Gratitude is a muscle. Just like your core or your glutes, it requires consistent reps to get stronger. Like we mentioned in our last blog on using gratitude for better mental health, research shows that a consistent gratitude practice can actually rewire your brain, decreasing cortisol levels by up to 23% and significantly reducing symptoms of anxiety and depression. By intentionally noticing what is “going right,” you are training your nervous system to shift out of a state of survival and into a state of safety. So, in honor of Mental Health Awareness Month, we’ve put together 30 prompts to get you started with your gratitude practice, encourage you to find a little more light in your life, and work towards strengthening that gratitude muscle.
30 Journal Prompts to Spark Gratitude
The Body & Movement
- What is one thing your body did for you today that you’re grateful for?
- Think of a specific “milestone” in your fitness journey, how did it feel to achieve it?
- Which Barre or Pilates move makes you feel the strongest?
- What part of your body are you learning to appreciate more lately?
- How does it feel to take a deep, intentional inhale right now?
Community
- Who is one person in your life who makes you feel seen?
- Describe a time a stranger’s kindness shifted your mood.
- What is your favorite thing about the energy of a group class?
- Who is someone you can always count on for a laugh when things feel “heavy”?
- Write a thank-you note to a teacher, friend or mentor who inspired you recently.
The Senses
- What is one small “luxury” in your daily routine (example: that first sip of coffee)?
- What is a song that instantly makes you want to move or smile?
- Describe a scent that brings you a sense of peace or nostalgia.
- What is the most beautiful thing you saw outside today?
- What is a “hidden gem” in your home that makes it feel like a sanctuary?
Resilience
- What is a “hard thing” you’ve walked through that made you stronger?
- Look back at the “invisible injuries” you’ve healed from, what did they teach you?
- What is a mistake you made that ended up being a valuable lesson?
- What is one thing you’ve forgiven yourself for recently?
- Write about a time you felt supported by your community when you couldn’t carry the weight alone.
Mindset & Future Self
- What is one thing you’re looking forward to this week?
- What is one thing you have now, that your younger self used to dream about?
- What is a personality trait you have that you are genuinely proud of?
- If you could thank your “past self” for one decision, what would it be?
- What does “peace of mind” look like to you right now?
- What is a habit you’ve started that has improved your mental health?
- Describe a moment today where you felt completely at peace.
- What is a “win” from this morning, no matter how small?
- How has your perspective on wellness changed for the better this year?
- What is one thing you want to say “thank you” to yourself for today?
Don’t feel pressured to do all 30 at once. Pick one that resonates with you today, grab a pen, and give yourself five minutes to reflect on it. Try to pick a new one to spend some time to reflect on everyday, and you’ll find yourself with a month of gratitude practice. We hope by putting your gratitude into practice, your life will start to feel a little less heavy. Remember that you always have a community of women here at Redlands Barre for love and support. Come workout with us and take some weight off.
Sending you much love and light!
Sources:
UC Davis Health: Gratitude