25 Gratitude Questions to Rewire Your Brain for Positivity

ByNausheen Farishta
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Practicing gratitude is one of the most powerful ways to shift your mindset and improve overall well-being. One simple yet effective way to cultivate gratitude is by using gratitude questions to reflect on the positive aspects of life. 

Instead of waiting for gratitude to find you, you can actively seek it out and make it a daily habit. In this post, we’ll explore what gratitude is, why it’s beneficial, and how to use gratitude questions to deepen your appreciation for life.

Download your Gratitude Journal Page here

What Is Gratitude?

Gratitude is a feeling of appreciation, a sense of fullness that comes from recognizing the good in your life. It can be sparked by a person, a moment or an experience that brings joy and completeness. 

Expressing gratitude often feels even better than receiving it, fostering a sense of connection and warmth. It is an awareness that shifts your focus from what’s lacking to what’s abundant in your life.

a cardboard-colored greeting card with black text on it that says THANKS!

The Benefits of Gratitude Reflection

There’s significant evidence for the benefits of a gratitude reflection practice, including:

Boosts Feel-Good Chemicals in the Brain

Gratitude is scientifically linked to increased dopamine levels, the chemical responsible for pleasure and motivation. When you reflect on what you’re grateful for, your brain rewards you with a sense of happiness and contentment.

Enhances Relaxation and Well-Being

Practicing gratitude also increases serotonin production, the neurotransmitter that helps regulate mood and promote relaxation. A consistent gratitude practice can contribute to a greater overall sense of well-being.

Reduces Stress, Anxiety, and Pain

Gratitude has been shown to lower stress levels, which in turn helps alleviate symptoms of anxiety and depression. It also has physiological effects, such as reducing pain perception and improving sleep quality.

Builds Resilience and Strengthens Mindset

When life gets tough, gratitude helps reframe challenges as opportunities for growth. It allows you to shift from seeing burdens to recognizing blessings, helping you develop emotional resilience over time.

Rewires the Brain for Positivity

The more we practice gratitude, the more our brain adapts to seek out things to appreciate. Over time, this rewiring helps us naturally focus on the positive, reducing the tendency toward negativity and comparison.

hand holding up a white mug with three colorful lines on it: pastel purple, then mustard yellow, then bright pink. the mug says Think Happy Thoughts in a white font

Gratitude Questions to Prompt Yourself With

It’s easy to feel grateful when everything is going well, but true gratitude is cultivated even in difficult moments.

One way to do this is by keeping a gratitude journal or reflecting on meaningful questions. Below are 25 powerful gratitude questions to guide your reflections:

Reflecting on Daily Life

  1. What’s one small thing that brought you joy today?
  2. What’s something in your daily routine that you appreciate?
  3. Who made a positive impact on your life recently?
  4. What’s a simple pleasure you often overlook?
  5. What’s something beautiful you noticed today?

Appreciating Personal Growth

  1. How have you grown in the past year?
  2. What’s a past challenge that helped shape who you are today?
  3. What’s a skill or trait you’re grateful to have?
  4. What’s a mistake that turned into a valuable lesson?
  5. How have your struggles made you stronger?

Gratitude for Relationships

  1. Who in your life supports and uplifts you?
  2. What’s a kind act someone has done for you?
  3. What’s a meaningful memory you’ve shared with a loved one?
  4. How has a friend or family member positively influenced you?
  5. Who inspires you, and why?

Finding Gratitude in Challenges

  1. What’s something difficult that taught you an important lesson?
  2. What’s a hardship you’ve overcome that you can now appreciate?
  3. How have past disappointments led to better opportunities?
  4. What’s a strength you’ve gained from adversity?
  5. How has a setback helped you grow in unexpected ways?

Expanding Gratitude Beyond the Obvious

  1. What’s something you’re grateful for that you once took for granted?
  2. What’s something you don’t have that you’re grateful to be free from?
  3. What’s a part of your body you appreciate for what it allows you to do?
  4. How has nature provided you with moments of gratitude?
  5. What’s something in your life today that your past self would have been grateful for?

How to Get in the Habit of Gratitude Reflection

flatlay of a coffee mug with a spoon in it, a red-flowered little notebook and a larger journal for reflecting on gratitude questions that is navy blue with flowers on it and reads 'it is well with my soul'

To make gratitude a daily practice, anchor it to an existing habit. For example:

  • If you journal in the morning, start or end with a gratitude entry.
  • If you practice yoga, take a moment of gratitude before or after your session.
  • If you brush your teeth, use that time to mentally list a few things you appreciate.

If you’re struggling to find gratitude, start with something simple. Even in difficult moments, finding one small thing that brings you joy, no matter how minor, can shift your mindset over time.

Another powerful approach is guided gratitude meditations. Apps like Calm, Insight Timer or YouTube offer a variety of options to help you build a consistent practice.

The Power of Expressing Gratitude

Beyond thinking about gratitude, expressing it can be even more powerful. Sending a simple message of appreciation to a friend, writing a thank-you note, or verbally acknowledging someone’s kindness not only strengthens relationships but also deepens your own feelings of gratitude. 

When you express gratitude, you create a cycle of positivity that benefits both you and those around you.

A New Perspective on Gratitude

Most of us express gratitude for what we have, but have you ever considered being grateful for what you don’t have? Reflecting on what you’ve been freed from—whether it’s past burdens, unhealthy relationships, or limiting beliefs—can shift your perspective and deepen your appreciation for the present.

By actively engaging in gratitude questions and reflections, you can train your mind to focus on the good, build resilience and create a lasting sense of appreciation in your life.

Listen to the episode: Gratitude Reflection Practice

In this solo episode, I discuss and tap into the science-backed benefits of activating gratitude. It covers:

  • Research-backed benefits of gratitude
  • Tips for cultivating gratitude in our daily lives with active intent
  • The difference between reflecting on, feeling and expressing gratitude

RESOURCES:

Download your Gratitude Journal Page here

Articles referenced for this episode:
Forbes: The Power of Gratitude
Conscious Lifestyle Mag: How to Harness the Power of Gratitude
PositivePsychology.com: The Neuroscience of Gratitude and How it Affects Anxiety & Grief

Nausheen Farishta is a Pakistani-American woman in her 30s who writes about self love, self worth and personal development topics. Host of the Self Worth Edit podcast, she is a divorcee who is passionate about empowering fellow women of color in particular to live life boldly on their own terms.