6. Grateful for the Week
This template assures us that “There is something good in [every day].”
Instead of focusing on the negative, this template encourages us to be on the lookout for the awesome, inspiring,positive things we experience each day of the week.
Not only does doing so lessen our own toxicity, but it also raises our receptiveness to beauty and joy.
7. Minimalist Gratitude Journal
This gratitude journal contains five pages of helpful content to help strengthen your daily gratitude habit.
You will get the following printables with this journal set:
Daily Summary – For tracking the things you’re grateful for every day.
Gratitude Journal Page – With spaces for a daily affirmation, highlights for the day, and an answer box with the prompt, “What am I grateful for today?”
Gratitude Prompts – Questions that allow you to explore a more grateful life.
Guide Journal – Features a template for your own reflections about gratitude.
8. Gratitude Log
This template for a gratitude journal allows you to quickly record the top three things you’re grateful for.
You can indicate the date and the day of the week for each particular entry.
9. Fall Themed Gratitude Journal
If you want a themed template for your gratitude journal, here is a beautiful example for the fall season.
It features a quote from Brené Brown that says, “I don’t have to chase extraordinary moments to find happiness—it’s right in front of me if I’m paying attention and practicing gratitude.”
10. A Gratitude List
This template encourages users to name up to 31 specific items that they are grateful for. You can use this to list one thing you’re grateful for each day for the entire month. Alternatively, you can write up to the maximum number of items per day.
Many of those who keep gratitude journals have enjoyed benefits to their health and well-being.
Some of these specific benefits include:
Developing a more meaningful way of expressing gratitude
Possessing a wider and more mindful perspective about life priorities
Feeling happier, even in the midst of a stressful situation
You need to scroll down the original post and then click the “Download Here” button to access this printable.
11. Gratitude Log + Journal Prompts
Running out of ideas about what to be grateful for is a common struggle that both beginners and long-time users of gratitude journals encounter. Writing prompts are a lifesaver, ensuring that you’ll uncover something to be grateful about even in the most unlikely areas.
This journal has two parts. The first one is a template for your daily gratitude habit, with space assigned for writing down what you’re grateful for and why.
The second part contains writing prompts that encourage you to look in unlikely places to find things to be grateful for, such as:
People/living things (e.g., author, YouTuber, a plant, or yourself)
Non-living things (e.g., an outfit, a quote, or food)
Places (e.g., bookstore, hometown, or a magical place in your neighborhood)
Experiences (e.g., a mistake, a memory from this year, or a life-changing moment)
These prompts help you cultivate a habit of gratitude and recalling the details of your experiences also promotes mindfulness.
12. Be Grateful for Something
This black-and-white template has space designated for writing up to five things to be grateful about. A section of the page features an anonymous quote that says, “When you can’t be grateful for everything, be grateful for something.”
Right below the quote is a list of keywords designed to jog your memory and help you recall something to be grateful for.
13. Daily Gratitude
This template helps you recall moments throughout your day that you can be grateful for. A large section of this journal template is for writing down a general description of what you are grateful for in the moment.
In addition, there are three other sections where you can note:
A reason that you laughed today
The person that brought you joy
Something that inspired you today
The template comes in a pastel pink color scheme.
14. Printable Gratitude Journal for Kids
Kids can benefit from developing a habit of gratitude at an early age. For example, it helps them focus on positive experiences and encourages a growth mindset, which is a cornerstone of their success in the future.
This template is great for helping kids develop a gratitude habit. It features several pages with charming illustrations and simple prompts to encourage children to find something to be grateful about in their daily experiences. This, in turn, promotes an attitude of gratitude in your kids.
15. Gratitude Book
If you’re looking for more gratitude journal options for kids, here’s a five-page printable Gratitude Book to help kids practice a habit of gratitude.
The journal consists of fun and insightful gratitude activities that encourage kids to draw and write their insights and experiences with gratitude.
The Gratitude Book contains:
A cover page that the kids can color in and write their name on
The ABCs of Gratitude (a two-page spread)
16. A Simple Gratitude Template
This sample is designed for tracking your daily gratitude journey. If you’re looking for a minimalist template, you might want to give this one a try.
Each page has enough space to record your experiences of gratitude for two days. It also includes a section for recording your goals for the next day. Moreover, it features a scale (from 1–10) so you can rate your happiness level for the day.
17. I Am Grateful For
This is a versatile template. Instead of merely writing or listing down the things you’re grateful for, you can draw images to represent these things. This is a good way to instill the value of gratitude in very young kids who are still learning to write.
In addition to drawing the symbols for the things you’re grateful about, you can also cut out pictures from magazines or use stickers to give this journal a more creative and personalized touch.
18. 30 Days of Gratitude Cards
If you are looking for unique journal ideas, these printable gratitude cards might be what you need.
The creator of this printable template suggests you print it out (the cards are good for recording 30 days’ worth of gratitude). You cut along the lines of each sheet then bind the sheets (you can use your favorite ribbon).
Use this as you would a conventional gratitude journal.
19. Gratitude Journal for Moms
This 30-page printable journal is designed for busy mothers.
The journal serves as a reminder that there are always things to be grateful for, despite the busy-ness of daily life.
It has spaces for writing down things you’re grateful for, affirmations and/or scriptures that inspire you, and your daily to-dos.
The journal template is accessible by clicking on the link provided at the end of the original post.
20. Thankful and Grateful
This free journal template is one of many template designs that have a pink-and-teal theme available at Grace Mastered. It comes with writing prompts to help you acknowledge the following:
Things you’re grateful for
Things you’re looking forward to
Things you’ve accomplished
People you’re grateful for
Amazing things that happened to you
On the original post, scroll down to the images of different template designs and click on the “Download” button of the template design you love to access a printable PDF version.
21. Floral-Themed Daily Gratitude Journal Pages
If you’re looking for floral-themed printables, here is a set to help strengthen your habit of gratitude. The printables allow you to keep track of everything you’re grateful for, whether on a daily or weekly basis.
There is also a template available for keeping a record of the people you’re grateful for, as well as for creating an action plan for paying forward good deeds done to you.
In the original post, scroll down until you reach the journal template images. Select the designs you love and click on the “Download” link that directly saves a PDF version of the template you like to your computer.
22. Daily Gratitudes
Haren Holistics offers this printable template to help you keep track of the things you want to be grateful for every day.
Space is designated for writing down five instances or things you’re grateful for.
Immediately under that section is enough space for writing your positive affirmations. You can also write down something that made you proud in the space allocated for it.
Next, you can specify something that you want more of, and even create a happy doodle. Finally, you can highlight a favorite moment of the day.
The template can be downloaded by clicking on the Gratitude Template link on their Free Tool/Resources page.
23. Daily Journal Template with Prompts
This minimalist set of templates doesn’t only provide spaces for you to list down things you’re grateful for. The three-page journal also contains writing prompts to help you reflect on your journey toward living a gratitude-filled life.
You can reflect about gratitude using the prompts for morning and evening. There are also trackers for your daily water intake and the weather for the day.
Get this template by scrolling down the original post and clicking on the button that says, “Snag them here.” It opens a PDF version of this template.
24. Pastel-Themed Weekly Gratitude Journal
If you’re looking for a printable template for your weekly gratitude journal, here’s one with a charming design. Featuring an eye-catching color palette, this template has spaces designated for writing down what you’re grateful for every day of the week.
Signing up for their newsletter is required to access the downloadable PDF version of this printable gratitude journal.
Final Thoughts on Printable Gratitude Journal Template Examples
There you have it—free printable gratitude journal template examples to jumpstart a habit of gratitude.
We hope you have found inspiration among the templates featured here today.
Cultivating a gratitude habit means also paying attention to the things that we usually take for granted.
Let’s keep in mind that we are blessed beyond measure. When we focus on this, it is easier to notice the beauty that life has to offer.
This topic comes up a lot in my therapy practice where hope can be used to generate an often needed flame from an ember; for individuals seeking personal growth or in a relationship where two people are looking for signs of life and encouragement to move forward together.
In the tapestry of human emotions, hope shines as a beacon of light, illuminating the path towards emotional health. More than just a fleeting feeling, hope allows us to navigate life’s challenges with resilience and optimism.
Hope is the belief in one’s ability to achieve desired goals and the pathways to reach them. It encompasses a sense of agency, the conviction that we can influence our circumstances, and a belief that success is possible.
Research has demonstrated that individuals with higher levels of hope experience:
Reduced Stress and Anxiety: Hopeful individuals tend to perceive challenges as opportunities for growth rather than insurmountable obstacles. This mindset fosters a sense of control and reduces feelings of stress and anxiety.
Increased Resilience: Hope acts as a buffer against adversity, enabling individuals to bounce back from setbacks and persevere through difficult times. The belief in a brighter future fuels the motivation to overcome challenges.
Improved Mood and Well-being: Hope is closely linked to positive emotions such as joy, optimism, and contentment. It provides a sense of purpose and meaning, even in the face of adversity.
Enhanced Physical Health: The positive effects of hope extend beyond emotional well-being. Studies have shown that hopeful individuals tend to have better physical health outcomes, including lower blood pressure, improved immune function, and faster recovery from illness.
Unlike optimism, which is simply the expectation of a better future, hope is action-oriented and a skill that can be learned. “We often use the word ‘hope’ in place of wishing, like you hope it rains today or you hope someone’s well,” said Chan Hellman, PhD, a professor of psychology and founding director of the Hope Research Center at the University of Oklahoma. “But wishing is passive toward a goal, and hope is about taking action toward it.”
The good news is that hope is not a fixed trait; it can be cultivated and strengthened. Here are some strategies to nurture hope in your life:
Set Realistic Goals: Break down larger goals into smaller, achievable steps. This creates a sense of progress and reinforces the belief in your ability to succeed.
Identify Multiple Pathways: Explore different strategies and approaches to reach your goals. This flexibility fosters a sense of agency and adaptability.
Focus on Strengths: Recognize and appreciate your unique talents and abilities. Leverage your strengths to overcome challenges and achieve your goals.
Practice Gratitude: Cultivate a habit of gratitude by acknowledging the positive aspects of your life. This shifts your focus towards abundance and fosters a sense of optimism.
Connect with Others: Nurture supportive relationships with friends, family, or a therapist. Sharing your hopes and dreams with others can provide encouragement and validation.
Engage in Meaningful Activities: Pursue activities that bring you joy and fulfillment. Whether it’s volunteering, pursuing a hobby, or spending time in nature, engaging in meaningful activities can foster a sense of purpose and hope.
The Ripple Effect of Hope
Hope is not only beneficial for individuals but also has a positive impact on communities and society as a whole. When individuals are hopeful, they are more likely to engage in prosocial behaviors, contribute to their communities, and work towards a better future for all.
In a world often filled with challenges and uncertainties, hope serves as a guiding light, reminding us of the possibilities that lie ahead. By nurturing hope within ourselves and others, we can create a more resilient, optimistic, and emotionally healthy world.
Kassandra Reinhardt is an Ottawa-based Yin and Vinyasa Yoga Instructor, YouTuber, author, and the face behind Yoga with Kassandra.
Image by Danil Nevsky / Stocksy
August 17, 2024
Summer is a celebration of longer days, warmth, and sunshine. And as summer comes to an end, what better way to show gratitude for this than by beginning our mornings with a few rounds of Surya Namaskar (sun salutation)?
Sun salutations gracefully link together a series of asanas (yoga poses) and provide the student with an excellent cardiovascular workout. They also help build full body strength and flexibility—all in all, the perfect short morning flow!
This particular form of sun salutation comes from the Ashtanga Vinyasa lineage. Each pose is held for only one part of the breath. If the weather allows, I encourage you to do this practice outdoors, perhaps even at sunrise:
1.
Mountain Pose (Tadasana)
Stand up tall at the top of your mat with your feet hip-width apart. Roll your shoulders back and turn your palms forward. Push into all four corners of both feet. Exhale fully.
2.
Raised Arm Pose (Urdhva Hastasana)
Inhale to reach your arms up overhead. Bring your palms together as you look up.
3.
Standing Forward Bend Pose (Uttanasana)
Exhale to fold forward toward your toes. Bend your knees as much as you need to in order to protect your lower back.
4.
Standing Half Forward Bend Pose (Ardha Uttanasana)
Inhale to lift your chest up halfway, parallel to the mat. Place your fingertips on the mat in front of you or on your shins if needed. Roll your shoulders back, and keep the weight in your toes.
5.
Four-Limbed Staff Pose (Chaturanga Dandasana)
Exhale to step your feet back into plank pose and bend your elbows to a 90-degree angle. Keep your upper arms close to your rib cage and your core engaged. You can make this easier by lowering your knees to the mat. Intermediate and advanced students can hop the feet back into four-limbed staff pose immediately and skip the plank pose.
6.
Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
Inhale to roll over your toes and lift your chest as you straighten your arms. Squeeze the muscles in your legs to keep your knees and pelvis lifted off the ground. If this is difficult for you, do cobra pose (Bhujangasana) instead with your elbows bent and your hips on the mat.
7.
Downward-Facing Dog Pose (Adho Mukha Svanasana)
Exhale to lift your hips up and back into downward-facing dog. Your feet should be hip-width distance apart with your hands shoulder-width apart. Bend your knees as much as you’d like as you reach your tailbone up.
8.
Standing Half Forward Bend Pose (Ardha Uttanasana)
From downward-facing dog, bend your knees to look at the top of the mat. Step or hop your feet in between your palms and inhale to find your standing half forward bend pose once more.
9.
Standing Forward Bend Pose (Uttanasana)
10.
Raised Arm Pose (Urdhva Hastasana)
Inhale as you come all the way up to standing, leading with your chest and circling your arms up overhead.
11.
Mountain Pose (Tadasana)
Exhale back into your standing position. Repeat for four to nine more rounds as is appropriate for your body.
If you were on your deathbed right now, what would your biggest regrets be? The answer can change the way you decide to live the rest of your life.
Thinking about death can change how we live our lives. Our time on Earth is limited, and this realization can completely shift our perspective. It puts our real values and priorities into sharp focus, causing us to step back and re-evaluate if we are living our current lives in the best way possible.
When I was going through a period of depression in college, I would take the bus to the local cemetery by myself with nothing but my camera. I’ve always been comfortable with solitude and doing things alone, but these cemetery walks were an especially meaningful and humbling experience for me. Walking among the graves and reading the names of people I’d never know showed me that life is much bigger than my ego. The realization that death is a necessary part of life sparked me to reevaluate and see the bigger picture behind my choices and actions.
These cemetery walks were a powerful reminder that I would be dead one day too – but not yet – and that filled me with a sense of power and responsibility so long as I’m still breathing.
How people think about death can have a profound effect on their psychology. Some people face the prospect of mortality by ignoring it and engaging in escapist behaviors driven by materialism (“buy more things”) or hedonism (“seek more pleasure”). Others embrace the prospect of death and recognize that it means they need to make the most of their time here before it’s too late.
In the popular book The Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing, Bronnie Ware documents her experiences in palliative care, working closely with those who had terminal illnesses or were approaching the end-of-life. She identified five main regrets of the dying based on conversations and confessions with those on their deathbeds.
This article will outline her main findings along with my personal thoughts on each one.
Deathbed Motivation: Top 5 Regrets of the Dying
According to Bronnie Ware, the five most common regrets shared by people nearing death were:
“I wish I’d had the courage to live a life true to myself, not the life others expected of me.”
It’s cliché but true: you only have one life to live.
Many people cave to social pressures to choose paths in life that are expected of them, such as what school to attend, or what career to pursue, or what types of relationships to cultivate. However, what brings one person happiness isn’t necessarily what brings another person happiness. If we only try to make others happy, we often end up neglecting our own needs, wants, passions, and ideals.
Understanding your core values is one of the most important steps you can take in life. Knowing what you really want will help you make choices that are harmonious with what you really care about, not just what you think you “should do” or “ought to do.” One interesting study published in the journal Emotions found that our most enduring and long-lasting regrets are usually “ideal-related,” such as personal goals and aspirations.
Our biggest regrets are often the things we didn’t do but always wanted to, like starting a rock band, or writing a book, or traveling to a place we always wanted to visit.
“I wish I hadn’t worked so hard.”
Most people don’t lay on their deathbeds thinking, “I wish I spent more time at my job.”
Work is important and it can be fulfilling, but many people in today’s world become myopically focused on advancing in their jobs/careers or making more money by any means necessary (sometimes even in unhealthy, destructive, or unethical ways).
We wrongly believe that wealth is the only real measure of value in life, and thus we get distracted from other important things like spending more time with family, taking care of our health, giving back to our community, or pursuing personal passions.
In our materialistic and consumerist culture, nothing seems more important than “working hard” and “making money,” but as the saying goes, “You can’t take it with you when you die.”
“I wish I’d had the courage to express my feelings.”
We often have trouble expressing our true feelings toward people because we see emotions as weakness or we don’t want to risk being vulnerable.
This is especially true when it comes to feelings of love, gratitude, and appreciation. There are some families, cultures, and couples where it’s rare to hear the words, “I love you,” or “I appreciate you.” The feelings are taken for granted, but they are never explicitly said.
It’s important that we learn to express love and appreciation toward others while we still can (including toward family, friends, loved ones, or mentors), because we will often regret it if we miss our chance.
Recently I wrote my mom a thank you letter for her birthday. It helped me communicate a lot of feelings that I’ve always had but were difficult to say out-loud. It felt like an emotional weight was lifted off my shoulders once I finally expressed my tremendous gratitude for her and everything she’s done for me.
There are also people I’ve lost in life whom I was never able to tell that I appreciated them. Those are regrets I’ll have to live with – the crucial lesson is don’t miss the opportunity to tell people you love them while you still can.
“I wish I had stayed in touch with my friends.”
One common theme in life is that relationships come and go.
Our circle of friends often changes dramatically throughout high school, college, and into adulthood, especially when we move to new places or leave our hometowns. We tend to lose touch with people over time. Those who were once “best friends” we now go years without even speaking to.
In theory, it’s easier to stay in touch with people now more than ever; old friends and family are just a call, text, or email away, yet we rarely take advantage of these opportunities.
It’s never too late to check in on past connections. It can seem awkward at first to reach out to those we haven’t seen in years, but often they will appreciate the gesture and you both will enjoy reconnecting and reminiscing about your shared past.
The simple act of checking in on people on a regular basis (such as holidays, birthdays, reunions, etc.) can preserve our social connections over time and remind us all the positive relationships and social support we have. Each person you stay in touch with is another layer of meaning in your life.
“I wish that I had let myself be happier.”
People are too busy these days to be happy.
We get easily trapped in the hustle and bustle of daily life with work, school, chores, family, and other responsibilities and obligations. In the midst of all this, many forget the simple art of stepping back and finding happiness in the moment.
You don’t need to wait for something life-changing to be happy. Many people don’t realize that happiness is in their control and you can start finding it in little things, like savoring positive experiences, counting your blessings, having things to look forward to, and prioritizing positive activities. These are habits that are available to anyone no matter what their current situation is in life. You don’t need to be rich or famous; in fact, sometimes those people are the most distracted and least happy.
If happiness is a skill, then it’s something that’s worth learning. It isn’t magic, it’s a direct result of how you think, act, and view your world.
The Time That Remains
If you are reading this right now, then you still have power over how you live the rest of your life. Every new breath is a symbol of this power.
Which of the big five regrets do you relate to the most? Living too much by other people’s expectations, focusing too much on work, not communicating your true feelings, losing touch with old friends and family, or simply not finding time for more happiness?
These are important questions worth reflecting on. Take a moment to imagine yourself on your deathbed, which regrets would hurt the most? What can you still do about it?
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“The more specifically participants wrote their to-do list, the faster they subsequently fell asleep, whereas the opposite trend was observed when participants wrote about completed activities,” the study authors write, adding, “Therefore, to facilitate falling asleep, individuals may derive benefit from writing a very specific to-do list for five minutes at bedtime rather than journaling about completed activities.”
A new study finds that a “Science of Happiness” university course, designed to teach students a variety of happiness hacks, provides the most long-term benefits when participants stick with the tools and exercises after completion.
There have been many experiments showing the short-term benefits of positive psychological interventions like gratitude, meditation, kindness, and journaling, but not many studies have looked into these effects on a longer timeline.
At the University of Bristol, there’s a popular course known as “The Science of Happiness” that aims to teach students how to use various happiness hacks to improve their mental health and well-being. This course has been running since 2019 and has been offered both online and in-person.
The program balances practical advice with important information on topics such as: the nature of happiness, the role of biology and environment, cognitive biases, brain mechanisms, problem-solving, and the importance of social connection. At the end of each week, students are instructed to try evidence-based activities or “happiness hacks,” as a way of fostering positive mental well-being.
In previous years, individuals who took the course reported significantly increased mental well-being from the first week to the final week, as shown by a 10-15% increase in their scores on the Short Warwick-Edinburgh Mental Well-Being Scale. Participants also reported reduced loneliness and anxiety. A follow-up after six weeks continued to show sustained benefits, but it was unclear how long these positive effects lasted.
In a new study published in the journal Higher Education, researchers analyzed 228 undergraduate students from various disciplines who had completed the positive psychology course either 1 or 2 years ago. Interestingly, while most students reported short-term benefits, later group analysis revealed that these benefits did not persist uniformly across all participants during the long term follow-up period.
A deeper look at the data revealed a crucial factor behind the program’s success: continued engagement. Approximately 51% of the students who actively practiced the recommended activities taught during the course maintained their increased mental well-being over the follow-up period. These students consistently applied positive psychology principles in their daily lives at least a year after they completed the class.
Here’s a chart from the study illustrating the findings:
As you can see, those who continued to follow the “happiness hacks” maintained their gains in subjective well-being during the long term follow-up.
The most commonly reported technique that students continued to use was gratitude (37.17%), including writing letters of gratitude to others and making lists of things that they were grateful for (“three good things”). Other commonly reported techniques were mindfulness/meditation (33.63%), exercise (21.24%), journaling (17.70%) and kindness (10.62%).
How to Create Sustained Positive Change
The study recommends that schools and institutions consider the long-term impact of psychoeducational courses. While initial benefits are essential, sustained effects depend on prolonged engagement and commitment.
Course designs should incorporate mechanisms to encourage continued practice:
The goal of psychology – whether it’s with a course, book, article, therapist, or coach – is always to take what you learn and integrate it into your real world living.
In the moment, learning about these tools and exercises can provide a nice temporary boost of relief, but then we quickly get bored, forget about them, stop applying them, and lose out on their benefits over time.
Much like a diet or exercise regimen, you need to create a mental health system in your life that works for you and is sustainable into the future. Quick fixes are a myth. You’ll always snap back to your old ways if you don’t choose a course of action you can follow continuously and indefinitely.
In theory, choose habits you can do for the rest of your life. That’s the mindset you need for continuous growth, happiness, and well-being. Gratitude, kindness, meditation, exercise, and journaling can become habits that are just as second-nature to you as tying your shoes or driving a car. Make self-care an everyday occurence.
Ultimately, if you want to build a happy life, you have to be in it for the long haul.
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From ‘Bah, humbug!’ to redemption: Charles Dickens’ ‘A Christmas Carol’ unfolds as more than just a festive fable, offering profound insights into self-discovery, kindness, and rewriting one’s life story.
Charles Dickens’ timeless classic, “A Christmas Carol,” isn’t just a heartwarming tale of holiday spirit; it’s a profound exploration of human psychology and the power of personal transformation.
Many of us have heard the story before through countless movie and TV adaptations, especially the infamous Scrooge, whose name has now become a common insult toward those who fight against the holiday spirit of joy, kindness, and charity.
If you’re interested, you can read the original 1843 novella A Christmas Carol for free at Project Gutenberg. There are also many free audiobooks you can find and listen to.
The story opens the day before Christmas with Ebenezer Scrooge at work, a strict businessman who is described as miserable, lonely, and greedy, without any close friends or companions. His nephew visits, wishes him a cheerily “Merry Christmas!” and invites him to spend dinner with his family, but Scrooge rudely brushes off the kind gesture and responds with his trademark phrase “Bah humbug!”
Scrooge’s cynical and negative attitude is on full display in the opening chapter. “He carried his own low temperature always about with him.” In one instance where he is asked to donate money to help the poor, the wealthy Scrooge asks, “Aren’t there prisons? Aren’t there workhouses?” and then complains about the “surplus population.”
It’s clear that Scrooge’s only concerns and core values in life are money and wealth. If it doesn’t help his profits or bottom line then he doesn’t care about it, especially the well-being of others which he claims is “none of his business.”
The archetype of Scrooge is more relevant today than ever, especially in our corporatized world where rich elites isolate themselves from the rest of society while income inequality, crime, and economic woes continue to rise for the average person. Dickens observed early signs of increased materialism, narcissism, and greed almost two hundred years ago, but these unhealthy instincts have only grown rapidly since then. Social media has particularly warped people’s perceptions of wealth, status, and fame, which has in turn blinded us to many other important values in life.
In many cases people like Scrooge live lonely and miserable lives until they die, clinging to their money as they are lowered into their graves. However the story of “A Christmas Carol” provides hope and inspiration that people can change their paths in life if they are given the necessary insight and wisdom.
As the well-known tale goes, Scrooge is haunted by 3 benevolent spirits on consecutive nights (The Ghosts of Christmas Past, Present, and Future), each teaching him an essential lesson on what really matters in life.
This breakdown of past, present, and future creates a complete picture of one’s life. It’s a powerful framework to spark self-growth in any person. Once we reevaluate where we’ve been, where we are, and where we want to go, we have a much clearer idea on what the right path forward is.
Keep in mind you don’t need to be religious to reap the benefits of this story. Its lessons are universal. While there are supernatural and spiritual elements, the wisdom is real and tangible.
Introduction: The Ghost of Marley
Before Scrooge is visited by the three spirits, he encounters the ghost of his former business partner Marley who had died seven years ago.
The ghost of Marley is shown to be in a type of purgatory, aimlessly roaming the town, entangled in many heavy chains with cash-boxes, keys, padlocks, ledgers, deeds, and heavy purses made out of steel, representing a lifetime of greed and selfishness:
“I wear the chain I forged in life,” replied the Ghost. “I made it link by link, and yard by yard; I girded it on of my own free will, and of my own free will I wore it. Is its pattern strange to you?”
“Or would you know,” pursued the Ghost, “the weight and length of the strong coil you bear yourself? It was full as heavy and as long as this, seven Christmas Eves ago. You have laboured on it, since. It is a ponderous chain!”
The ghost lets Scrooge know that his actions have far-reaching consequences too. He will suffer a similar fate if he doesn’t change his ways, but there’s still hope for redemption! He then leaves, announcing to Scrooge that he will soon be visited by three spirits that will guide him to a better path.
Marley’s ghost serves as a warning, but also a sign of hope.
The Ghosts of the Past: Forgiving Your Former Self
Scrooge’s first encounter is with the “Ghost of Christmas Past,” who serves as a poignant reminder that we must confront our history to understand our present.
The Ghost of Christmas Past transports Scrooge through various memories he had as a child and young adult, showing his psychological development over time.
The first scene brings Scrooge back to his childhood town, where he is immediately rushed with feelings of nostalgia, cheerfulness, and joy. These positive memories depict a very different Scrooge from present, revealing his once optimistic and hopeful disposition. What happened to him since?
The memories begin to grow darker. Multiple scenes show Scrooge spending Christmas alone as a young child, one time being left by himself at boarding school while his friends were celebrating the holidays with family, and another time sitting solitarily by the fire reading. Scrooge begins to shed tears and show sympathy toward his former, abandoned self.
One of the most pivotal memories is when young adult Scrooge is speaking with his past lover. She notices a fundamental change in him that has become a dealbreaker in their relationship.
“You fear the world too much,” she answered, gently…”I have seen your nobler aspirations fall off one-by-one, until the master-passion, Gain, engrosses you…”
She sees that money has become Scrooge’s God which he puts above all other values, including love. The young woman continues…
“Our contract is an old one. It was made when we were both poor and content to be so, until, in good season, we could improve our worldly fortune by our patient industry. You are changed. When it was made, you were another man.”
Here we begin to see Scrooge’s hardening into the man he is in the present.
His pursuit of wealth as his main source of comfort and satisfaction has damaged his relationship beyond repair. The lover sees no other option but for them to go their separate ways. The memory deeply pains Scrooge and he cries out for the ghost to show him no more.
In truth we are all a product of our past, including our environment and the choices we make in life. Scrooge has clearly gone through hardships and taken wrong turns that have influenced where he finds himself today; but it’s not too late.
The Ghost of Christmas Past forced Scrooge to remember events that he had long forgotten, neglected, or ignored because they were too painful to think about. While these old memories cannot be altered, you have to accept your past, be honest with yourself, and forgive yourself if you want to learn, grow, and change for the better.
One of the main lessons here is that you need to take responsibility for the past before you can take power over the future. Scrooge is suffering, but he’s learning.
Making the Most of the Present: Opportunities for Joy and Kindness
Scrooge’s next encounter is with the “Ghost of Christmas Present,” who teaches Scrooge all the opportunities for good that cross his path every single day.
The spirit is colorfully dressed with holly, mistletoe, berries, turkeys, sausages, oysters, pies, puddings, fruit, and punch surrounding him, a representation of the simple pleasures in life we can all learn to appreciate, savor, and be grateful for.
First, the Ghost of Christmas Present takes Scrooge for a walk outside in the town during Christmas Day, observing all the happiness, zest, and cheer overflowing through the streets. Everyone from all backgrounds is enjoying the festivities.
When two people bump into each other and start a small fight, the ghost sprinkles a magical substance on them which instantly ends the argument and brings both back to a more joyful demeanor.
“Once or twice when there were angry words between some dinner-carriers who had jostled each other, he shed a few drops of water on them, and their good humour was restored directly. For they said, it was a shame to quarrel upon Christmas Day. And so it was! God love it, so it was!”
On Christmas, all fights are optional.
The ghost then leads Scrooge to the home of Bob Cratchit, his current employee who he often treats poorly. Here Scrooge is introduced to Bob’s sick and disabled son Tiny Tim, who despite his illness is still excited to spend holiday time with the family. The poor family makes the most of the limited food and time they have together, including a fake “goose” dinner made out of apple sauce and mashed potatoes.
Scrooge looks on in sympathy and wishes he could do more to help them. He asks the spirit about the current state of Tiny Tim’s health:
“Spirit,” said Scrooge, with an interest he never felt before, “tell me if Tiny Tim will live.”
“I see a vacant seat,” replied the Ghost, “in the poor chimney-corner, and a crutch without an owner, carefully preserved. If these shadows remain unaltered by the Future, the child will die.”
In another scene, Scrooge is transported to the home of his sister’s family, the same party his nephew invited him to the previous day. Everyone in the household is enjoying the Christmas holiday while singing, dancing, and playing games. Several times Scrooge is brought up in conversation and everyone can only laugh and shrug at Scrooge’s relentless misery and gloom.
“A Merry Christmas and a Happy New Year to the old man, whatever he is!” said Scrooge’s nephew. “He wouldn’t take it from me, but may he have it nonetheless. Uncle Scrooge!”
Scrooge knows that these events and perceptions by others are part of his own doing.
At every turn, Scrooge denies taking advantage of daily opportunities for happiness, including rejecting a group of children singing carols, responding rudely to acquaintances (“Bah humbug!”), and refusing to give to charities or help others when it’s fully in his power.
These events are small, but they build up over time. Whenever Scrooge is given a choice between kindness vs. coldness, he chooses to be cold. After enough tiny social interactions, Scrooge has cemented his reputation around town as being the miserable miser.
Can he still change it?
The Shadows of the Future: Shaping Tomorrow Today
The final spirit Scrooge meets is the “Ghost of Christmas Yet to Come” or the “Ghost of Christmas Future.” This ghost blends in with the darkness of the night, wearing a long black robe that covers their entire face and body, except for a boney hand it uses to silently point.
The ghost begins by showing men on the streets joking and laughing about someone who has just passed away. At a pawn shop, robbers are selling stolen property they recently seized from the dead man’s estate, saying it’s for the best since the items will no longer serve any use to him. Scrooge, perplexed by the meaning of these scenes, intently watches on. Another man jokes:
“It’s likely to be a very cheap funeral, for upon my life I don’t know of anybody to go to it.”
Scene by scene, people show ambivalence toward the death. Scrooge grows frustrated and asks:
“If there is any person in the town who feels emotion caused by this man’s death, show that person to me. Spirit, I beseech you!”
Now they see a family that was in debt to the dead man, and they are feeling humble gratitude and quiet glee that they no longer have to worry themselves about such an evil creditor:
“Yes. Soften it as they would, their hearts were lighter. The children’s faces, hushed and clustered round to hear what they so little understood, were brighter; and it was a happier house for this man’s death! The only emotion that the Ghost could show him, caused by the event, was one of pleasure.”
Already having suspicions on who this man is, Scrooge begs the ghost to finally reveal where his future lies. The ghost travels to a graveyard and points at a tombstone that upon inspection reads: Ebenezer Scrooge
Scrooge’s heart sinks. Next it’s shown that Tiny Tim hasn’t recovered from his illness and has also passed away, and at such a young age. Feeling completely hopeless at this point, Scrooge desperately begs:
“Answer me one question. Are these the shadows of the things that Will be, or are they shadows of things that May be, only?”
“Men’s courses will foreshadow certain ends, to which, if persevered in, they must lead. But if the courses be departed from, the ends will change. Say it is thus with what you show me!”
As long as you’re alive and breathing, you have the power to change.
When we think about death, it puts everything about life into perspective. Our time is finite in this world and we must make the most of it without being distracted by trivialities and lesser values. If you were laying on your deathbed right now, what would your main regrets be?
When Scrooge reflects on his own death and what influence he’d leave on the world, it shakes him at his core – but also transforms him.
The Power of Redemption: Transforming Scrooge’s Tale into Our Own
After the visitations of the three ghosts, Scrooge wakes up a changed man ready to start his new life. He rises from bed excited, hopeful, and giddy that he’s still alive and still has a chance to change his current course.
Upon finding out it’s still Christmas Day, he buys a prize turkey to send to the Cratchit family and begins giving generous amounts of money to children and the poor. He continues to walk around the town square, giving everyone warm greetings and a hearty “Merry Christmas!”
When he sees Bob Cratchit the next day at work, he immediately gives him a raise in salary and promises to take care of Tiny Tim and assist the family in anyway possible. He becomes a lifelong friend to the family.
This sudden change in Scrooge’s behavior confused the townsfolk at first, including many who made fun of this rapid transformation that was so uncharacteristic of Scrooge. But these words and gossip didn’t bother him:
“Some people laughed to see the alteration in him, but he let them laugh, and little heeded them; for he was wise enough to know that nothing ever happened on this globe, for good, at which some people did not have their fill of laughter[…] His own heart laughed: and that was quite enough for him.”
At its core, “A Christmas Carol” is a story of redemption and heroism. Scrooge’s journey from miserly recluse to benevolent samaritan exemplifies the human capacity for change.
By reflecting on his past, present, and future self, Scrooge discovered the best path forward – a process that applies to all forms of self-improvement.
This story has insightful lessons that can apply to anyone’s life, no matter what situation they find themselves in. We can’t change the past chapters, but we can change how our story ends.
Never forget you have the power to rewrite your life story at any time.
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Recently I had one of those days. Although nothing catastrophic happened, there were a series of minor events that didn’t make for a good day. In turn — as a result of my mood — many of the daily road bumps felt worse than they really were. By the end of the day, I was exhausted and frustrated.
However, I didn’t want to spend what time I had left in the day feeling this crummy. It wasn’t fair to my family or me. The last thing I wanted was to be short with them or to lose sleep because I was tossing and turning. So, I took a few minutes for myself and focused on all the things that went right today. I also reflected on all the small things that made the day awesome.
And guess what? I didn’t just feel better. I felt amazing.
It may sound strange, but this is the power of gratitude. It’s one of the most effective ways to become not only a better leader but also a better person. But, if you are not convinced about this, let’s explain why great leaders should practice gratitude and how they can do so every day.
Before I discuss how gratitude can make you a better leader — I think everyone should be aware of why we know about the gratitude practice. The effects of gratitude were studied in the works of Robert Emmons, Ph.D., at the University of California, Davis. Emmons studied the impact of gratitude on physical health, psychological well-being, and on our relationships with others. Immersed in this work for over a decade, Emmons found that gratitude comes with the following benefits:
Physical
Stronger immune systems.
Not as bothered by aches and pains.
Lower blood pressure.
Exercise more and take better care of their health.
Sleep longer and feel more refreshed upon waking.
Psychological
Higher levels of positive emotions.
More alert, alive, and awake.
More joy, optimism, happiness, and pleasure.
Social
More helpful, generous, and compassionate.
More forgiving.
Feel less lonely and isolated and are more outgoing.
While those are all perks that anyone can enjoy, positive psychology is particularly useful for anyone in a leadership position. If we’re not taking care of ourselves mentally and physically, coping with the demands of being a leader will be more difficult.
Gratitude research from Emmons and Anjali Mishra discovered that expressing gratitude lowers stress. They also found that “gratitude enhances effortful goal striving.”
That’s well and good? But, what how can gratitude make you a better and more effective leader?
Nicole Lipkin writes that leaders should cultivate gratitude because it breeds employee engagement, more positive interactions, and builds resistance. What’s more, gratitude helps you acknowledge your accomplishments. Thankfulness encourages you to focus on your successes. You will not be consumed by the success or failures of your competitors, and you’ll be making the world better for those around you.
Gratitude, while allowing you to embrace your accomplishments, also keeps your ego in check. That’s because appreciation will enable you to realize that without assistance from others, you wouldn’t be as successful. Maybe it’s because you have a spouse who was your primary source of support and inspiration. A business partner provided you with the finances to launch your business. Or, thanks to their hard work and dedication, your business idea has become a reality because of your employees.
Furthermore, a study conducted by David DeSteno at Northwestern University found that being thankful or appreciative improves financial patience. And in the words of Gary Vaynerchuk, “It’s impossible not to stay motivated or get too down when you’re feeling grateful.”
If you’re ready to tap into the power of gratitude, here are nine simple ways you can practice gratitude day in and out.
1. Schedule time every day to reflect with gratitude.
I get it. You have so much on your plate that I doubt practicing gratitude is a priority or at the top of your mind. However, if you block out a specific time to practice gratitude in your calendar, it will become a priority. And, eventually, recognition of what you have to be thankful for will turn into a habit.
For example, you can up your game of awareness by scheduling time to reflect with gratitude during a break. Consider a meditation-moment by closing your eyes and thinking about any pleasant surprises you’ve experienced so far. Imagine what life would be like without your employees. Consider how good your business is doing — and the thanks should go to your customers, employees and your community.
Personally, I’ve made gratitude a part of my nightly routine. I jot down everything that I’m thankful for in a gratitude journal. It’s a great way to end the day and puts things in perspective during those more challenging days.
2. Be authentic.
Gratitude is more effective when it’s authentic. For example, if an employee just completed a project, as a grateful leader you can do more than offer a generic “thanks.” Name a specific action, saying something like, “Thanks, Jim, for getting this project to me before the due date. I appreciate that you’re so reliable.”
3. Celebrate wins both big and small.
We all love celebrating the significant milestones, and, you definitely shouldn’t stop doing that. But the massive breakthroughs don’t happen daily. However, each day, you encounter smaller victories and happy moments. With that in mind, if you catch a team member doing something awesome, grateful leaders shouldn’t hesitate to let them know you like that and appreciate their efforts. Those seemingly unimportant words of encouragement will add-up over time.
4. Compliment your team daily.
Compliments and praise should be authentic and genuine, and you may need to practice the extra effort of saying something if you sound phony. Don’t be one-of-those leaders who say, “sure appreciate you” while reading a report. Keep in mind the importance of eye contact, an actual win, a real compliment. When your efforts are genuine, it makes the other person feel like a million bucks and becomes natural to you.
Examples could be complimenting your colleagues on their sense of humor, asking questions, always arriving early, or taking the initiative. Other options could be recognizing how helpful someone on the team is to others — their positive energy, and their creativity or knowledge.
5. Don’t forget to acknowledge your unsung heroes.
Every workplace has a “rockstar.” That’s necessarily a bad thing. But, you don’t want to always shine the spotlight on them. Give acknowledgment to the back-up-singers, the backing band and roadies as well. Recognize your support columns, not just your angel-corbels at the top.
For example, I always give a shoutout and occasionally send my freelancers goodies. Sending something demonstrates to them that I appreciate their hard work, and it also makes them feel like a part of the team.
6. Take an interest in your organization.
I would say that taking an interest could be the most natural good thing you could do to show your employees your gratitude. Just take a couple of minutes to shoot the breeze with them. Some of your employees have no one but the team to depend on for support. You can include them as part of your team by giving them a shout-out.
Send an email, shoot out a quick Slack — do something. Ask your team questions so that you get to know who they are. Inquire about how they’re doing, and what they’re into and thinking about. It’s a simple way to show that you care about them as a person and that they’re a part of your organization’s community.
7. Provide learning opportunities.
Research from ClearCompany shows that 76 percent of employees want opportunities for career growth. Go ahead and provide them with personal and professional learning opportunities. Examples are online classes, in-person workshops, or the chance to attend an industry conference — maybe even meeting up with you and your group.
When employees have the opportunity to voice their opinions and share their ideas, they feel more valued. It’s also another way to express your gratitude since it lets them know that you want them involved in big decisions and successes.
You can always try out the good ole suggestion box. But, I think it’s more effective to solicit feedback from your team and leave time at the end of meetings with them, to add their input.
9. Create a positive work culture.
Finally, fostering a positive work culture will make your team more productive, happy, creative, and collaborative. Cultivating a positive culture amid the mad rush in tech also demonstrates that you value and respect your team as people and not just another cog in the business wheel.
There are numerous ways you can achieve a positive atmosphere, and thus have a positive impact on your team. You can start by greeting your employees when they arrive every morning. You could also surprise them by buying lunch, playing games on a Friday afternoon, and being respectful of their time. Don’t forget to grant your team autonomy and address any toxic behaviors ASAP.
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An attitude of gratitude.
This is not only a great rhyme but a great way to live.
You should always be grateful for the things you have. Thankful for everything – big and small – that fill your life and make it special.
With the hustle and bustle of modern-day life, too many people get it backward.
They decide they will be grateful when they get a promotion, a new job, a home, a new car, a raise, gifts, or other tangible things from people they know.
But this is backward.
If you want to gain more success and/or more happiness, then the first step is to be grateful for the many things you have. Only after you build an “attitude of gratitude” can you begin to grow (and build on) your happiness or achieve a measurable level of success (that does not feel empty).
The following collection of 155 gratitude quotes and sayings can be a powerful way to develop more thankfulness in your life.
There are many recurring themes in this post – from gratitude and mindfulness to gratitude as a key to happiness and to true gratitude being a springboard to both success and character.
Gratitude means a lot of different things to a lot of different people. But one thing is always the same in these quotes on gratitude – it is always very important.
So let’s dive in and enjoy the first batch of quotes and sayings to inspire gratitude.
Quotes About Gratitude
“Today, I choose to live with gratitude for the love that fills my heart, the peace that rests within my spirit, and the voice of hope that says all things are possible.”— Anonymous
“It’s not happiness that brings us gratitude. It’s gratitude that brings us happiness.” — Anonymous
“Gratitude is not only the greatest of virtues but the parent of all others.”— Cicero
“Gratitude opens the door to the power, the wisdom, the creativity of the universe. You open the door through gratitude.”— Deepak Chopra
“Appreciation is a wonderful thing: It makes what is excellent in others belong to us as well.”— Voltaire
“An attitude of gratitude brings great things.”— Yogi Bhajan
“Gratitude; my cup overfloweth.”— Anonymous
“I was complaining that I had no shoes till I met a man who had no feet.”— Confucius
“I was complaining that I had no shoes till I met a man who had no feet.”— Confucius
“Gratitude, like faith, is a muscle. The more you use it, the stronger it grows, and the more power you have to use it on your behalf. If you do not practice gratefulness, its benefaction will go unnoticed, and your capacity to draw on its gifts will be diminished. To be grateful is to find blessings in everything. This is the most powerful attitude to adopt, for there are blessings in everything.”— Alan Cohen
“Don’t pray when it rains if you don’t pray when the sun shines.”— Leroy Satchel Paige
“It is only with gratitude that life becomes rich.”— Dietrich Bonhoeffer
“It is not joy that makes us grateful; it is gratitude that makes us joyful.”— David Steindl-Rast
“It is not joy that makes us grateful; it is gratitude that makes us joyful.”— David Steindl-Rast
“We can choose to be grateful no matter what.”— Dieter F. Uchtdorf
“Entitlement is such a cancer because it is void of gratitude.”— Adam Smith
Short Gratitude Quotes
Someone once said, “Simplicity” is the key to brilliance.”
The following set of inspiring quotes of gratitude back up that idea. They are short, to the point, and contain no fluff when it comes to why gratitude is essential.
The quotes are short, so I won’t belabor the point and let you dig right into the next section of quotes on gratitude.
“Enough’ is a feast.”— Buddhist proverb
“If you want to find happiness, find gratitude.”— Steve Maraboli
“Act with kindness, but do not expect gratitude.”— Confucius
“Every blessing ignored becomes a curse.”— Paulo Coelho
“Find the good and praise it.”— Alex Haley
“Forget injuries, never forget kindnesses.”— Confucius
“Gratitude turns what we have into enough.”— Aesop
Gratitude turns what we have into enough.”— Aesop
“Gratitude changes everything.”— Anonymous
“Gratitude is the sign of noble souls.”— Aesop
“Happiness is itself a kind of gratitude.”— Anonymous
“Humor is mankind’s greatest blessing.”— Mark Twain
“May the gratitude in my heart kiss all the universe.”— Hafiz
“May you wake with gratitude.”— Anonymous
“Hope has a good memory, gratitude a bad one.”— Baltasar Gracian
Hope has a good memory, gratitude a bad one.”— Baltasar Gracian
“My day begins and ends with gratitude.”— Louise Hay
“The essence of all beautiful art is gratitude.”— Friedrich Nietzsche
“The more grateful I am, the more beauty I see.”— Mary Davis
“The root of joy is gratefulness.”— David Steindl-Rast
“The struggle ends when gratitude begins.”— Neale Donald Walsch
“Things must be felt with the heart.”— Helen Keller
“Through the eyes of gratitude, everything is a miracle.”— Mary Davis
“What are you grateful for today?”— Anonymous
Daily Gratitude Quotes
The next section of gratitude quotes all makes a similar point.
They are either about the importance of experiencing gratitude every single day or about examples of things you should and could be grateful for on a daily basis.
Gratitude is basically a form of mindfulness. The power of gratitude is that you slow down and experience and enjoy all the good things that are already there.
Only when you can come to an understanding of the past and have gratitude for the present can you really set yourself up to achieve in the future.
You may be wondering how you can effectively practice gratitude on a daily basis. Running around like Ebenezer Scrooge the day after he has his visions of the past, present and future thanking everyone for everything may be refreshing at first, but it will surely get old fast; both for yourself and for others.
Gratitude, you see, is only sometimes about sharing your gratitude with others. More often, it can be an internal thing. The daily practice of gratitude usually involves taking a small bit of time and thinking about all the things you are grateful for.
What matters in your life? What things are going well? In many ways, gratitude is like prayer. In fact, if you pray every day, I would say that IS a form of daily gratitude.
As an alternative to (or addition to) praying to a higher power, many people like to express their gratitude in writing. This gives the writer the chance to review and reflect on their thoughts on a later day.
“The way to develop the best that is in a person is by appreciation and encouragement.”— Charles Schwab
“Enjoy the little things, for one day you may look back and realize they were the big things.”— Robert Brault
Gratitude makes sense of your past, brings peace for today, and creates a vision for tomorrow. — Melody Beattie
“The roots of all goodness lie in the soil of appreciation for goodness.”— Dalai Lama
“There are always flowers for those who want to see them.” — Henri Matisse
“We can complain because rose bushes have thorns or rejoice because thorns have roses.”— Alphonse Karr
“Gratitude will shift you to a higher frequency, and you will attract much better things.”— Rhonda Byrne
“Gratitude will shift you to a higher frequency, and you will attract much better things.”— Rhonda Byrne
“There is always something to be grateful for.”— Anonymous
“A sense of blessedness comes from a change of heart, not from more blessings.”— Mason Cooley
“This a wonderful day. I’ve never seen this one before.”— Maya Angelou
“We often take for granted the very things that most deserve our gratitude.”— Cynthia Ozick
“We must never forget the importance of gratitude.”— Anonymous
“Three meals plus bedtime make four sure blessings a day.”— Mason Cooley
“When a person doesn’t have gratitude, something is missing in his or her humanity.”— Elie Wiesel
When a person doesn’t have gratitude, something is missing in his or her humanity.”— Elie Wiesel
“The best way to pay for a lovely moment is to enjoy it.”— Richard Bach
“When you are grateful, fear disappears, and abundance appears.”— Tony Robbins
“Stop now. Enjoy the moment. It’s now or never.”— Maxime Lagacé
“There is so much to be grateful for, just open your eyes.”— Anonymous
Express Gratitude Quotes
Saying “express your gratitude daily” is easy enough, but it still leaves many people a bit unsure how to do it.
Many people enjoy structure and clear instruction in their lives. I know I do!
That is where gratitude journal prompts come in handy. These are simply ideas of WHAT you can write about on a day-to-day basis. Some gratitude journals come with some prompts. Others are just blank notebooks for your thoughts. There are even gratitude journal templates you can print for free.
But any good collection of self-reflection questions can help you on a day-to-day basis to find things you want to write about in any gratitude journal to help you grow.
Below is a (100% free) collection of 120 gratitude journal prompts. That can help you express your gratitude in day-to-day gratitude journaling.
“Make it a habit to tell people thank you. To express your appreciation, sincerely and without the expectation of anything in return. Truly appreciate those around you, and you’ll soon find many others around you. Truly appreciate life, and you’ll find that you have more of it.”— Ralph Marston
“When we give cheerfully and accept gratefully, everyone is blessed.”— Maya Angelou
“Wear gratitude like a cloak, and it will feed every corner of your life.”— Rumi
Wear gratitude like a cloak, and it will feed every corner of your life.”— Rumi
“Nothing is more honorable than a grateful heart.”— Lucius Annaeus Seneca
“What separates privilege from entitlement is gratitude.”— Brené Brown
“Giving is an expression of gratitude for our blessings.”— Laura Arrillaga-Andreessen
“Walk as if you are kissing the earth with your feet.”— Thich Nhat Hanh
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”— John F. Kennedy
“Showing gratitude is one of the simplest yet most powerful things humans can do for each other.”— Randy Rausch
“It’s a sign of mediocrity when you demonstrate gratitude with moderation.”— Roberto Benigni
“Gratitude is the most exquisite form of courtesy.”— Jacques Maritain
Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for.”— Zig Ziglar
“Silent gratitude isn’t very much use to anyone.”— Gertrude Stein
“The highest tribute to the dead is not grief but gratitude.”— Thornton Wilder
“The smallest act of kindness is worth than the grandest intention.”— Oscar Wilde
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.”— William Arthur Ward
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.”— William Arthur Ward
“The deepest craving of human nature is the need to be appreciated.”— William James
Watch the video below and be inspired by 120 more gratitude journaling prompts to spark your imagination.
Inspirational Quotes About Gratitude
To some extent, all quotes about gratitude are inspirational.
The concept of expressing daily gratitude itself is an optimistic one. In fact, the whole concept of gratitude has a bit of yin and yang to it.
Positive and happy people practice gratitude, and people who practice gratitude are both positive and happy. Sometimes it is hard to tell which comes first.
If happiness is a major goal in your life, you should be specifically interested in these inspirational gratitude quotes since almost all people who claim to be happy also express that they follow a daily gratitude regimen.
“Gratitude is a duty which ought to be paid, but which none have a right to expect.”— Jean-Jacques Rousseau
“Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for.”— Epicurus
“Be grateful for what you have and stop complaining–it bores everybody else, does you no good, and doesn’t solve any problems.”— Zig Ziglar
“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.”— Melody Beattie
“When gratitude becomes an essential foundation in our lives, miracles start to appear everywhere.”— Emmanuel Dagher
“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”— Albert Einstein
There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”— Albert Einstein
“He is a wise man who does not grieve for the things which he has not but rejoices for those which he has.”— Epictetus
“Gratitude is a powerful process for shifting your energy and bringing more of what you want into your life. Be grateful for what you already have, and you will attract more good things.”— Rhonda Byrne
“The greatest blessings of mankind are within us and within our reach. A wise man is content with his lot, whatever it may be, without wishing for what he has not.”— Seneca
“Gratitude is the sweetest thing in a seeker’s life – in all human life. If there is gratitude in your heart, then there will be tremendous sweetness in your eyes.”— Sri Chinmoy
“True happiness is to enjoy the present, without anxious dependence upon the future, not to amuse ourselves with either hopes or fears but to rest satisfied with what we have, which is sufficient, for he that is so wants nothing.”— Seneca
“When we focus on our gratitude, the tide of disappointment goes out, and the tide of love rushes in.”— Kristin Armstrong
“Happiness cannot be traveled to, owned, earned, worn, or consumed. Happiness is the spiritual experience of living every minute, with love, grace, and gratitude.”— Denis Waitley
“Gratitude is one of the most medicinal emotions we can feel. It elevates our moods and fills us with joy.”— Sara Avant Stover
“Gratitude doesn’t change the scenery. It merely washes clean the glass you look through so you can clearly see the colors.”— Richelle E. Goodrich
“No one who achieves success does so without acknowledging the help of others. The wise and confident acknowledge this help with gratitude.”— Alfred North Whitehead
“Gratitude unlocks all that’s blocking us from really feeling truthful, really feeling authentic and vulnerable and happy.”— Gabrielle Bernstein
Quotes on Being Thankful
What is the difference between thankfulness and gratitude? It is a fine line. Many people use these two terms interchangeably, but they are not the same thing.
Thankfulness is:
Often a response to a specific act
Often an automatic response to a specific kind gesture
Often a fleeting feeling. You will not remember the guy who opened a door for you a year from now
Easy to share. It is not hard to say “thank you” to someone who goes out of their way to help you
Sometimes it means little because society has conditioned us to be polite, people often say thank you without even really feeling thankful
Can also come with a feeling of true gratitude
Gratitude is:
A feeling of thankfulness, and a pleasant feeling from within, with or without a specifically associated act. For example, you can have gratitude for a beautiful day or gratitude for the sweet smell from a flower
Gratitude can come from things that happen now or things that happened in the past
You can feel gratitude for things or places that help to put you in a position to achieve
You can even feel gratitude for bad actions. Your boss acting like a jerk caused you to quit, but you are grateful for his actions because that move led you to the perfect job you love
Most often, however, gratitude comes for those who have helped and guided you throughout your life
Gratitude is a deep feeling that comes from your heart. It is often for a cumulation of good acts. Not a single event
Feeling of gratitude last for a long time. When you are thankful for someone holding a door open for you, the feeling is gone quickly. But if you are truly grateful for someone going far out of their way to help you, you may feel that gratitude for years
Gratitude is a sense of being and a way of life for some people Thankfulness can be a first step, and with time grow to gratitude
When you express gratitude, sometimes it can be without words. Gratitude is from your heart and guides your actions
The Science Behind Gratitude
The benefits you can find when you practice gratitude in your everyday lives are almost endless. When you practice gratitude, you are giving yourself the time you need to reflect on some of the more positive emotions in your life.
In doing so, you will feel much more alive. You will sleep better, be able to better express your feelings and emotions, and you will be able to show more kindness to yourself and others.
The relationships we foster are just one of the determining factors when it comes to gauging our happiness. So, as we continue to build gratitude, we need to be more aware and have a greater sense of others around us as well. We can even include others in these gratitude expressions too!
Get Real and Mix It Up
When you can get excited about all the benefits you can experience from practicing gratitude, it gives you that push you need in the right direction to start making positive changes in your life.
While developing new habits, practicing mindfulness, and being grateful, we need to keep our momentum going so we can reach further and achieve each of our goals.
Plan for whatever might get in your way and never limit yourself.
Now that we understand the difference between thankfulness and gratitude, we can move on to these final quotes on thankfulness.
Before we jump into these quotes, however, you might want to learn a few things about thankfulness and how it can help you achieve greater things.
This post (linked below) shows you how to use a few simple “Thank You” cards to get ahead in business. It explains how a little bit of thoughtfulness can reap some great rewards. Check it out: How Thank You Cards Can Strengthen Business Relationships
“I would maintain that thanks are the highest form of thought and that gratitude is happiness doubled by wonder.”— Gilbert K. Chesterton
“No duty is more urgent than that of returning thanks.”— James Allen
“Thank you’ is the best prayer that anyone could say. I say that one a lot. Thank you expresses extreme gratitude, humility, understanding.”— Alice Walker
“If a fellow isn’t thankful for what he’s got, he isn’t likely to be thankful for what he’s going to get.”— Frank A. Clark
“Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful.”— Buddha
“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”— Oprah Winfrey
“Nothing new can come into your life unless you are grateful for what you already have.”— Michael Bernhard
“If you have lived, take thankfully the past.”— John Dryden
“If you are really thankful, what do you do? You share.”— W. Clement Stone
“Be grateful for what you have and work hard for what you don’t have.”— Anonymous
“So much has been given to me; I have no time to ponder over that which has been denied.”— Helen Keller
Gratitude can transform common days into thanksgiving, turn routine jobs into joy, and change ordinary opportunities into blessings.”— William Arthur Ward
“If the only prayer you said in your whole life was “thank you,” that would suffice.”— Meister Eckhart
“Learn to be thankful for what you already have, while you pursue all that you want.”— Jim Rohn
“We must find time to stop and thank the people who make a difference in our lives.”— John F. Kennedy
“Thankfulness is the beginning of gratitude. Gratitude is the completion of thankfulness. Thankfulness may consist merely of words. Gratitude is shown in acts.”— Henri Frederic Amiel
Love and Gratitude Quotes
The quotes found in this section remind us that love and gratitude are connected.
When we cultivate a habit of gratitude, the way we look at the world changes. It is as if we have new eyes to see the goodness in everything and everyone.
This sense of appreciation for every experience is what leads us to the path of true and lasting love.
Enjoy these quotes and be ready to welcome love into your life.
“The discipline of gratitude is the explicit effort to acknowledge that all I am and have is given to me as a gift of love, a gift to be celebrated with joy.” – Henri Nouwen
“I have a lot to be thankful for. I am healthy, happy and I am loved.” – Reba McEntire
“For each new morning with its light, For rest and shelter of the night, For health and food, for love and friends, For everything Thy goodness sends.” – Ralph Waldo Emerson
“To be grateful is to recognize the love of God in everything.” – Thomas Merton
To be grateful is to recognize the love of God in everything.” – Thomas Merton
“We can only be said to be alive in those moments when our hearts are conscious of our treasures.” – Masaru Emoto
“Love and gratitude can part seas… It can move mountains and it can create miracles. The power of love and gratitude will dissolve all negativity in our lives no matter what the form has taken.” – Rhonda Byrne
“For me, prayer is an upward leap of the heart, an untroubled glance towards heaven, a cry of gratitude and love which I utter from the depths of sorrow as well as from the heights of joy.” – Therese of Lisieux
“Gratitude helps you to grow and expand; gratitude brings joy and laughter into your life and into the lives of all those around you.” – Eileen Caddy
“I think that real friendship always makes us feel such sweet gratitude, because the world almost always seems like a very hard desert, and the flowers that grow there seem to grow against such high odds.” – Stephen King
“Wake at dawn with a winged heart and give thanks for another day of loving.” – Khalil Gibran
“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher
Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher
“Fill your hearts with love and gratitude. Life gives us what we need and not necessarily what we want. It follows its own wisdom, which is often incomprehensible to our gross minds. We should learn to accept situations in life. This attitude of acceptance is the secret to happiness.” – Mata Amritanandamayi
“What well-bred woman would refuse her heart to a man who had just saved her life? Not one; and gratitude is a short cut which speedily leads to love.” – Théophile Gautier
“Gratitude and love are always multiplied when you give freely. It is an infinite source of contentment and prosperous energy.” – Jim Fargiano
“Gratitude is when memory is stored in the heart and not in the mind.” – Lionel Hampton
Quotes to Remind You to Be Grateful Always
In the busy-ness of everyday life, we often forget that we have a lot of things to be thankful for.
For example, there are experiences we go through that deepen our appreciation for the life we’re given. Moreover, we meet people who are a blessing to us, whether through their actions, words, or influence.
We hope that the following quotes serve as a reminder for you to constantly keep a grateful heart.
“The thankful heart will find, in every hour, some heavenly blessings.” – Henry Ward Beecher
“When eating fruit, remember the one who planted the tree.” – Vietnamese Proverb
“We can only be said to be alive in those moments when our hearts are conscious of our treasures.” – Thornton Wilder
“I don’t have to chase extraordinary moments to find happiness – it’s right in front of me if I’m paying attention and practicing gratitude.” – Brené Brown
I don’t have to chase extraordinary moments to find happiness – it’s right in front of me if I’m paying attention and practicing gratitude.” – Brené Brown
“The world has enough beautiful mountains and meadows, spectacular skies and serene lakes. It has enough lush forests, flowered fields, and sandy beaches. It has plenty of stars and the promise of a new sunrise and sunset every day. What the world needs more of is people to appreciate and enjoy it.” – Michael Josephson
“Those with a grateful mindset tend to see the message in the mess. And even though life may knock them down, the grateful find reasons, if even small ones, to get up.” – Steve Maraboli
“Being thankful is not always experienced as a natural state of existence, we must work at it, akin to a type of strength training for the heart.” – Larissa Gomez
“It’s a funny thing about life, once you begin to take note of the things you are grateful for, you begin to lose sight of the things that you lack.” – Germany Kent
“When you look at life through the eyes of gratitude, the world becomes a magical and amazing place.” – Jennifer Gayle
“Every once in a while God allows you to stub your toe as a kind reminder to be grateful for the miraculous body attached to it.” – Richelle E. Goodrich
“It is necessary, then, to cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.” – Wallace D. Wattles
“Gratitude is an antidote to negative emotions, a neutralizer of envy, hostility, worry, and irritation. It is savoring; it is not taking things for granted; it is present-oriented.” – Sonja Lyubomirsky
“It’s up to us to choose contentment and thankfulness now—and to stop imagining that we have to have everything perfect before we’ll be happy.” – Joanna Gaines
“When you express gratitude for the blessings that come into your life, it not only encourages the universe to send you more, it also sees to it that those blessings remain.” – Stephen Richards
When you express gratitude for the blessings that come into your life, it not only encourages the universe to send you more, it also sees to it that those blessings remain.” – Stephen Richards
“Train yourself never to put off the word or action for the expression of gratitude.” – Albert Schweitzer
“Each day brings new opportunities, allowing you to constantly live with love—be there for others—bring a little light into someone’s day. Be grateful and live each day to the fullest.” – Roy Bennett
Attitude of Gratitude Quotes
We started this quotes post by mentioning the importance of having an “Attitude of Gratitude.” It seems a fitting place to end this post too.
The final quotes here are about having that all-important attitude of gratitude in life, your actions, and your character. An attitude of gratitude is one that is proactive and seeks the feeling of gratitude for all the small things in life, all the time.
Below is our final set of gratitude quotes.
“Our favorite attitude should be gratitude.”— Zig Ziglar
“A moment of gratitude makes a difference in your attitude.”— Bruce Wilkinson
“Reflect upon your present blessings, of which every man has plenty; not on your past misfortunes, of which all men have some.”— Charles Dickens
“None is more impoverished than the one who has no gratitude. Gratitude is a currency that we can mint for ourselves and spend without fear of bankruptcy.”— Fred De Witt Van Amburgh
“In ordinary life, we hardly realize that we receive a great deal more than we give and that it is only with gratitude that life becomes rich.”— Dietrich Bonhoeffer
In ordinary life, we hardly realize that we receive a great deal more than we give and that it is only with gratitude that life becomes rich.”— Dietrich Bonhoeffer
“Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.”— Marcel Proust
“At times, our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.”— Albert Schweitzer
“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.”— Brian Tracy
“Be grateful for what you already have while you pursue your goals. If you aren’t grateful for what you already have, what makes you think you would be happy with more.”— Roy T. Bennett
“Hardship is a blessing when it spurs effort and development; ease is a curse when it increases complacency and self-indulgence.”— Muso Kokushi
“The real gift of gratitude is that the more grateful you are, the more present you become.”— Robert Holden
“Be present in all things and thankful for all things.”— Maya Angelou
“O Lord that lends me life, lend me a heart replete with thankfulness.”— William Shakespeare
“Those blessings are sweetest that are won with prayer and worn with thanks.”— Thomas Goodwin
“When you arise in the morning, give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself.”— Tecumseh
“The thankful receiver bears a plentiful harvest.”— William Blake
“Appreciation can make a day, even change a life. Your willingness to put it into words is all that is necessary.”— Margaret Cousins
“Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving.”— W.T. Purkiser
“Gratitude is a duty which ought to be paid but which none have a right to expect.”— Jean-Jacques Rousseau
“Give thanks for unknown blessings already on their way.”—Native American Saying
“Gratitude is not only the greatest of virtues, but the parent of all others.”—Cicero
“For health and food, for love and friends, For everything Thy goodness sends, Father in heaven, we thank Thee.”—Ralph Waldo Emerson
Final Thoughts on Gratitude Quotes
Well, that is it for gratitude quotes.
I hope you enjoyed this list. Maybe you found a few good links and hopefully got forged some ideas of your own to perhaps start a daily gratitude habit.
If you enjoyed this collection of quotes. I would like to recommend you to a few more you may enjoy. All done in the same style, with similar picture quotes spaced throughout.
Well, that’s it. I hope you enjoyed these quotes on gratitude, and maybe learned something about daily gratitude and how it can help you become happier, more content, and more successful.
If you have your own favorite gratitude quote or want to share an experience of gratitude, I would love it if you shared in the comments below.
As always, if you enjoyed these gratitude picture quotes, please share them on your favorite social media platform.
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Do you often feel surrounded by negativity?
Every day we are bombarded by bad news, political discord, and catastrophic world events.
But if you turned off the television, shut down your phone, and closed the lid on your computer, life wouldn’t seem so bad, would it?
You have most of what you need and a lot of what you want in life. There are good things happening all around you. People love you. There’s food on the table. You have a bed to sleep in and a roof over your head.
The antidote to our unhappiness isn’t the newest thing, the latest diet fad, or the next achievement.
The antidote is gratitude.
What is Gratitude?
The antidote to our unhappiness isn’t the newest thing, the latest diet fad, or the next achievement. The antidote is gratitude.
Gratitude is expressing appreciation for what you have right now. You have gratitude for the people in your life. And gratitude for all good things that are available to you at this moment.
Being grateful isn’t an idea you stick on a Post-It note for a quick shot of feel-good. There’s a reason (many reasons) why you are hearing it touted so much.
Gratitude can transform you. It can pull you from the vortex of negativity that is sucking the life out of you and give you a renewed sense of purpose and joy.
What are the Benefits of Keeping a Gratitude Journal?
Gratitude has the potential to enrich your life in more ways than you might imagine with the remarkable benefits it brings. And keeping a gratitude journal is a great way to maintain a healthy gratitude practice.
Here are the top five benefits of gratitude journaling:
1. Improves mental health
Multiple studies in the field of positive psychology have shown that gratitude journaling helps people to get rid of negative emotions.
Greed, envy, regret, and frustration are often expelled when people take the time to express their gratitude.
2. Increases happiness
Further studies have shown that daily gratitude journaling has the single largest impact on increasing happiness and improving self-esteem.
What is gratitude journaling? Read on to find out more (and check out the 155 Gratitude prompts below.)
3. Helps you sleep better
With a lower amount of negative emotions and great happiness and feelings of self-worth, many of the things that keep us up at night tossing and turning are gone, helping to improve sleep quality and quantity.
4. Improves relationships
Journaling about your gratitude makes you more aware of what others do for you. This often leads to improved expression of gratitude to others.
When you express gratitude, people like you more because you make them feel good about themselves, regardless of whether you are grateful for someone holding opening the door or giving you a life-changing opportunity.
5. Gratitude increases resilience
When you are grateful for the good things that have happened in your life, you also become more immune to negative reactions when the bad comes around.
Gratitude gives your perspective and helps you realize that no matter how bad things are, “this too shall pass“.
Now, are you ready to take a journey into the world of gratitude journaling, but you’re not sure where to start? Here are 155 gratitude journal prompts to help guide you to uncovering the beauty in each day, no matter how ordinary it may seem.
155 Gratitude Journal Prompts
Describe your happiest childhood memory?
What is a popular song that you enjoy (and why do you like it)?
What is one of your favorite songs from your childhood?
Who is the one friend you can always rely on?
What is the biggest accomplishment in your personal life?
What is the biggest accomplishment in your professional life?
What is your favorite memory of your father (or stepfather)?
What is your favorite memory of your mother (or stepmother?
Describe your favorite pet (or former pet)?
List 10 hobbies and activities that bring you joy?
What is a mistake that I’ve made, which ultimately led to a positive experience?
Describe a family tradition that you are most grateful for.
Who is a teacher or mentor that has made an impact on your life and how did they help you?
What do you like the most about your town or city?
Describe your favorite location in your house and why you like it.
What is one something you’ve learned this week that you’re thankful for?
Who made you smile in the past 24 hours and why?
What is a recent purchase that has added value to your life?
What is the biggest lesson you learned in childhood?
List 10 ways you can share your gratitude with other people in the next 24 hours.
Describe your favorite smell.
Describe your favorite sound.
Describe your favorite sight.
Describe your favorite taste.
Describe your favorite sensation.
How can you pamper yourself in the next 24 hours?
Name and write about someone you’ve never met, but who has helped your life in some way.
How is your life more positive today than it was a year ago?
What do other people like about you?
List 10 skills you have that most people don’t possess.
Describe the last time someone helped you solve a problem at work.
What is your favorite part of your daily routine?
What is a great book you’ve recently read?
What is your favorite holiday and why do you love it?
What is your favorite T.V. show and why do you love it?
What is your favorite movie and why do you love it?
What is your favorite way to enjoy nature? (i.e. walking in the woods, sitting on the beach, or hiking in the mountains, etc.)
Write about a recent obstacle you faced and how you overcame it.
Describe a favorite pet and what you love(d) about it.
List 10 things you are looking forward to in the next year.
What do you love most about your country?
What is your favorite food you love to indulge in?
Write about someone who makes your life better.
If you’re single, what is your favorite part about being single? Or if you’re married, what is your favorite part about being married?
What is today’s weather and what is one positive thing you can say about it?
Describe a weird family tradition that you love?
When was the last time you had a genuine belly laugh and why was it so funny?
What body part or organ are you most grateful for today? (e.g., your eyes because you got to see a new movie)
What is a major lesson that you learned from your job?
List 10 items that you take for granted, which might not be available to people in other parts of the world (i.e. Clean water, electricity, etc.)
Write about a recent time when a stranger did something nice for you.
What is the hardest thing you’ve had to do, which led to a major personal accomplishment?
What is one aspect of your health that you’re more grateful for?
Who can you count on whenever you need someone to talk to and why?
Describe the last time you procrastinated on a task that wasn’t as difficult as you thought it would be.
What is your favorite habit and why it is an important part of your daily routine?
Describe a “perfect day” that you recently had.
What is a favorite country that you’ve visited?
Describe a funny YouTube video that you recently watched.
List 10 qualities do you like about yourself.
What is one thing you look forward to enjoying each day after work?
What was something you did for the first time recently?
What is one lesson you learn from rude people?
When was the last time you had a great nap where you awoke feeling fully refreshed?
Shower or bath? Which do you prefer and why?
Write about a time where you felt courageous.
What are a few ways you can appreciate your health whenever you’re sick?
What is a favorite drink that you like to enjoy each day?
Who has forgiven you for a mistake you’ve made in the past?
List 10 things you have now that you didn’t have 5 years ago.
What aspects of your job do you enjoy the most?
What is something positive you can learn from one of your negative qualities? (i.e. Being anxious means you’re really good at planning things out.)
What are a few aspects of modern technology that you love?
What is a great recipe you’ve prepared that others rave about?
Describe a recent time when you truly felt at peace.
What is your favorite quote or a bit of wisdom that you like to frequently share with others?
What is your favorite sports team? Describe a cherished memory you have when cheering for this team.
Are you a morning person or a night owl? What do you love most about this part of the day?
What is the last thank you note you’ve received and why?
List 10 of your favorite possessions.
What is a small win that you accomplished in the past 24 hours?
Describe one thing that you like about your daily commute to work?
What is a personal viewpoint that positively defines you as a person?
Describe an experience that was painful, but made you a stronger person.
What is your favorite season and what do you like about it?
What makes you beautiful?
What are you most looking forward to this week?
Describe a small, everyday thing that you enjoy with a special person in your life.
What is an app or piece of technology that you use every day which adds value to your life?
List 10 things you like about your job or workplace.
Describe a favorite outfit and why you feel great when wearing it.
What activity do you enjoy most when alone?
What activity do you enjoy when with others?
Describe your oldest friend. What do you like most about this person?
How have you recently cared for your physical wellbeing?
How have you recently cared for your mental wellbeing?
When you were a child, what did you want to be when you grew up?
What is your favorite charity and why do you support it?
Write about a challenging person in your life (i.e., someone you frequently disagree with) and the qualities you like about this person.
What hobbies (or activities) would you miss if you could no longer do them?
What is something you love(d) about your father (or stepfather)?
What is something you love(d) about your mother (or stepmother)?
Where was your last vacation? Describe what you did there.
What is something that comes easily to you, but is challenging for others?
What is something that you’ve recently fixed?
Describe something positive in your life that you didn’t have five years ago.
What makes you happy when you’re feeling down.
List 10 major life accomplishments that you’re proud to have achieved.
What artist, musician or author are you most grateful for?
What do you love most about the current season?
What gift did you enjoy receiving in the past year?
What freedoms are you most grateful for?
Look around the room and list all the items that you’re grateful for.
What fear are you currently facing? How can you use this fear to your advantage?
What is your top goal? Why is this goal important to you?
What is your favorite emotion to feel?
What makes you happy to be alive?
List 10 things that you hope will happen in the next year.
What was your favorite game to play as a child?
What quality of yours do you see in your child (children) that you are most proud of?
Describe your wish for your child’s perfect friendship.
Think about having grandchildren someday. How many do you want to have?
Think about where you’d like to live in 10 years?
What is your guilty pleasure snack?
What is your favorite alcoholic beverage to have on special occasions or vacation?
What is your favorite “me time” activity?
What is your favorite flower?
What bucket list time will you try next?
Which bucket list item will you try in the next few years?
What is your greatest wish for your children when he or she becomes an adult?
If you could change careers, would you? Why?
What would you be doing with your life if you could pick any career, without taking a cut in salary?
Which of your physical features is your favorite?
What do you love most about your partner?
What quality does your spouse love most about you?
Think about taking a foreign language class and visiting a place where you could speak it fluently. Which language would you take and where would you go?
What is your dream car?
What is your favorite sound?
What tradition do you want to start with your own family?
Name one random act of kindness you witnessed lately, either towards yourself or someone else.
Think of something you could say to a stranger (a store clerk, angry customer, etc…) who is having a bad day to cheer them up.
What is the funniest joke you were told recently?
Think about your first kiss. What do you remember?
Think about your first true love. How did they change your life?
Think about your idea of the perfect afterlife.
What was your first real job? Do you ever wonder what would have happened if you stayed there?
What was the best job you had as a teen or young adult?
Picture your dream apartment in Europe. What would it look like? Where would it be? What sounds do you hear and sights can you see?
What is the best date you’ve ever been on? Where did you go and what did you do?
Pick a person you can’t stand and list 3 things you could learn from them.
What is your favorite color? How does it make you feel?
What is your favorite animal to observe in nature?
Embracing gratitude can have a transformative effect on your life. If you commit to responding to all of these 155 gratitude journal prompts you can start on the path to:
Increase your happiness.
Improve your mental health.
Allow you to savor every positive experience.
Help you cope with major life challenges.
Create a sense of resilience in how you approach challenging experiences.
Boost your self-esteem.
Foster empathy for others.
Provide a better night’s sleep.
Strengthen both your personal and romantic relationships.
After gratitude journaling, you’ve probably experienced many of the benefits that I just listed. Not only is it a great habit that improves your life, but it can also have a positive spillover effect on the people around you.
Hopefully, you have found some gratitude prompts that will help your daily journaling efforts. Do you have any gratitude journal prompts to add to this list? If so, please share them in the comment section below.
Also, if you liked this post, you can express your own gratitude by sharing this post on your favorite social media platform.
