Gratitude List: Free 30-Day Printable
A gratitude list is a short, written list of things you're thankful for today. This one gives you room for three a day for 30 days, plus 20 examples from people in recovery to get you started. It's free to print, with no sign-up.
Sponsors hand out gratitude lists for a reason: it's hard to feel sorry for yourself and thankful at the same time. Write yours at night, before bed, and thank God for each thing on it.
Download free PDFFree. No email, no sign-up. A printable PDF, letter size.
How to write a gratitude list
- Write three things a day. Small is fine: a hot shower counts.
- Be specific. “My daughter laughed at dinner” beats “my family.”
- Try not to repeat yourself. By day 10 you'll start looking for good things during the day.
- Say thank you to God for each one, out loud if you can.
- On a bad day, write it anyway. That's the day it helps most.
20 gratitude list examples from recovery
- I woke up sober today.
- I remember last night.
- No hangover, no shaking hands.
- My sponsor picked up the phone.
- Someone at the meeting said exactly what I needed to hear.
- My kids want to be around me again.
- I paid a bill on time.
- Coffee after the meeting.
- I slept through the night.
- My wife trusted me with the car.
- I told the truth when a lie would have been easier.
- God didn't give up on me.
- A verse that stuck with me all day.
- I drove past the liquor store and kept going.
- My body is healing.
- I have a church that welcomed me.
- I helped a newcomer find a chair and a coffee.
- Money in my account that didn't go to drinking.
- I was patient with someone today.
- I get to start again tomorrow.
| Day | Today I'm grateful for… | …and for… | …and for… |
|---|---|---|---|
| 1 | |||
| 2 | |||
| 3 |
The PDF runs from 1 to 30.
- After 30 days, what changed in me?
How to use it
- Print the list and keep it by your bed with a pen.
- Each night, write three things you're thankful for today.
- Thank God for each one before you sleep.
- Read your list to your sponsor or a friend once a week.
- When the 30 days are done, print another one.
Scripture to go with it
“…give thanks in all circumstances; for this is the will of God in Christ Jesus for you.”
“Bless the LORD, O my soul, and forget not all his benefits,”
“This is the day that the LORD has made; let us rejoice and be glad in it.”
“…do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”
Written by Steps & Scripture. Steps & Scripture is not affiliated with Alcoholics Anonymous World Services, Inc.
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Common questions
Why do people in recovery write gratitude lists?
Because resentment and self-pity are two of the fastest roads back to a drink, and gratitude pushes against both. Many sponsors ask for a list every night.
What if I can't think of anything?
Start with the basics: you're alive, you're sober today, you have a bed. Use the 20 examples above. It gets easier after the first week.
Morning or night?
Either works. Many people write it at night as part of looking back over the day, then thank God for it before bed.
Can I print copies for my group?
Yes. Print as many as you like and share them freely.
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