Small things from today

These work well at the end of a day, when the details are still fresh. Pick one and describe it properly.

  • Describe the first moment today that felt easy, and what made it easy.
  • Talk about a meal or drink from today, down to the taste and where you had it.
  • Name something that worked exactly as it should today, and say what would have happened if it hadn't.
  • Tell the story of a stranger who made your day a little smoother.
  • Describe a sound, smell or view from today you'd like to remember.
  • Talk about a problem today that someone else quietly solved for you.

People you're glad of

Gratitude for people lands harder when you name what they actually did.

  • Tell the story of the last time someone helped you without being asked.
  • Describe a person whose habit you've quietly copied, and how it shows up in your day.
  • Talk about someone you haven't thanked yet, and say what you'd tell them.
  • Remember a teacher, coach or boss who saw something in you early, and say what they noticed.
  • Describe a message or call this week that you were glad to get.
  • Talk about a person who makes ordinary errands better when they come along.

Places, things and your body

The things you stop noticing are often the ones you'd miss first.

  • Describe a place within a short walk of home that you'd miss if you moved.
  • Describe a piece of clothing you're glad you own and where you've worn it.
  • Name something your body let you do today that you usually take for granted.
  • Describe the most comfortable spot in your home and what you do there.
  • Talk about something you know how to do because one particular person showed you.
  • Describe the weather today and one thing it made possible.

For days when it doesn't come easily

On a flat or difficult day, go small and stay honest. One thing is enough.

  • Talk about something difficult from the past that gave you something you still use.
  • Describe a mistake that turned out to be useful.
  • Name one thing that's still okay today, even if most things aren't.
  • Talk about a comfort you can count on, however small.
  • Describe a time you were lucky and didn't notice until later.
  • Describe something ordinary you'll get to do tomorrow that someone else might wish for.

How to use these prompts

Gratitude goes stale when it's the same three things every night, so rotate between the sections. In Dawn Light, tap the sun, read the prompt aloud and answer it.

  • Say the prompt aloud before you start talking, so your answer starts from the question
  • Answer one prompt in detail rather than five in a line each
  • Keep one prompt for a week and find a new answer each day
  • If an answer turns into a list, stop and describe just one item

Questions about gratitude journaling

How many things should I list in a gratitude journal?

One to three is plenty. Describing one thing in detail tends to say more than five things in a line each, and it's easier to keep up.

What if I can't think of anything to be grateful for?

Use the prompts for days when it doesn't come easily and go small. Something that's still okay or a comfort you can count on both count. Some days the honest answer is short, and that's fine.

Should I do gratitude journaling in the morning or at night?

Either works. At night you have the whole day to draw on, and in the morning it can shape what you notice. Pick the time you'll keep.

Say one thank you tonight

Tap the sun, read a prompt aloud and talk for a minute. Dawn Light writes down every word on your iPhone, and On this day brings back what you said a year ago.

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