20 Questions to Help You Cultivate Gratitude

We all have those days when life feels like a raging dumpster fire. When everything feels out of control, it can be easy to get caught up in the negative spiral and forget about the good things we have going for us. But what if we hit the brakes for a second and ask ourselves the right questions—questions that are designed to foster gratitude?

Cultivating gratitude can be a game-changer. It shifts our perspective and changes how we see the world, even when everything feels frustrating or overwhelming.

Gratitude stops the “monkey mind,” a common problem in humans that has us endlessly circling on a wheel of confusion, says Audrey Hope, a certified counselor and spiritual expert. “With gratitude, the wheel stops and we are here and now in the present moment. Gratitude is something we can all do and something we can incorporate into our lives at the very moment that we think about it.”

This article dives into 20 questions that focus your attention on the good stuff and shares simple tips that can help you make gratitude a daily habit.

20 Questions to Help You Cultivate Gratitude

Here are 20 thoughtful questions that can help you tap into gratitude:

1. What’s something small that made you smile today?
2. What’s something beautiful you’ve noticed in nature lately?
3. What’s one thing you love about where you live?
4. What’s one thing you’re grateful for at your work or school?
5. What’s a simple pleasure (like your morning coffee or a cozy blanket) that makes your day better?
6. What’s one thing your body allows you to do that you’re grateful for?
7. Who’s someone in your life you’re thankful for, and why?
8. Who’s a friend or family member that has supported you recently?
9. What’s one thing you’re proud of accomplishing recently?
10. What’s one piece of advice you’re thankful you received?
11. What’s something you’ve learned recently that made your life better?
12. What’s a challenge you overcame that taught you a lesson you’re grateful for?
13. What’s a meaningful gift you’ve received?
14. What’s a random act of kindness you experienced?
15. What’s a skill or talent you have that you’re grateful for?
16. What’s a hobby or interest that adds value to your life?
17. What’s a tradition or holiday that you look forward to?
18. What’s a place you’ve visited that made you feel happy or inspired?
19. What’s one thing you’re looking forward to right now?
20. What’s a happy memory that brings you joy?

These questions can help you focus on the positive, even during tough times, and remind you of the good things in your life.

The Importance of Gratitude

Gratitude is more than just a feel-good buzzword—it’s a powerful tool that can flip your perspective on life. Here’s why it’s so important:

• Boosts mood: Focusing on the positive things in your life can instantly lift your spirits and make you feel happier.
• Improves relationships: Showing people that you’re grateful for them makes them feel valued and appreciated, strengthening your bonds with them.
• Increases positivity: It trains your mind to notice the good, which can create a ripple effect of happiness and positivity.
• Promotes resilience: Gratitude shifts your focus from what you’re lacking to what you have, helping you bounce back more quickly from setbacks.

In fact, there have been several studies highlighting the impact of gratitude on our mental health, physical health, and well-being, says Elizabeth Hughes, LPCC, a therapist at ADHDAdvisor. Research shows us that gratitude and life satisfaction are closely linked—they both grow together and feed into each other.

How to Make Gratitude a Daily Habit

The best way to practice gratitude is to make it a daily habit. Here are some strategies that may be helpful:

• Start small: Can’t think of something you’re grateful for? It can be helpful to start with the most basic elements of gratitude like the ability to breathe, says Hughes.
• End your day with gratitude: Before you go to bed, take a moment to think about the best part of your day. It’s a great way to wind down and reset for the next day.
• Keep a gratitude journal: You can start a journal practice by writing down three things you’re grateful for every day. You can use the questions listed above as prompts to help you identify different things you’re thankful for each day.
• Pair it with an existing routine: If maintaining a journal is too much work, you can simply tie your gratitude practice to something you already do every day, like brushing your teeth. Think of one thing you’re thankful for during that time.
• Set reminders: You could also use alarms or sticky notes to remind yourself to take a second to pause and reflect. A quick “What went well today?” can do wonders.
• Take photos: If you like, you can even take pictures of things you’re grateful for on your phone, says Hughes. These photos can serve as reminders of things that make you happy.
• Use a gratitude jar: Write down something you’re thankful for on a slip of paper and drop it into a jar every day. At the end of the month, read through your collection of positive moments.
• Rope in a friend: Another option is to commit to a gratitude practice with a friend and text each other three things you are grateful for at the end of the day, says Hughes.
• Try guided meditations: If you enjoy meditation, try doing guided meditations that focus on gratitude.
• Follow themes: If you like, you can mix things up a little bit by focusing on a different theme each week, like gratitude for the people in your life, your health, or things in nature.
• Appreciate others: Make it a point to express your gratitude to your loved ones, friends, and colleagues.
• Be consistent: Habits take time to stick, so keep at it! Even if you miss a day, jump back in without giving yourself any grief over it.

Keep in Mind

Gratitude isn’t about being perfect or pretending that life is always great. Rather, it’s about finding those little things that make it all worth it, even on the tough days. By asking ourselves these questions and making gratitude a daily habit, we can start seeing the world in a whole new light. Because honestly, life feels way better when we’re focusing on what we do have instead of what we don’t.