Creating a gratitude habit: Questions to inspire you

Gratitude involves the ability to notice, appreciate, and savour. When we intentionally apply attention to being grateful or expressing a gratitude, we can increase enjoyment of experiences and in turn there is an increase in strengths such as kindness, appreciation, perspective, and optimism that enhance our wellbeing. We also know that by expressing a gratitude we become aware and can develop our mindfulness muscle that supports us being able to respond to positive events with gratitude with a sense of being present non-judgementally.

From a positive psychology perspective, gratitude is connected to the psychological state of appreciation. It is felt. And it can be expressed to others. Some ways you may explore gratitude may include:

Creation of a gratitude jar where you place on a note a gratitude each day. You can curate a collection over time that you can then dip back into to reflect and appreciate at another time.
Share 3 good things in life. You could journal this or share via social media or express to someone close to you.

Find an accountability buddy and trade 3 gratitude’s for the week via email on a Friday. No need to respond, this is about expressing and appreciating.
At dinner each night share something you are grateful for with your partner, family or housemates.
Keep a gratitude journal
Create a “I am grateful” appreciation mantra for yourself.
Participate in a guided mediation
Share 1 gratitude each day inspired by a reflective sentence.

These are just some examples. There are many ways you can express a gratitude.

To help you with this process I’ve collated a list of various questions that can scaffold your expression of appreciation to yourself and others. Enjoy the exploration of the questions to support your exploration of gratitude - pick one daily to inspire you.

Who made you smile or laugh today?

What was something new you did today that surprised you?

What have others done that has benefitted your life—even if I don't know who those people are?

What relationships are you thankful for?

What are you taking for granted that, if you stop to think about it, you are grateful for?

How can you be thankful for the challenges that you’ve experienced? What did you learn from them?

How is your life different today than it was a year ago? How can you be thankful for those changes?

How did you treat yourself like a friend today?

What song or artist makes you want to sing or dance?

What insights have you gained that you are grateful for?

Who do you appreciate? Why?

What material possessions are you thankful for?

What is it about your surroundings that you are thankful for?

What opportunities do you have that you are thankful for?

How did you move today? What did you enjoy about this?

Where can you help people more?

How can you say thank you more?

What is one kind or thoughtful thing someone did for you recently?

Who is always there for you, and how do you feel about them?

Who has helped you become the person you are today, and what’s the top thing you would thank them for?

Who is someone who always really listens when you talk, and how does that affect you?

What is the best thing that happened today so far?

What is something that inspired you recently?

What is something that touched you today?

How did technology help you stay connected today?

What surprised you today?

Has anyone done anything recently that made your job easier?

What’s one thing you enjoyed about doing your job recently?

Who is one person you could reach out to, to express an appreciation for how they help you at work?

Can you think of any non-physical gifts you’ve received recently—someone’s time, attention, understanding, or support? What did this mean to you?

What is it about today has been better than yesterday?

Who have you enjoyed being around recently, and why?

How have you used your talents and abilities recently, and what have you enjoyed about doing that?

What did you create today?

What skills did you use today?

What strengths did you apply today?

What weakness were you able to keep in check on today and reframe?

How were you able to help others today?

What have you learned recently that will help you in the future?

What made you laugh today?

What’s the last song you heard that you enjoyed? How did it make you feel, and why?

Have you experienced any blessings in disguise lately—things that did not turn out as you would hope and yet turned out for the best?

What is the weather like today, and what’s one good thing about that?

Did you go outside today? How was this? What happened?

Who unexpectedly help you today?

How has technology enhanced your life and your connections recently?

Have you had an opportunity to help someone recently, and how did you feel about that?

What is one thing you experienced recently that made you feel a sense of wonder or awe?

What opportunity presented itself today?

What obstacle did you overcome today?

What problem were you able to resolve today?

What negative were you able to turn into a positive today?

What is the silver lining to something that went wrong today?

What made you feel hopeful today?

What is the best thing about your home, and how have you taken time to enjoy it recently?

If you didn’t get what you wanted today, can you identify something in what you got that’s worth having?

What has improved about your life from this time last year?

What choices have you made in the last five years that you would thank yourself for making?

What is something you did well recently, and what qualities or skills enabled you to do this?

Who made a positive difference in your life recently?

What is something you’re looking forward to in the future?

What made you think, “That smells good!” today?

What was pleasant to the touch today?

What beauty did you see today?

What was one small victory you had today?

What did you learn from the most difficult part of your day yesterday, and how will this lesson benefit you going forward?

What is something you witnessed recently that reminded you that life is good?

What is something you witnessed recently that reminded you that people are good?

How many of your basic needs do you not need to worry about meeting today?

What event or interaction made you feel good about yourself recently?

How have you made personal or professional progress lately?

What simple pleasures did you enjoy—or can you enjoy—today?

What modern conveniences (do you enjoy that make your life easier?

What is the most beautiful thing you saw today?

What is something enjoyable you get to experience every day that you’ve come to take for granted?

What small blessing do you have today?

What is something you take for granted that you appreciate?

What are three things your arms or legs allow you to do that you enjoy?

What is the kindest thing someone has done for you lately?

How do your friends show they care about you?

How do your family members show they care about you?

What is the last thing you enjoyed with your senses—a good meal, a song you love, or aromatherapy—and how amazing is it that you were able to experience that?

What movie, book, blog, or article affected your life for the better recently?

What have you seen in nature recently that made you feel happy, peaceful, or free?

How has modern medicine improved your life, recently or overall?

How does electricity simplify and improve your life—and can you imagine what life would like to be like without it?

What is your favourite thing about your bed, and how often does it enable you to get restful sleep?

What is something you have easy access to that always improves your mood, and how has it improved your life?

Who in your life has survived something difficult, and how do you feel when you think about the fact that they’re still here?

Have you recently imagined a worst-case scenario that didn’t actually happen?

How did you move an important goal forward today?

How was your body an ally today?

Who were you happy to meet with, chat with, or run into today?

What compliment did you receive today?

How did you feel appreciated today?

Who showed you affection today?

Who did you show affection to today?

What positive emotions did you experience today?

What negative thoughts, beliefs, or emotions were you able to release today?

What was the best part of the day?

When did you feel grateful today?

What made me laugh out loud today?

Who helped you today?

Who was kind to you today?

What insight did you gain today?

What did you learn today?

How are you better today than you were yesterday?

What did you read or listen to today that added value to your life?

What activity did you most enjoy today?

What was the most delicious thing you ate today?

What do you love to savour when you cook it?

What did you enjoy listening to today?

What positive habits did you engage in today?

What negative habits were you able to avoid today?

When did you feel love today?

What did you do today that was fun?

What was something playful you did today?

How did you show yourself compassion today?

What positive things did you notice about your surroundings today?

What did you notice when you looked up?

What did you notice when you looked down?

What made you appreciate your country today?

How did you feel connected to others today?

What made you feel energized today?