How to Make a Gratitude List

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Your guide to creating a gratitude journal (plus examples of what to write)
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If you want to feel more optimistic and lead a more mindful lifestyle, making a gratitude list could be a great exercise for you. Gratitude lists are simple to create, but they can be quite transformative if you make them a habit! You don't need any special tools to get started and it only takes a few minutes to jot down a few things you're grateful for, so give it a try. After a few weeks, you may start noticing the positive changes in your life.

Things You Should Know

  • To write your own gratitude list, grab a piece of paper, brainstorm things you're thankful for in your life, and spend 15 minutes jotting them down.
  • Try to be as specific, personal, and genuine as possible as you write. Aim for at least 5 items on your list, but feel free to include more!
  • Practicing gratitude weekly can reduce symptoms of depression and anxiety, relieve stress, and even support your physical health. [1]
Section 1 of 3:

How to Write a Gratitude List

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    1
    Write down at least 5 things every time you make a list. A list of 5 gratitudes per session is a pretty doable goal. If you’re having a tough time, start with 3 things instead. You can number your list, create bullet points, or simply write down 5 sentences or statements. There’s no wrong way to do this! [2]
    • If you’re thinking about making this a regular practice, get a dedicated notebook or notepad to keep your lists together. [3]
    • If you prefer typing on your computer or iPad, create a document there.
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    Being specific forces you to examine the world around you closely and gives you the chance to be grateful for a wide variety of things. As you’re thinking of things for your list, try to zero in on specifics. [4]
    • For example, “I’m grateful that my friend brought me soup earlier when I was feeling under the weather,” is better than “I’m grateful for my friend.”
    • Instead of "I'm grateful for nice weather," go with "I’m grateful for the way the wind sounds when it blows leaves across my lawn," or "I’m grateful for the warm sun on my shoulders when I’m walking outside."
    • "I'm grateful for my cat's soft fur and deep purr whenever I pet her," is better than "I'm grateful for my kitty."
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    Focusing on the smaller details can make your lists feel even more impactful. Don’t be afraid to elaborate with as many details as you’d like. There’s no word limit for your gratitude, and you might find that the little details bring you the most joy. [5] For example, you might write things like:
    • “I'm grateful for the cool, sweet iced tea that I enjoyed with my friends today.”
    • ”I’m grateful for the salty smell of the sea that wafts through my open window every morning.”
    • ”I’m grateful for the juicy, home-grown tomatoes that I sliced up for my turkey sandwich today.”
    • "I’m grateful for the scent of the pine trees and damp earth when I walk in the park.”
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    There’s nothing wrong with being grateful for things that you own and you can certainly write them down sometimes. Keep in mind, though, that gratitude lists tend to have more impact if you focus on your experiences and the people in your life. [6]
    • For example, "I'm grateful for my experience at the butterfly gardens today," is better than "I'm grateful for my television."
    • Something like "I’m grateful for the scent of freshly-turned earth in my garden," is better than "I'm grateful for my garden."
    • "I'm grateful that I can afford to pay for my friend's lunch when we go out together," is better than "I'm grateful to have money in the bank."
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    Your gratitude lists are for your eyes only, so don’t get hung up on creating perfectly written sentences. Grammar and spelling don't matter, either! Write in a natural way without stopping to think of the perfect word. Just focus on what you’re grateful for and let the words flow. [7]
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    If you like to start your day with positivity, write your list first thing in the morning. If you prefer to end your night on a thankful note, try doing it right before bed. Studies show that writing a gratitude list 3 times per week has more impact than doing daily lists, so aim for that to start. [8]
    • If making daily lists feels right to you, go for it! Evidence suggests that some people definitely benefit from doing this exercise every day. [9]
    Oprah Winfrey, Entertainment Mogul

    Practice gratitude frequently. "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."

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Section 2 of 3:

Examples of Things to Write on Your Gratitude List

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    Sometimes it’s hard to think of things on the spot, even if you have a ton to be grateful for in your life. Here’s a list of examples to write in your gratitude journal if you’re looking for a little inspiration:
    • Family and friends who love and support you
    • A partner or significant other to go through life with
    • Pets that you love with all your heart
    • A home that provides you shelter, safety, and comfort
    • A job that brings you financial security or a steady paycheck
    • Physical health (your own or loved ones’)
    • Your senses (sight, hearing, touch, smell), which allow you to experience the world
    • Your ability to taste and prepare delicious food
    • Any unique talents you may have been blessed with, such as the ability to play music, sing, dance, write, play a sport, or achieve academic success
    • The ability to learn new things and have new experiences
    • Your special, one-of-a-kind personality
    • Your favorite music, film, or pieces of visual art, which capture your attention and inspire you
    • The ability to spend time in nature and enjoy its beauty
    • Beautiful sunrises, sunsets, and starry night skies
    • Your favorite season of the year, whichever one it may be
    • The feeling of sleeping in on a Sunday morning
    • The ability to laugh and share humor with others
    • Fun experiences, like going out with friends on the weekends, traveling to new places on vacation, or trying new hobbies
    • Little, everyday joys and comforts, like your cup of coffee in the morning, or your favorite pair of fuzzy slippers at night
    • The internet, which allows you access to information and connects you to others who may live far from you
    • Treasured items or mementos, like your well-worn copy of your favorite childhood book, or your grandmother’s necklace that was passed down to you
Section 3 of 3:

More Ways Practice Gratitude

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    There’s no rule that says your gratitude has to be in list format! If you want to write longer entries and go more in-depth, try starting a gratitude journal . If you do this, consider limiting your journaling sessions to 1-3 times a week, as research shows that overdoing it can make the process less beneficial. [10]
    • You don’t need to buy a fancy gratitude journal for this, but you certainly can if you'd like.
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    Explore the gratitude journaling apps available in your smartphone’s app store, and choose one that you like. Apps provide unique benefits like:
    • Being able to make your lists anywhere and anytime. For example, you could make your list on the subway each morning.
    • Apps send you notification reminders. This is great if you tend to be forgetful or need extra help picking up the list-making habit. [11]
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    Using sticky notes is a great option if you’re a bit too busy for full-length journaling sessions, or if you want positive reminders to get you through a tough day. Write 1 thing that you’re grateful for on each sticky note, and hang the notes in places around your home or workspace where you’re sure to see them. [12]
    • For example, stick them on your bathroom mirror, inside your locker, or on to your cell phone case.
    • Try putting a sticky note on your bedroom door, so you'll see it every time you leave your room. [13]
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    Try to get some of your friends to start making gratitude lists too, so you can all get together and share a few entries with each other. For example, you might meet at a coffee shop weekly and have everyone share their favorite entry on their gratitude list that week. [14] This is a great way to get the good vibes flowing while also growing closer to each other!
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    You might enjoy finding and writing down inspirational quotes every day as an additional gratitude exercise. These quotes might even open your eyes up to new things to be grateful for that you might not have thought of on your own! [16] Here are a few examples:
    • “I awoke this morning with devout thanksgiving for my friends, the old and the new.” —Ralph Waldo Emerson
    • “The power of finding beauty in the humblest things makes home happy and life lovely.”—Louisa May Alcott
    • “Let gratitude be the pillow upon which you kneel to say your nightly prayer.”—Maya Angelou [17]
    • “Acknowledging the good that you already have in your life is the foundation for all abundance.”—Eckhart Tolle
    • “A grateful mind is a great mind which eventually attracts to itself great things.”—Plato
    • “What separates privilege from entitlement is gratitude.” —Brené Brown [18]
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Expert Q&A

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  • Question
    How do I practice gratitude?
    Sandra Possing
    Life Coach
    Sandra Possing is a life coach, speaker, and entrepreneur based in the San Francisco Bay Area. Sandra specializes in one-on-one coaching with a focus on mindset and leadership transformation. Sandra received her coaching training from The Coaches Training Institute and has seven years of life coaching experience. She holds a BA in Anthropology from the University of California, Los Angeles.
    Sandra Possing
    Life Coach
    Expert Answer
    There are many ways to practice gratitude each day! You can write in a gratitude journal or text a friend something you're thankful for. You can also say "thank you" silently to yourself first thing in the morning. While you don't need to have something you're grateful for, repeating this mantra will put you in a positive mindset.
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      • Some days will be harder than others to feel gratitude and that's okay! Just stick with it and keep looking for things to be grateful about.
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      References

      1. ↑ https://www.uclahealth.org/news/health-benefits-gratitude
      2. ↑ https://www.edutopia.org/blog/gratitude-powerful-tool-for-classroom-owen-griffith
      3. ↑ https://www.edutopia.org/blog/gratitude-powerful-tool-for-classroom-owen-griffith
      4. ↑ https://www.mindful.org/a-simple-weekly-mindfulness-practice-keep-a-gratitude-journal/
      5. ↑ https://www.mindful.org/a-simple-weekly-mindfulness-practice-keep-a-gratitude-journal/
      6. ↑ https://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal
      7. ↑ https://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal
      8. ↑ https://www.mindful.org/a-simple-weekly-mindfulness-practice-keep-a-gratitude-journal/
      9. ↑ https://www.edutopia.org/blog/gratitude-powerful-tool-for-classroom-owen-griffith
      1. ↑ https://greatergood.berkeley.edu/article/item/gratitude_activities_for_the_classroom
      2. ↑ https://www.businessinsider.com/happiness-gratitude-journal-depression-2019-4
      3. ↑ https://greatergood.berkeley.edu/article/item/gratitude_activities_for_the_classroom
      4. ↑ https://www.edutopia.org/blog/gratitude-powerful-tool-for-classroom-owen-griffith
      5. ↑ https://www.edutopia.org/blog/gratitude-powerful-tool-for-classroom-owen-griffith
      6. ↑ Sandra Possing. Life Coach. Expert Interview. 15 July 2020.
      7. ↑ https://greatergood.berkeley.edu/article/item/gratitude_activities_for_the_classroom
      8. ↑ https://www.today.com/life/quotes/gratitude-quotes-rcna40290
      9. ↑ https://www.xavier.edu/jesuitresource/online-resources/quote-archive1/gratitude

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