100 Gratitude Prompts: A Curated List for Mindfulness & a Happier Life
Here is a complete list of 100 gratitude journal prompts, structured in three levels to help you build a consistent and transformative practice.
Starting a gratitude journal is one of the most recommended tools for a happier life, but many of us are stopped by a simple question: "What should I write?" A blank page can feel intimidating, and generic lists often fall flat.
We created this list of 100 gratitude prompts to solve that problem. It’s carefully designed to be universal, avoiding assumptions about your health, wealth, or relationships. It’s a resource you can return to again and again to build a practice that feels authentic to you.
How to Use This List Effectively
A list is a great start, but a method makes it transformative. For any prompt you choose, try answering with the Fact-Feeling-Because (FFB) framework.
Fact: Describe the moment objectively. ("I saw a bright red bird outside my window.")
Feeling: Name the specific emotion. ("I felt a sense of simple wonder.")
Because: Explain why it mattered. ("Because it was a beautiful, unexpected splash of color on a gray day.")
This simple structure turns a passing thought into a meaningful memory your brain can hold onto.
The Complete List: 100 Gratitude Journal Prompts
The prompts are organized into three levels. We recommend starting with Level 1 to build the habit, but feel free to choose any prompt that speaks to you today.
Level 1: The Foundations (Sensory & Immediate Environment)
- What is a specific color you saw today that you found pleasing?
- Be grateful for the texture of something you touched today (e.g., a soft blanket, a warm cup).
- What is a sound in your environment that you usually ignore, but is actually comforting?
- Be grateful for a meal or snack you ate today. Focus on one specific flavor.
- What is one piece of technology that functioned correctly today and made your life easier?
- Look out the window. What is one aspect of the weather or nature you can appreciate right now?
- Be grateful for clean water. Think about the ease of turning on a tap.
- What is a scent that brings you a moment of nostalgia or peace?
- Identify an object in your room that has served you well for a long time.
- Be grateful for the shoes on your feet or the covering that protects them.
- What is a song or piece of music that can instantly change your mood?
- Be grateful for a moment of rest you took today, no matter how short.
- Think of the electricity powering the lights around you. Be grateful for this invisible energy.
- What is the most comfortable place to sit or lie down in your living space?
- Be grateful for the ability to take a deep breath right now.
- What is a "basic necessity" (like soap or socks) that you are glad you don't have to make from scratch?
- Be grateful for the morning light or the evening shadow.
- What is a small convenience you experienced today (e.g., a green light, an elevator working)?
- Be grateful for a plant, tree, or flower you passed by today.
- What is a book, movie, or video that provided you with entertainment recently?
- Be grateful for the clothes that kept you warm or covered today.
- What is a beverage you enjoy drinking? Be grateful for the sensation of drinking it.
- Be grateful for the roof over your head right now.
- What is a tool (pen, phone, brush) that fits your hand perfectly?
- Be grateful for a moment of silence you experienced.
- What is a temperature sensation you enjoyed (e.g., a warm shower, a cool breeze)?
- Be grateful for the sunrise or the knowledge that the sun rose, even if it was cloudy.
- What is a flavor or spice that makes your food taste better?
- Be grateful for the stability of the floor beneath you.
- What is one small thing that went right today?
Level 2: Connection & Self-Appreciation (Relational & Internal)
- Who is someone you are glad is in your life, even if they are far away?
- Be grateful for a teacher or mentor who taught you something valuable.
- What is a skill you have worked hard to develop? Be grateful for your persistence.
- Recall a time a stranger was kind to you (e.g., held a door, smiled).
- Be grateful for a time you made someone else smile or laugh.
- What is a physical attribute of yours that allows you to interact with the world?
- Be grateful for a funny video, meme, or joke that made you laugh recently.
- Who is an artist or creator you’ve never met who has enriched your life?
- Be grateful for a past version of yourself who got through a difficult day.
- What is a challenge you faced last year that is no longer a problem today?
- Be grateful for the ability to learn something new.
- Who is a "silent helper" in society (e.g., mail carrier, cleaner) that you are grateful for?
- Be grateful for a boundary you successfully set to protect your peace.
- What is a compliment you received that you still cherish?
- Be grateful for your memory. What is one happy snapshot from your childhood?
- Who is a fictional character whose story gave you hope or comfort?
- Be grateful for a time you forgave someone (or yourself) and felt lighter.
- What is a hobby or activity that allows you to lose track of time?
- Be grateful for the freedom to choose your attitude in this moment.
- What is a piece of advice you gave someone else that you should follow yourself?
- Be grateful for a time you were brave, even if no one else saw it.
- Who or what provides you with a sense of safety?
- Be grateful for a mistake you made that taught you a valuable lesson.
- What is a quote or mantra that anchors you?
- Be grateful for a moment of vulnerability that led to a deeper connection.
- Who listened to you when you needed to be heard?
- Be grateful for your imagination and the ability to dream.
- What is a seemingly negative trait of yours that actually serves a positive purpose?
- Be grateful for an animal or pet that brings unconditional presence to the world.
- What is a tradition (new or old) that you enjoy?
- Be grateful for the internet, which connects you to information and people.
- Who is someone you disagree with, but whose perspective helped you clarify your own?
- Be grateful for a time you listened to your intuition and it was right.
- What is a fear you have conquered or learned to live with?
- Be grateful for the feeling of curiosity.
Level 3: Resilience, Hope & Meaning (Deep & Transformational)
- Be grateful for a problem you don't have right now.
- Think of a current struggle. What "seed of growth" is this struggle forcing you to develop?
- Be grateful for your future self who is cheering you on right now.
- Be grateful for the options you have to solve a problem, even if they aren't perfect.
- Be grateful for one action, no matter how small, you have the power to take tomorrow.
- What is a value you hold that you hope to pass on to others? Be grateful for this guiding principle.
- Be grateful for the internal organs keeping you alive without you asking them to.
- Be grateful for a hard truth you finally accepted, which set you free.
- Compare your life to 10 years ago. What is one specific way you have grown?
- Be grateful for your own company. What do you enjoy about being with yourself?
- Be grateful for the impermanence of things—knowing that bad times, too, shall pass.
- Be grateful for a time pain made you more compassionate toward others.
- Be grateful for a time you said "No" when it was hard, or "Yes" when it was scary.
- Look at a tree or plant. Be grateful for its example of surviving seasons and storms.
- What is a dream you haven't achieved yet? Be grateful for the excitement of the "not yet."
- Be grateful for the "invisible web" of support—the workers who make your daily life possible.
- Be grateful for your body's or mind's ability to heal from a past wound.
- Be grateful for a disappointment that turned out to be a "blessing in disguise."
- If you stripped away all possessions, what internal quality would remain that you are grateful for?
- How does the work you do (paid or unpaid) contribute to the world, even in a tiny way?
- Be grateful for the mystery of life.
- Be grateful for a moment recently where you were 100% yourself.
- Be grateful for your resourcefulness—the ability to figure things out.
- Be grateful for your endurance and the breath that has been with you since you were born.
- Be grateful for a "No" you received that steered you toward a better "Yes."
- Be grateful for the very concept of Hope—the ability to imagine a better tomorrow.
- Be grateful for the capacity to give, whether it's money, time, or a smile.
- Be grateful for the specific age you are right now and the unique perspective it offers.
- Be grateful for the fact that every sunrise offers a fresh start.
- Be grateful for a moment of chaos that eventually led to a new understanding.
- Be grateful that you are not alone in your human experience.
- Be grateful for one choice you made years ago that positively impacts your life today.
- Be grateful for a cause or movement that inspires you to be a better person.
- Be grateful for the statistical improbability of you existing exactly as you are.
- Be grateful for yourself for reading this far. Be grateful for your intention to live a more grateful life.
Ready for a Guided Journey?
A list of prompts is a powerful start. But if you're ready to turn this practice into a lasting habit that systematically builds hope and resilience, a guided journal is the best next step.
Our 84-Day Hope-Building Method™ provides a unique, science-backed prompt for every single day, taking you through the three levels of depth you see here. It's the structure you need to create real, lasting change.
