Today is the third Sunday of 2021 and our third Self Care Sunday Idea, ‘Write Down Five Things You Are Grateful For’!


Self Care Sunday Ideas

Every Sunday we will be sharing a new Self Care Sunday Idea with you here on our blog and across our social media channels so be sure to check in with us 😉


Idea 3. Write Down Five Things You Are Grateful For

Our third Self Care Sunday Idea is ‘Write Down Five Things You Are Grateful For.

Gratitude is an emotion that comes from appreciation, a thankfulness of the good things in your life, in you and in the world around you. Gratitude is an awareness and it’s powerful, with the ability to transform a negative into a positive. It can change how you feel inside, bring hope and happiness, improve your health, your relationships, your career and so much more. It can quite literally transform your life.

In today’s society, especially at this time of a global pandemic, the negative is often sensationalised and the positive is ignored. You see it in the news, in magazines and newspapers. You hear it in the supermarket, at work and even from friends and family. All of this negativity can be overwhelming and affect our physical, mental, emotional and spiritual self.

If you’re feeding into the negativity, focusing on the negative rather than the positive, you are doing yourself a serious disservice. You are potentially harming your health and wellbeing, straining your relationships, hurting your career amongst other things.

When you express gratitude, it diminishes the negativity in a powerful way. Studies show that practicing gratitude can:

  • Improve our physical health, mental, emotional and spiritual health
  • Create a feeling of optimism, joy and satisfaction
  • Reduce stress, anxiety and depression.
  • Strengthen our immune system
  • Lower blood pressure
  • Give us the ability to bounce back quicker after a traumatic event
  • Strengthens our relationships
  • Bring about a feeling of being connected to your community and our sense of empathy
  • Enable us to recognise and appreciate what you have rather than what you don’t have
  • Lead to us becoming more compassionate and empathetic
  • Lead us to a better quality and more rewarding life
  • Improves our self-esteem and self-confidence
  • Improves the quality of our sleep

Practicing gratitude changes your perspective on life.

Practicing Gratitude

In order to change your perspective, you need to make practicing gratitude a habit. One of the easiest, and most effective ways to do this is to write down things that you are grateful for or keep a gratitude journal.

Whether you choose to journal in the morning, at night or both is up to you, just pick a quiet time and spend a few minutes reflecting on and thinking about, documenting and appreciating the positive things in your life.

Writing in your journal every day will ensure you stay focused on the positive so the negative can be washed away. Do it for a month, two months, six months, a year. the longer you do it, the more ingrained it will become in your mind and the more your mindset will shift.

Initially, recognising the positive aspects may feel awkward, but the more you look, the more you will find. There is beauty all around you, within you. A new day, a hug from a loved one, a smile, a sunset, a friend, a personal goal being met. These are all things you can be grateful for. Even if you only find one thing to be grateful for each day, that’s okay. It’s a start. As you journal, try to work up to three, five or even ten things a day when possible.

Embracing gratitude is an important daily exercise that will help you grow in love, joy, and peace. You can enjoy the lasting benefits of thankfulness in just 3 minutes a day.

As you write down 5 things you are grateful for think about these 25 gratitude prompts to guide your thoughts as you reflect upon your day. I encourage you to keep your responses raw and honest whilst doing so.

  1. What do you love most about your life right now?
  2. Where is your favourite place to be and what makes it special?
  3. What are you really passionate about and why?
  4. What activities make you happy and why?
  5. What makes you feel excited about your future?
  6. What was the most enjoyable thing that happened to you today?
  7. What recent event wasn’t enjoyable, but you found a silver lining to it?
  8. Who is your best friend and why? How do you feel when you’re around them?
  9. Look out your window. What do you see that you feel thankful for?
  10. Who do you feel thankful for at work and why?
  11. Make a list of the blessings in your life that you may have taken for granted.
  12. Think back to an event in your childhood that you can be grateful for today. Were you grateful for the event at the time?
  13. Who was your best childhood friend? How did they make your life better?
  14. Close your eyes. Take a deep breath. Listen to the sounds around you. What are you grateful for in this moment?
  15. What has made you giggle today?
  16. What are three things you love to do with your friends and family and why?
  17. What do you love most about the person in your life that is closest to you?
  18. How does nature make your life better?
  19. How does your favourite music make you feel?
  20. What activity do you find most relaxing?
  21. What do you like most about your body?
  22. What is your most unique characteristic? How can you show gratitude for your uniqueness?
  23. What is the funniest thing that happened to you lately? How did that make you feel?
  24. What part of your daily routines do you like the most and why?
  25. What do you enjoy most about the weekend?
  26. What is the best thing that has happened to you in the last year? What made it so awesome?
  27. What teacher, mentor or coach are you thankful for and why?


It’s Good To Share

I would love to hear what you are grateful for today so feel free to submit your thoughts in the comments below.

And for more Self Care Sunday inspiration and information about our Put U First Movement’s Self Care Sunday Zoom Call and 7 Day Self Care Challenge visit

Don’t forget to check back for next weeks Self Care Sunday Idea!

Happy Self Care Sunday, thank you being here. I hope your day is filled with lots of gratitude, much love Joanne 💚


Author Bio

Joanne Lee is a Complementary & Holistic Therapist, Reiki Master Teacher, Life Coach, Tutor, Assessor and owner of The Full Spectrum Centre Limited. With over 19 years experience, she specialises in chronic illness, holistic health, well-being, relaxation, stress management and fertility.

Joanne’s approach is unique, she has an intuitive understanding of issues and really listens, to explore ways of addressing and resolving problems in a very relaxed and safe environment.

Disclaimer: This article is for informational and educational purposes only and is not a substitute for medical advice, diagnosis or treatment.


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