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Gratitude list – the help you need on bad days

Gratitude list - the help you need on bad days

Are you familiar with those mornings when you wish you could stay in bed for the whole day? That's how my day started today. I just hated this Monday before it even started. I was tired, unmotivated and felt a bit hopeless. Nevertheless I knew I had to get up and say goodbye to the coziness of my bed. 

I made it to the kitchen and started to prepare my coffee. When the aroma of the grounded powder hit my nose I realized I got to do something to fight with Monday-Melancholy. 

I've heard about 10 healthy morning-habits that doesn't only help you to start the day the best way you can but also to get the most out of it. There are many good tips in this video which - on my better days - I would love to try. 

But today wasn't the day. However, I was determined to do something and I decided to collect things in my life that I can be grateful for. I knew there were many similar lists on the internet but I wanted to create my special one. So I sat down to my laptop with my huge mug of coffee and some cookies to cheer me up and started to write. Here's the result.

cup of coffee with milk foam

#1 - Being alive & being healthy

I know, I know, this is a cliché. But it's true. I think we forget too often how lucky we are for the simple fact that we are alive. Health is another luck-factor that we tend to dis-appreciate easily. 

I realized that I was grateful for the following things:

  • I'm able to move
  • I'm healthy
  • I can see, hear, smell, taste and touch- I consciously experienced all of them (checked the beautiful view out there, listened to the music of autumnal leaves in the wind,enjoyed the aromas of my coffee both by smelling and tasting it, and relished the warmness of the liquid in my mug)

#2 - Having a place to live in and enough to eat

If you don't have to live on the streets, struggle with starvation and you have access to clean water you belong to a group of exceptionally lucky people. We can easily get use to these things but they're not obvious at all. 

(I don't know about you but when I started to think about this I also felt remorse for the fact that I had taken all these things for granted...) It's definitely time to change that!

hands of woman reading book by fireplace

#3 -Me time

If you have even just a bit of me time you have the opportunity to do something for yourself. And that's extremely precious and you must be grateful for that. Also, you must find out what's the best way you can use that time. Do you like to read? Watch a movie? Pamper yourself with a bath? Drink a nice cup of tea? Whatever your choice is, make sure you enjoy every second of your me time.

#4 - Family

I know family is often a delicate area as it's not always easy to get on well with family members. But if you have at least one family member whom you love and trust you're on the bright side. I think it's important to spend enough quality time with your loved ones. 

4 family members standing on the beach during sunset

#5 - Friends

Actually, this doesn't need much explanation. As I age I find that friends get more and more important in my life and I'm so grateful for them. Though it took some time I finally learned that asking for help shouldn't be something that I have to be ashamed of. We all need help sometimes. And it's an amazing feeling that my friends are always there for me just like I am for them. It doesn't matter if you have "just" one friend or many, never ever forget to appreciate the gift of friendship.

two young women playing on a meadow

#6 - Being capable to notice small miracles

This is something that requires a bit of learning if you're not a natural 'miracle-noticer'. 

No matter where you go or what you do, there are always some nice things around you that deserve to be noticed. It doesn't matter whether it's the sunshine peeking through the leaves of a tree, a cute little girl's joy when she can play with a dog or an elderly couple walking hand in hand as if their love were the most powerful thing on Earth. 

Forcing yourself to notice these tiny wonders can help you to catch glimpse of the present moment's happiness. It may not be easy at the beginning but believe me, it's worth to train yourself.


Writing is therapeutic, they say, and based on my experiences it's definitely true. Now that I finished this article my mood is back in its normal happy-mode. I don't know if that's entirely the result of the gratitude-list - I think the huge amount of coffee helped a lot as well - but I decided to convert this article into a downloadable PDF file for you.

Carry it on your phone or just save it to your computer and whenever you feel blue force yourself to do two things: put on some inspiring music and read it. By the time you finish there's a high chance you'll feel a lot better.

Drop your email address and get this article in PDF for free!


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