A Guide to Gratitude Lists for Sober People and the General Public
Writing a gratitude list is like polishing up a diamond that has been embedded deep within a rough stone. Each time you practice gratitude, you remove an additional layer of the stone’s exterior and grime. As you continue regular gratitude practice, you develop even more positive emotions – that secret diamond hidden in the rough was yours all along!
And here is your roadmap to cultivating a grateful outlook: our gratitude list compendium!
Purpose Healing Center, a leader in mental health and addiction treatment, knows how powerful it is to acknowledge and list the many things we all have to be grateful for. Talking about gratitude is among our favorite self-care practices and even saying positive affirmations in the mirror is a great way to spend some quiet moments when you might be feeling low.
But when you take the time to write things to be grateful for on paper, it feels more formal and leaves you a record of what you have written as well. Some past clients have said writing a daily gratitude list feels like entering into a contract with themselves, and that they still look over older entries from years past.
We hope you are intrigued enough to keep reading to learn how a gratitude list can help improve life satisfaction and keep you on the path to better mental health and sobriety!
When You Practice Gratitude, You Build a Positive Mindset and Better Health
Studies have shown that practicing daily gratitude can improve mental health; the same mechanism also supports recovery.
Research by Dr. Judith T. Moskowitz of Northwestern University and published by NIH shows how a daily gratitude journal can help relieve stress. The evidence shows that lowering your stress level supports both your mental and physical well-being.
Moskowitz believes in writing a morning gratitude list or practicing gratitude right before bedtime. Her team is still trying to understand more about how that daily dose of positive thinking can help people improve their well-being; still, its existence is undeniable and demonstrable.
A Sampling of Benefits from Keeping a Gratitude Journal
Here are some compelling reasons why you might consider starting your own gratitude list or writing down a new one each day:
- Reinforce positivity: Gratitude lists help you reinforce all the good things to be grateful for, shifting your focus to happiness. It can offset any feelings of negativity that come from addiction or behavioral health challenges.
- Better mood: So many good things happen in life. But, when not mindful about acknowledging them, individuals can start to slip into negative spaces. You can increase joy and help deter depression by taking inspiration from positive things.
- Motivation to continue in recovery: Appreciating the good things that have happened to you as you fought your substance abuse can remind you of the many life-changing strides you’ve made so far. It can be a powerful motivator to continue your success.
- Healthy coping mechanism: A positive attitude can help you avoid the stress of your triggers. This healthier way of coping can help you manage life’s many challenges without backsliding into substance abuse or mental health disorders.
- Becoming more mentally resilient: When you focus on positive things, you build mental resilience. The ability to bounce back instead of melting down can help you stay clean and sober, even in a tough time.
- Avoiding a relapse: As mentioned earlier, positivity can help alleviate stress – such as the stressors that can lead to cravings or even relapse. Surrounding yourself with positive people and keeping a gratitude list can be a real game-changer.
When you express gratitude, it is becoming clear that you reap multiple benefits. having this written record is a tangible reminder that you can look back on when you have a bad day.
It can be very helpful to look back at why you’re grateful when you face those difficult times that are so often part of life.
Creating a Gratitude Journal Made a Difference for JJ
‘JJ’ came to Purpose Healing Center for recovery and, at the urging of their therapist, started writing a gratitude journal every morning as the sun came up. At first, it was very simple; JJ listed things like the comfortable bed at the recovery center or a polite staff member who had said, “God bless you” when he sneezed – JJ appreciated the kindness.
Over time, the list grew, and JJ began to write more profound and detailed entries about being grateful for the chance at recovery and what the second chance meant to JJ’s life.
After JJ completed his substance abuse treatment, he decided to continue to write daily. JJ is grateful to start each day on such a positive note. Besides that, he used the journal to shift back to positive thinking when life has gone wrong and references the pages to set boundaries using positive language – a way of workshopping how to have those challenging conversations with triggering people that are inevitable in recovery (or just in life for that matter).
Needless to say, the gratitude list has become an important coping tool for JJ and helps him continue to lead a clean, sober life!
Is a Gratitude List Part of Alcoholics Anonymous (AA) or Narcotics Anonymous (NA)?
Although making a gratitude list is not an officially stated “step” of the AA/NA’s Twelve Steps, it does closely intersect with a few steps, quoted from Chapter Five of the AA Big Book:
STEP 4: “Made a searching and fearless moral inventory of ourselves.”
Step Four demands soulful introspection and a recognition of both the positive and negative facets of behavior. A gratitude list can complement this step and help you avoid dwelling on any past behaviors during addiction and help you look forward to the future.
STEP 10: “Continue to take personal inventory and when we were wrong promptly admitted it:“
Step Ten means ongoing self-reflection and inventory-taking. Including gratitude practice at this point can help maintain a positive mindset.
STEP 11: “Sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out:”
Step Eleven can be challenging for those who consider themselves spiritual instead of religious. These folks often see a gratitude list as their meditation or prayer. Practicing gratitude can help connect some with their Higher Power, creating a sense of calm.
Reframing our perceptions of others who anger us, such as can be accomplished through the AA prayer for a sick man, is another way of using conscious contact to improve our quality of life and relationships with others.
STEP 12: Having had a spiritual awakening as the result of these steps, we tried to carry this message to alcoholics, and to practice these principles in all our affairs.
Step Twelve means sharing gratitude with others, reflecting on positive changes made throughout recovery. Making a positive impact can mean offering practical tips on positivity, helping someone with their self-esteem, or giving a warm hug when someone is facing a roadblock.
A gratitude list can be important to your well-being, whether you attend NA, AA, private counseling, or SMART Recovery meetings. The best part is that you don’t need an official gratitude journal – just a sheet of any paper you have around will do just fine.
Gratitude List Ideas to Write About on a Daily Basis
When you really think about it, you (and all of us) have so many things to be grateful for. A gratitude list helps you sort out your many thoughts and learn how you feel about the best parts of your life – the big things and the small.
This exercise is highly personal; no two people will write about the same things. Something that might matter deeply to one person might not matter at all to their peers. Like any writing, it can be challenging when you first try creating a gratitude list.
Here are several ideas that can help you start to write in your gratitude journal:
A Good Night’s Sleep
A restful and good slumber is an excellent reason to be grateful. A proper night’s sleep is essential for both physical and mental well-being and rest allows the body to repair and rejuvenate. Quality sleep enhances cognitive function, mood, and health – and each one forms a key part of a balanced lifestyle.
Waking up refreshed after a restful night often sets a positive tone for the day, boosting productivity and emotional resilience as the day begins in earnest.
Feeling Proud After Receiving Positive Feedback
Feeling grateful after receiving positive feedback can be a powerful motivator, reinforcing the value of your efforts and accomplishments. Writing it in your gratitude list boosts self-esteem and confidence. You’re encouraging continued growth and dedication and by writing it down for the ‘permanent record’ (not that kind!) you won’t forget the efforts you’ve put into sobriety.
Thankful for Freedom from Addiction
Being thankful for freedom can remind each of us how lucky we are to make choices that shape our lives – including seeking professional help to be free of addiction or mental health diagnoses.
Our human autonomy can be overwhelming at times, but is also incredibly empowering; in moments of reflection, you very well might feel profoundly grateful to have the power to make such a life-altering decision.
Fond Memories of Loved Ones
Write about how you’re grateful for the fond memories of those you have loved can bring warmth and comfort, and perhaps even encourage a phone call to reminisce together if they are still around.
This ability to be grateful for their impact is especially necessary during challenging times. These memories can help allow you to be grateful for the support and love others have for you, even if those people are no longer physically present or have passed on.
The Aroma of Freshly Baked Cookies
Even if you aren’t going to eat them, the aroma of freshly baked cookies can bring on a sense of nostalgia and warmth. Many associate it with happy family gatherings or peaceful moments at home.
This simple pleasure can lift spirits and provide a moment of grateful warmth, and can also apply to many other types of cooking. There is a reason why we call them comfort foods after all!
Staying Connected with Friends, Peers, and Family Via Social Media Platforms
Simply staying connected with friends and family via social media allows us to maintain relationships despite physical distances.
Your friends give you a sense of community and support, and our rehab alumni community can be helpful as well. It’s great to spend time with family and friends across the country when you need to hear a friendly voice.
Money in the Bank Account
Having money in the bank account provides security and peace of mind. While money may not buy you happiness, per se, it allows you to meet your needs and plan for the future.
Having at least a stable balance can be a reminder of stability. Not to mention, remembering you have the funds to pay your bills this month (and maybe even next) can reduce stress and make you more grateful for what you do have.
A Cozy, Warm Blanket in the Winter
A cozy, warm blanket in the winter offers comfort and warmth, making the coldest days more bearable. This small comfort can significantly enhance your daily well-being and relaxation. Even in states like Florida, a nice warm blanket or snuggie in the cold of the AC can be gratifying.
Quality Time with Your Best Friend
Spending quality time with a best friend can also be incredibly fulfilling and help provide another source of gratitude. The time you spend offers laughter, support, and understanding. These fun moments strengthen bonds and create cherished memories. In some cases, even weathering a challenge with a bestie can yield a ton of ‘grist for the mill’ on your gratitude list.
Listening to Your Favorite Music
Listening to your favorite music can instantly boost my mood and provide a sense of relaxation and enjoyment. Music can evoke many emotions and transport us to different times and places, though we suggest not listening to music that might overtly trigger the urge to drink or use a substance.
Taking an Extra-Long Hot Shower (or Other Favorite Self-Care)
Taking an extra-long hot shower or indulging in other favorite self-care practices like meditation can be a great way to unwind and rejuvenate. Perhaps you love soaking in a bubble bath or visiting a salon for a new hairstyle.
Do whatever feels right but doesn’t involve chemicals or booze. These moments of looking after our own well-being are essential for maintaining health and staying the course in sobriety.
Delicious Food on the Table
Having delicious food on the table is a blessing that nourishes both body and soul. Sharing a meal with loved ones can enhance this experience, creating moments of connection and joy. Plus, food pics are always great on social!
Visiting Your Favorite Coffee Shop
Visiting my favorite coffee shop can be a delightful routine that brings comfort and familiarity. It’s more than just a good cup of java. It’s a comfortable place to relax, enjoy a favorite beverage, and perhaps engage in some light reading or people-watching.
Waking up to a Beautiful Sunny Morning
Waking up to a beautiful sunny morning can set a positive tone for the entire day. A nice, sunny day can boost mood and energy levels, encouraging a more optimistic outlook.
Conversely, you might appreciate watching the sunset in the evening – another reason to express gratitude!
Learning a New Skill or Working on Your Favorite Hobby
Learning a new skill or favorite hobby can be incredibly rewarding. It provides you with a feeling of accomplishment. It also keeps the mind active and can introduce new, enjoyable activities into your daily routine.
Cooking a Healthy New Recipe
Cooking a healthy new recipe can be a fun and fulfilling experience. It offers a creative outlet and the satisfaction of feeding yourself, friends, and family. Finally, it can promote healthier new eating habits that further support your newfound or ongoing sobriety.
Soaking in the Skies on a Starry Night
Soaking in the skies on a starry night can be a humbling, awe-inspiring experience. It allows for reflection and a deeper connection with the Universe. Many find it gives them a greater sense of peace and wonder.
Thankful for Getting Back on a Healthy Life Path
Those who get their lives back on track after addiction show tremendous perseverance and resilience. Including this acknowledgment as a gratitude list entry is a reminder of your ability to overcome any challenges that come your way in life.
Enjoying Your Favorite Season
Being grateful for your favorite season means looking forward to pleasures and traditions that can soothe the soul. Whether it’s the colors of autumn, the warm feeling you get during spring or summer, or the festivities of wintertime, you might write about how each season offers its own joys.
Thankful to Do the Hard Work of Ongoing Recovery
Being thankful to do the hard work of ongoing recovery recognizes the strength and dedication required to maintain sobriety. Even as you may feel grateful, it’s also a somber reminder that not all have the ability or focus to achieve a clean, sober life.
Still, each step forward is a victory that reinforces your commitment to a healthier, happier life.
Clean Water That Others in the World Lack
Access to clean water is a necessity that many people worldwide still sadly lack. Recognizing this privilege by adding it to your gratitude list can inspire you to take a moment to appreciate all you have, even on the most basic level – for millions, water access is but a dream.
Our Gratitude List/Journal Prompts – Free Download
Whether you decide to work on your gratitude list in the morning or before bedtime, it’s important to write in your journal regularly. Over time you will gain a newfound appreciation for the time you spend in the quiet hours of the morning or evening reflecting on the positive changes in your life and relationships.
Below you will find a download link for our journal prompt sheet, with the questions being specifically for people in recovery, but adaptable for use by others as well!
Connect With Our Team for a Life Filled With Purpose
If you want to get clean and sober and need a helping hand to start the life you deserve, please reach out to Purpose Healing Center. We provide our clients with a full continuum of care to help heal substance use disorders and other mental disorders.
We focus on evidence-based methods along with holistic therapies that foster whole-person health. Your call to us is confidential, and we can often accommodate next-day admissions.
480-579-3319