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About two years ago, I started a gratitude practice called Thankful Thursday. Every week on Thursday, I set aside a few minutes to write in my journal about something in my life for which I’m particularly thankful or appreciative.
The idea stems from the American holiday Thanksgiving, which is celebrated every year on the fourth Thursday in November.
Expressing gratitude and thanks is one of the most powerful habits you can create in order to cultivate a more positive mindset in life. But why do this once a year when we have 51 other Thursdays in which to be thankful?
The more often you’re thankful, the better your mindset will be. And for many people once per week is often enough to become a habit without being so often that it becomes a chore.
I can attest to the impact this simple habit has had on my mindset. It’s so powerful that I’ll often write in my gratitude journal outside of
Thankful Thursday Ideas
There’s no right or wrong way to observe Thankful Thursday. You don’t even need to do it on Thursday. As long as you’re setting aside the time to focus all of your attention on that thing for which you are thankful, you’re doing it right.
Here are some of the practices that I and others I’ve worked with over the years have found helpful.
Write down one thing you’re thankful for
As James Clear says, “all big things come from small beginnings.” Your weekly gratitude practice doesn’t need to be anything overcomplicated or onerous—in fact, the easier it is to do, the more likely you’ll be to keep it up.
My Thankful Thursday practice started with a simple note on my phone (but you could write yours anywhere that’s convenient). I listed the day’s date and then wrote a word or two acknowledging the thing for which I am thankful. On the next Thursday, I’d add a new line to the top of the note and do the same thing. That’s it! Nothing crazy.
It looked a little like this:
8/8 — Meetings canceled; time to think 8/1 — Family game night 7/25 — Loving wife (wedding anniversary) 7/18 — Friends who care (bday surprise) 7/11 — Amex purchase protection 7/4 — Friends
Maybe not the most insightful notes ever written. But writing them was a start, and the act of doing so forced me to think (however briefly) about something or someone I appreciated over the last 7 days. It might sound simple, but consider the last time you’ve ever really thought about how much you appreciate what (and who) you have in your life.
Give sincere thanks
When the object of your gratitude is a person, consider reaching out to them and literally thanking them for the positive impact they’ve had on you.
The act of giving gratitude is strongly correlated with happiness, and for good reason. Those who give gratitude focus on what they already have, not on what they’re missing.
Not only that, expressing gratitude toward other people makes them feel valued and appreciated. Positivity is infectious and it draws people closer to you, strengthening and expanding your circle of friends, thereby improving happiness even more. It’s a virtuous cycle.
Keep a gratitude journal
A great way to work through your thoughts of gratitude and appreciation is to keep a gratitude journal. A gratitude journal is essentially a longer-form version of the “gratitude list” mentioned above. The journal format gives you more physical and mental space to reflect on the aspects of your life that you most appreciate.
Taking the time to do this deeper analysis can help you understand the why that underpins the what or the who for which you are grateful. It can help you notice patterns, influence the decisions you make, and change the kinds of situations into which you put yourself.
If you find yourself with writer’s block on a given day, you can help work through that by reading and responding to gratitude journal prompts designed to help (and challenge) your mind to think about gratitude in different ways. Journal prompts are a great way to keep your practice feeling fresh while also uncovering new insights about yourself that you might never have otherwise noticed.
I’ve included an exhaustive list of some of my favorite gratitude journal prompts in the inspiration section below.
Repeat gratitude quotes and affirmations
In today’s always-connected world, it’s all too easy to lose sight of your inner values and principles. We are constantly confronted with pressures, temptations, and expectations that cloud our minds and push us away from the people we really want to be.
I’ve written before about how you can combat this by keeping a personal manifesto that you read on a regular basis. A personal manifesto is basically a list of short affirmations or quotes that remind you who you are and how you want to engage with the world.
In my opinion, there’s no better way to keep your mind oriented toward thankfulness and gratitude than regularly revisiting quotes and statements of affirmations in those areas.
Imagine starting your day every Thursday (or even every day) by saying something along the lines of: “I am grateful for the abundance that I have and the abundance that’s on its way.”
This particular affirmation might not resonate with you, and that’s okay. Everyone is motivated in different ways. For affirmations to be effective, it’s important to pick one or two that upon first reading resonate deeply with you.
To get you started, I’ve added a list of some of my favorite quotes and affirmations below. I encourage you to read through each statement and pay attention to how your brain reacts to each one.
If any of them trigger that lightbulb in your head to turn on, you’ve found a good candidate for your weekly practice.
Thankful Thursday Inspiration
Thankful Thursdays shift your mindset by turning gratitude into a habit. But habit-building can be hard when you don’t know where to start.
Below are some of my favorite quotes, affirmations, and journal prompts to help you on your Thankful Thursday journey. Check them out and let me know what you think in the comments section. Better yet, share what statements inspire you, even if they’re not already listed here. Variety is the spark that ignites inspiration.
Quotes
I awoke this morning with devout thanksgiving for my friends, the old and the new. — Ralph Waldo Emerson
Gratitude and attitude are not challenges; they are choices. — Robert Braathe
Appreciation can make a day, even change a life. Your willingness to put it into words is all that is necessary. — Margaret Cousins
O Lord that lends me life, lend me a heart replete with thankfulness. — William Shakespeare
Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for. — Epicurus
Gratitude is the ability to experience life as a gift. It liberates us from the prison of self-preoccupation. — John Ortberg
Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for. — Zig Ziglar
He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has. — Epictetus
In everyone’s life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit. — Albert Schweitzer
In ordinary life, we hardly realize that we receive a great deal more than we give, and that it is only with gratitude that life becomes rich. — Dietrich Bonhoeffer
Gratitude is the sign of noble souls. — Aesop
When eating fruit, remember the one who planted the tree. — Vietnamese Proverb
The way to develop the best that is in a person is by appreciation and encouragement. — Charles Schwab
One can never pay in gratitude; one can only pay ‘in kind’ somewhere else in life. — Anne Morrow Lindbergh
I can no other answer make, but, thanks, And thanks, and ever thanks. — William Shakespeare
‘Enough’ is a feast. — Buddhist Proverb
What separates privilege from entitlement is gratitude. — Brené Brown
The world has enough beautiful mountains and meadows, spectacular skies and serene lakes. It has enough lush forests, flowered fields, and sandy beaches. It has plenty of stars and the promise of a new sunrise and sunset every day. What the world needs more of is people to appreciate and enjoy it. — Michael Josephson
Gratitude is a powerful catalyst for happiness. It’s the spark that lights a fire of joy in your soul. — Amy Collette
Learn to be thankful for what you already have, while you pursue all that you want. — Jim Rohn
— Willie Nelson
Thanksgiving is a special virtue. But ingratitude is opposed to Thanksgiving. Therefore ingratitude is a special sin. — Thomas Aquinas
Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful. — Buddha
When you are grateful, fear disappears and abundance appears. — Tony Robbins
Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well. — Voltaire
Got no checkbooks, got no banks, still I’d like to express my thanks. I got the sun in the morning and the moon at night. — Irving Berlin
Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving. — W. T. Purkiser
The deepest craving of human nature is the need to be appreciated. — William James
Some people grumble that roses have thorns; I am grateful that thorns have roses. — Alphonse Karr
I lie in bed at night, after ending my prayers with the words ‘Ich danke dir für all das Gute und Liebe und Schöne.’ (Thank you, God, for all that is good and dear and beautiful.) — Anne Frank
Reflect upon your present blessings, of which every man has plenty; not on your past misfortunes, of which all men have some. — Charles Dickens
For my part, I am almost contented just now, and very thankful. Gratitude is a divine emotion: it fills the heart, but not to bursting; it warms it, but not to fever. — Charlotte Brontë
Who does not thank for little will not thank for much. — Estonian Proverb
If the only prayer you said was thank you, that would be enough. — Meister Eckhart
Wear gratitude like a cloak, and it will feed every corner of your life. — Rumi
Feeling gratitude and not expressing it is like wrapping a present and not giving it. — William Arthur Ward
Gratitude is when memory is stored in the heart and not in the mind. — Lionel Hampton
If the only prayer you said in your whole life was, ‘Thank you,’ that would suffice. — Meister Eckhart
I feel a very unusual sensation—if it is not indigestion, I think it must be gratitude. — Benjamin Disraeli
I have a lot to be thankful for. I am healthy, happy and I am loved. — Reba McEntire
A thankful heart is not only the greatest virtue, but the parent of all the other virtues. — Cicero
We can only be said to be alive in those moments when our hearts are conscious of our treasures. — Thornton Wilder
When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. — Tecumseh
Gratitude looks to the Past and love to the Present; fear, avarice, lust, and ambition look ahead. — C.S. Lewis
Gratitude is not only the greatest of virtues, but the parent of all others. — Marcus Tullius Cicero
Silent gratitude isn’t very much to anyone. — Gertrude Stein
The unthankful heart discovers no mercies; but the thankful heart will find, in every hour, some heavenly blessings. — Henry Ward Beecher
We must find time to stop and thank the people who make a difference in our lives. — John F. Kennedy
Joy is the simplest form of gratitude. — Karl Barth
Gratitude is a quality similar to electricity: It must be produced and discharged and used up in order to exist at all. — William Faulkner
If you fail to carry around with you a heart of gratitude for the love you’ve been so freely given, it is easy for you not to love others as you should. — Paul David Tripp
Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom. — Marcel Proust
The soul that gives thanks can find comfort in everything; the soul that complains can find comfort in nothing. — Hannah Whitall Smith
As we express our gratitude, we must never forget that the highest appreciation is not to utter words but to live by them. — John F. Kennedy
It’s a funny thing about life, once you begin to take note of the things you are grateful for, you begin to lose sight of the things that you lack. — Germany Kent
Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity. It makes sense of our past, brings peace for today, and creates a vision for tomorrow. — Melody Beattie
The roots of all goodness lie in the soil of appreciation for goodness. — Dalai Lama
There is a calmness to a life lived in gratitude, a quiet joy. — Ralph H. Blum
Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough. — Oprah Winfrey
Strive to find things to be thankful for, and just look for the good in who you are. — Bethany Hamilton
Thankfulness is the beginning of gratitude. Gratitude is the completion of thankfulness. Thankfulness may consist merely of words. Gratitude is shown in acts. — Henri Frederic Amiel
Gratitude goes beyond the ‘mine’ and ‘thine’ and claims the truth that all of life is a pure gift. — Henri J.M. Nouwen
Acknowledging the good that you already have in your life is the foundation for all abundance. — Eckhart Tolle
Enjoy the little things, for one day you may look back and realize they were the big things. — Robert Brault
“Thank you” is the best prayer that anyone could say. I say that one a lot. Thank you expresses extreme gratitude, humility, understanding. — Alice Walker
We would worry less if we praised more. Thanksgiving is the enemy of discontent and dissatisfaction. — Harry A. Ironside
Be grateful in your own hearts. That suffices. Thanksgiving has wings, and flies to its right destination. — Victor Hugo
The unthankful heart discovers no mercies; but let the thankful heart sweep through the day and, as the magnet finds the iron, so it will find, in every hour, some heavenly blessings. — Henry Ward Beecher
Gratitude bestows reverence, changing forever how we experience life and the world. — John Milton
For my part, I am almost contented just now, and very thankful. Gratitude is a divine emotion: it fills the heart, but not to bursting; it warms it, but not to fever. — Charlotte Brontë
Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude. — Ralph Waldo Emerson
He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has. — Epictetus
Gratitude will shift you to a higher frequency, and you will attract much better things. — Rhonda Byrne
The single greatest thing you can do to change your life today would be to start being grateful for what you have right now. — Oprah Winfrey
Gratitude is the sweetest thing in a seekers life – in all human life. If there is gratitude in your heart, then there will be tremendous sweetness in your eyes. — Sri Chinmoy
I would maintain that thanks are the highest form of thought, and that gratitude is happiness doubled by wonder. — Gilbert K. Chesterton
Thankfulness is the quickest path to joy. — Jefferson Bethke
The heart that gives thanks is a happy one, for we cannot feel thankful and unhappy at the same time. — Douglas Wood
If a fellow isn’t thankful for what he’s got, he isn’t likely to be thankful for what he’s going to get. — Frank A. Clark
I’m still thanking all the stars, one by one. — Marissa Meyer
We can always find something to be thankful for, and there may be reasons why we ought to be thankful for even those dispensations which appear dark and frowning. — Albert Barnes
I awoke this morning with devout thanksgiving for my friends, the old and the new. — Ralph Waldo Emerson
Remember that what you now have was once among the things that you had hoped for. — Epicurus
When I started counting my blessings, my whole life turned around. — Willie Nelson
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. — Brené Brown
When eating fruit, remember the one who planted the tree. — Vietnamese Proverb
Let gratitude be the pillow upon which you kneel to say your nightly prayer. And let faith be the bridge you build to overcome evil and welcome good. — Maya Angelou
Rest and be thankful. — William Wordsworth
This a wonderful day. I’ve never seen this one before. — Maya Angelou
We can only be said to be alive in those moments when our hearts are conscious of our treasures. — Thornton Wilder
I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder. — G.K. Chesterton
When it comes to life the critical thing is whether you take things for granted or take them with gratitude. — G.K. Chesterton
The soul that gives thanks can find comfort in everything; the soul that complains can find comfort in nothing. — Hannah Whitall Smith
Enjoy the little things, for one day you may look back and realize they were the big things. — Robert Brault
Gratitude helps you to grow and expand; gratitude brings joy and laughter into your life and into the lives of all those around you. — Eileen Caddy
When I started counting my blessings, my whole life turned around. — Willie Nelson
Happiness cannot be traveled to owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace, and gratitude. — Denis Waitley
We should certainly count our blessings, but we should also make our blessings count. — Neal A. Maxwell
The root of joy is gratefulness. — David Steindl-Rast
When I started counting my blessings, my whole life turned around.
None is more impoverished than the one who has no gratitude. Gratitude is a currency that we can mint for ourselves, and spend without fear of bankruptcy. — Fred De Witt Van Amburgh
A thankful heart is not only the greatest virtue, but the parent of all the other virtues. — Cicero
There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle. — Albert Einstein
Before I get out of bed, I am saying thank you. I know how important it is to be thankful. — Al Jarreau
For me, every hour is grace. And I feel gratitude in my heart each time I can meet someone and look at his or her smile. — Elie Wiesel
Whatever we are waiting for—peace of mind, contentment, grace, the inner awareness of simple abundance—it will surely come to us, but only when we are ready to receive it with an open and grateful heart. — Sarah Ban Breathnach
I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder. — G.K. Chesterton
Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings. — William Arthur Ward
Make it a habit to tell people, ‘thank you.’ To express your appreciation sincerely and without the expectation of anything in return. Truly appreciate those around you, and you’ll soon find many others around you. Truly appreciate life, and you’ll find that you have more of it. — Ralph Marston
No duty is more urgent than giving thanks. — James Allen
“Thank you” is the best prayer that anyone could say. — Alice Walker
Journal Prompts
Talk about how the work you do has changed your life.
What do you like the most about your town or city?
Write about a challenging person in your life (i.e. someone you frequently disagree with) and the qualities you like about this person.
What book are you most grateful for having read?
What is your favorite charity and why do you support it?
Are you a morning person or a night owl? What do you love most about this part of the day?
What is something that you’ve recently fixed?
Describe your favorite sight.
Write about someone who makes your life better.
Who is someone who has taught you an important life lesson? What was the lesson?
How have you recently cared for your physical wellbeing?
What hobbies (or activities) would you miss if you could no longer do them?
What is one something you’ve learned this week that you’re thankful for?
Where was your last vacation? Describe what you did there.
Describe one thing that you like about your daily commute to work?
If you’re single, what is your favorite part about being single? Or if you’re married, what is your favorite part about being married?
What is one thing you look forward to enjoying each day after work?
Reflect on a quote or song that focuses on gratitude.
Name and write about someone you’ve never met, but who has helped your life in some way.
What freedoms are you most grateful for?
What makes you beautiful?
Describe a “perfect day” that you recently had.
Who is a teacher or mentor that has made an impact on your life and how did they help you?
What is your favorite quote or a bit of wisdom that you like to frequently share with others?
Describe why you are grateful for your pets.
Do you feel that you appreciate the good in your life often enough?
Describe your favorite taste.
How have you recently cared for your mental wellbeing?
What is a personal viewpoint that positively defines you as a person?
List 10 things you have now that you didn’t have 5 years ago.
What body part or organ are you most grateful for today? (e.g., your eyes because you got to see a new movie)
What is your favorite part of your daily routine?
What are a few ways you can appreciate your health whenever you’re sick?
List 10 things you are looking forward to in the next year.
What is a way you can show more gratitude every day?
Create a list of people you want to write thank you cards to and why. (Bonus points if you send them out.)
Describe a recent time when you truly felt at peace.
Who is the one friend you can always rely on?
Describe your favorite sensation.
How has someone else’s gratitude made a difference in your life?
Who is someone that’s made a difference in your life? How? Why?
What fear are you currently facing? How can you use this fear to your advantage?
What aspects of your job do you enjoy the most?
What activity do you enjoy when with others?
What is a favorite country that you’ve visited?
Share why you are thankful for your closest friend. Bonus: Send them a card or letter to let them know.
What do you love most about the current season?
List 10 of your favorite possessions.
Describe a weird family tradition that you love?
How is your life more positive today than it was a year ago?
When you were a child, what did you want to be when you grew up?
What do other people like about you?
Describe a small, everyday thing that you enjoy with a special person in your life.
What is your favorite memory of your mother (or stepmother?
List 10 ways you can share your gratitude with other people in the next 24 hours.
What is your favorite sports team? Describe a cherished memory you have when cheering for this team.
What is something fun you experienced in the last year?
List 10 things you like about your job or workplace.
What is an app or piece of technology that you use every day which adds value to your life?
Describe your favorite smell.
What are a few aspects of modern technology that you love?
What is your favorite memory of your father (or stepfather)?
What is something that made you smile today?
What is your favorite holiday and why do you love it?
When was the last time you had a genuine belly laugh and why was it so funny?
What is something that comes easily to you, but is challenging for others?
What makes you happy to be alive?
What is a recent purchase that has added value to your life?
Describe a favorite pet and what you love(d) about it.
What is your favorite habit and why it is an important part of your daily routine?
Who has forgiven you for a mistake you’ve made in the past?
Describe a favorite outfit and why you feel great when wearing it.
What is a mistake that I’ve made, which ultimately led to a positive experience?
When was the last time you had a great nap where you awoke feeling fully refreshed?
What is your favorite T.V. show and why do you love it?
Describe the last time you procrastinated on a task that wasn’t as difficult as you thought it would be.
List 5 memories from your childhood you are grateful to have.
List 3 things that were difficult to live through, but you are now grateful for the experience.
What is a major lesson that you learned from your job?
Describe your favorite sound.
What is a great book you’ve recently read?
List 10 items that you take for granted, which might not be available to people in other parts of the world (i.e. Clean water, electricity, etc.)
What is the last thank you note you’ve received and why?
What is a great recipe you’ve prepared that others rave about?
What is your top goal? Why is this goal important to you?
What do you love most about your country?
What are you most looking forward to this week?
Write about a time where you felt courageous.
Describe your happiest childhood memory?
List 10 major life accomplishments that you’re proud to have achieved.
Who can you count on whenever you need someone to talk to and why?
Who is someone you cannot imagine your life without?
Shower or bath? Which do you prefer and why?
Describe your oldest friend. What do you like most about this person?
What is a small win that you accomplished in the past 24 hours?
What is your favorite movie and why do you love it?
What is the hardest thing you’ve had to do, which led to a major personal accomplishment?
What activity do you enjoy most when alone?
Describe your favorite location in your house and why you like it.
What makes you happy when you’re feeling down.
How can you pamper yourself in the next 24 hours?
What is something you love(d) about your father (or step-father)?
What is something positive you can learn from one of your negative qualities? (i.e. Being anxious means you’re really good at planning things out.)
Talk about a challenge you are happy to have overcome.
What is the biggest lesson you learned in childhood?
Who made you smile in the past 24 hours and why?
Write about a recent obstacle you faced and how you overcame it.
Show how grateful you are for your family.
Describe something positive in your life that you didn’t have five years ago.
Write about a recent time when a stranger did something nice for you.
Name 5 things you are grateful for this week.
What is a favorite drink that you like to enjoy each day?
List 10 skills you have that most people don’t possess.
What is your favorite food you love to indulge in?
Describe an experience that was painful, but made you a stronger person.
What was something you did for the first time recently?
What is a popular song that you enjoy (and why do you like it)?
What is one thing you are most grateful for in your life right now?
What is one of your favorite songs from your childhood?
What artist, musician or author are you most grateful for?
Describe your favorite pet (or former pet)?
Describe a funny YouTube video that you recently watched.
Name something surprising that happened to you recently.
What is something you love(d) about your mother (or step-mother)?
What is one aspect of your health that you’re more grateful for?
What is your favorite way to enjoy nature? (i.e. walking in the woods, sitting on the beach, or hiking in the mountains, etc.)
Look around the room and list all the items that you’re grateful for.
What is the biggest accomplishment in your professional life?
What is your favorite emotion to feel?
What is the biggest accomplishment in your personal life?
List 10 things you like the most about your country? (On the topic of lists, learn how to create a gratitude list and make it a part of your gratitude practice.)
Describe the last time someone helped you solve a problem at work.
List 10 qualities do you like about yourself.
Describe a family tradition that you are most grateful for.
What gift did you enjoy receiving in the past year?
List 10 hobbies and activities that bring you joy?
What is one lesson you learn from rude people?
What is your favorite season and what do you like about it?
What is today’s weather and what is one positive thing you can say about it?
