Here’s a list of ways to cultivate gratitude, with a mix of ideas for those facing chronic illness and those simply looking to add more gratitude to their daily lives. Some are small practices, while others are bigger projects, but each one can help you shift your focus towards gratitude.
Small Daily Practices
1. Start each morning with one thing you’re grateful for.
2. Keep a gratitude journal on your nightstand and write down three things each night.
3. Set an alarm on your phone to remind you to pause and think of one thing you’re grateful for.
4. Take a moment to savor your morning coffee or tea—really notice the flavor and warmth.
5. Create a “gratitude jar” where you write down small moments of joy and read them later.
6. Before bed, think of one positive interaction you had that day.
7. Look outside and appreciate one aspect of nature (like the sky or trees).
8. Compliment someone genuinely and notice their reaction.
9. Practice gratitude before each meal, giving thanks for the food and the people who grew or prepared it.
10. Start a gratitude photo album, capturing moments and things that make you feel grateful.
11. Thank your body for what it can do, even on challenging days.
12. Write down things you’re looking forward to in the next day, week, or month.
13. Do one thing every day that feels like self-care and take a moment to feel thankful for it.
14. Make a gratitude playlist with songs that lift your spirits.
15. Spend time appreciating a pet or an animal you love.
16. Keep a note on your mirror listing people you’re grateful to have in your life.
17. Notice one good quality in someone who challenges you.
18. Express thanks to someone for something small they did that went unnoticed.
19. Pause when you feel a negative thought and find one positive aspect of the situation.
20. Each time you see the color blue, take a second to think of something good in your life.
Writing and Reflection
21. Write a letter to someone who made a difference in your life (you don’t have to send it).
22. Reflect on something difficult that helped you grow.
23. Write about a lesson you learned from a challenge or hardship.
24. Make a list of things you’ve overcome that you’re grateful for.
25. Keep a small notebook to jot down happy memories.
26. Write a letter of gratitude to your past self.
27. Describe a recent joyful experience in detail in your journal.
28. Reflect on a quality in yourself that you’re proud of.
29. Write down three things that made you smile today.
30. Document one moment each day that gives you hope.
31. Journal about a special memory with a loved one who’s passed.
32. Make a list of qualities you appreciate in your close friends.
33. Write a thank-you note to someone who’s been a support system.
34. Reflect on how your life has changed in positive ways in the past year.
35. Write about a place that feels safe and comforting.
36. Keep a “silver linings” list for challenging situations.
37. Write about something you’re excited to experience.
38. Reflect on how a past experience shaped who you are today.
39. Create a gratitude log dedicated to people in your life.
40. Journal about the ways you find beauty in your surroundings.
Physical Practices
41. Take a few deep breaths and say, “Thank you” to your body.
42. Go for a gratitude walk, observing the small details in your surroundings.
43. Stretch gently, thanking your muscles and joints for their work.
44. Try gentle yoga and dedicate each movement to something you appreciate.
45. Drink a glass of water slowly, appreciating its refreshing qualities.
46. Spend a few minutes grounding yourself by noticing sensations in your feet.
47. As you get ready in the morning, say thanks for the parts of your routine you enjoy.
48. Place your hand on your heart and express gratitude for life itself.
49. Do a favorite physical activity with intention and appreciation.
50. If you feel unwell, thank your body for what it *is* able to do that day.
51. Light a candle and watch the flame, reflecting on its beauty and warmth.
52. Treat yourself to a favorite snack and savor it fully.
53. Spend time outside, even if just for a few minutes, and enjoy the fresh air.
54. Wear something that makes you feel good and appreciate that comfort.
55. Stretch your hands, thanking them for all they do.
56. Take a deep breath, imagining the air is filling you with gratitude.
57. Do a “five senses” grounding exercise, noticing things you’re thankful for in each sense.
58. Focus on any small pain-free part of your body and feel grateful for it.
59. As you bathe, think about how each part of your body contributes to your daily life.
60. Focus on your heartbeat or pulse as a reminder of the life within you.
Social Practices and Connections
61. Call or text someone just to express appreciation.
62. Share a memory with a loved one and thank them for that moment.
63. Write a social media post about something you’re grateful for.
64. Host a “gratitude dinner” where each person shares something they’re thankful for.
65. Join or start a gratitude group online or in person to share blessings.
66. Pay it forward by helping someone else with no expectation of return.
67. Volunteer and reflect on the gratitude you feel from giving back.
68. Send an encouraging message to someone who may need it.
69. Ask a friend or family member what they’re grateful for and share yours, too.
70. Thank someone at work for their support or efforts.
71. Spend time with children or animals to see the world through a fresh perspective.
72. Surprise someone with a small act of kindness.
73. Thank someone for a specific quality they have.
74. Start a gratitude exchange with a friend, where you each share daily positives.
75. Give a genuine compliment and watch how it affects them.
76. Make a care package or thoughtful gift for someone.
77. Send an unexpected card or message just to say thank you.
78. Reflect on the support you receive and find a way to reciprocate.
79. Tell a close family member why they mean so much to you.
80. Let someone know how they’ve positively influenced your life.
Creative Practices and Intentional Living
81. Make a gratitude collage with images or words representing things you’re thankful for.
82. Draw or doodle something you’re grateful for.
83. Take a photo of something beautiful each day for a month.
84. Create a “grateful playlist” with songs that make you feel positive.
85. Decorate a wall or board with quotes or pictures that bring you joy.
86. Grow a plant and watch it as a reminder of life and growth.
87. Make a list of things you love about your current living space.
88. Write a story or poem about something or someone you’re grateful for.
89. Create a vision board focused on things you appreciate in your life.
90. Make a gratitude calendar, noting something positive for each day of the month.
91. Use sticky notes to leave “thank you” messages for yourself around your space.
92. Give yourself permission to rest, thanking yourself for honoring your needs.
93. Create a list of your favorite books or movies that inspire gratitude.
94. Host a movie night and pick something uplifting.
95. Set goals with gratitude in mind—focus on what you want to cultivate, not just achieve.
96. Organize a part of your home that brings you peace and appreciation.
97. Journal about how you would feel if you could give your gratitude to someone else.
98. Make a list of your favorite meals and thank the memories tied to each.
99. Reflect on a past challenge that taught you something valuable.
100. Write a gratitude list specifically for yourself—qualities you’re proud of and things you appreciate about your journey.
Whether it’s through a moment of reflection, a creative project, or an act of kindness, these practices are designed to weave gratitude into your life. Embrace these moments as gifts and, little by little, you’ll build a gratitude mindset that uplifts you even on the hardest days.
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