25 GRATITUDE BUILDING QUESTIONS Overpower Negativity, Worry & Depression

Guest Post by Adam Gragg

We all have seasons in our lives when it’s very hard to be positive. I can easily view myself as the victim. Gratitude is one of the only things that can end my pity party.

Focusing on gratitude has helped me on my darkest days. It helps me get focused on what’s right rather than what’s wrong.

“When I stopped living in the problem and began living in the answer, the problem went away.” – The Big Book of Alcoholics Anonymous.

Clients come to me stressed out over things outside their control. I ask questions to challenge their thinking. When they become more thankful, their perspective changes.

“I don’t have to chase extraordinary moments to find happiness – it’s right in front of me if I’m paying attention and practicing gratitude.” – Brene Brown

Here are 25 questions to ask yourself in order to change your perspective. Journal, reflect on, or just quickly answer each one . You will see your mindset can shift if you intentionally channel your focus.

25 Gratitude Questions:

  1. What abilities do I have that I’m grateful for?
  2. What life experience (good or bad) have I had that I’m grateful for?
  3. What material possessions am I thankful for?
  4. What about my surroundings (home/neighborhood/city, etc.) am I thankful for?
  5. What made me laugh or smile recently?
  6. How am I fortunate?
  7. Who do I appreciate? Why?
  8. What is something fun I get to do later?
  9. What’s something I’ve learned recently that has improved my life?
  10. What happened today/this week/this month/this year for which I’m grateful?
  11. What activities (hobbies, events, etc.) am I grateful for?
  12. How can I be thankful for the challenges I’ve experienced in my life? What did I learn from them?
  13. What’s an opportunity I have that I’m thankful for?
  14. What in nature inspires me and why?
  15. What have others in my life done for me for which I’m thankful for?
  16. What is different today than it was a year ago that I’m grateful for?
  17. What insights and discoveries personally have I gained that I’m thankful for?
  18. In what ways can I help others today or sometime soon?
  19. How have my spiritual beliefs or practices fulfilled me recently?
  20. What’s one thing I enjoyed about my job recently?
  21. Have you had an opportunity to help someone recently? How did you feel about it?
  22. What’s something you’re looking forward to in the future?
  23. What movie, book, blog, or article affected your life for the better recently?
  24. Who in your life has survived something difficult? How do you feel when you think about how they’ve successfully made it through?
  25. What’s one kind or thoughtful thing someone did for me recently?

Note from Bob:  You can also make great use of Adam’s wonderful list of Gratitude Questions to ask others by simply changing “I” to “You!” 

Adam Gragg


Adam Gragg is a life coach, mental health therapist, and corporate development trainer who specializes in helping people and teams gain clarity to move forward on their goals and thrive. Click here to find out how he can take you to the next level, and visit his blog here for more wellness and success tips.


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