Practicing Gratitude in Recovery: A Simple Tool for Lasting Change
Recovery is hard, and it’s easy to focus most of our attention on what we’ve lost, the challenges we’re currently struggling with, and what challenges may still lie ahead. But focusing all of our energy on the negative is exhausting and often leads us to feeling overwhelmed–this is where gratitude comes in.
Gratitude is a powerful tool in addiction recovery, as well as a healthy habit for overall mental health. Gratitude fosters positive thinking, resilience, and, often, a stronger commitment to sobriety. By actively focusing on what’s good—whether it’s your progress, your support system, or simply a moment of peace or smile from a stranger—you can build a strong foundation for long-term recovery rooted in resilience and mental fortitude.
Let’s Dive into How Gratitude Benefits Recovery:
1. Positive Perspective Shifts
Gratitude helps you shift your focus from what you don’t have to what you do have. It nurtures a sense of abundance and calm and reduces feelings of deprivation that can lead to wanting to escape your feelings with a return to substance use.
2. A Reduction in Negative Thinking
By tuning into what’s good, gratitude helps rewire your brain toward optimism. This practice can help you avoid getting stuck in negative thinking spirals or patterns, including hopelessness, shame, or despair that often accompany addiction.
3. Stronger Relationships
Expressing gratitude fosters appreciation and connection. Whether it’s thanking a friend or loved one for their support, writing a note to a peer or mentor, or simply showing up with love—gratitude builds stronger, healthier relationships.
4. Increased Emotional Well-being
Gratitude is directly linked to lower levels of anxiety, depression, and stress. It helps you feel more grounded and emotionally steady—especially important during your toughest challenges in recovery.
5. Increased Motivation
Noticing how far you’ve come fuels your desire to keep going. Gratitude helps you see progress even in the small things—and that recognition builds momentum and motivation to continue your recovery journey.
Practicing Gratitude in Recovery
You don’t need to take a class or sign up for a special app to start a gratitude practice—all you need is a few minutes a day and an openness to reflect. Here are a few ways to get started:
1. Start a Gratitude Journal
Write down 3-5 things each morning or evening that you’re grateful for. This simple act can lift your mood and shift your perspective.
2. Focus on the Positive Daily
Make it a daily habit to notice one good thing—whether it’s a kind word, a delicious treat, or the strength it took to stay sober today.
3. Show Appreciation
Send a thank you text, give a compliment, or do something kind. Expressing gratitude strengthens relationships and reminds others they matter.
4. Practice Self-Gratitude
Recovery is hard work—acknowledge that. Thank yourself for staying the course, showing up, and growing, even when it’s hard.
5. Practice Being in the Present
Notice a breeze, a bird outside the window, the delicious smell of your cup of coffee—these small joys matter. Being present allows you to recognize and appreciate the wonderful people, animals, places, and things around you.
6. Create a Gratitude List
Write out the people, opportunities, lessons, or moments you’re thankful for and make a habit of revisiting it when times feel tough. You can even hang it on your fridge or bathroom mirror for a daily reminder.
Start Your Day with Gratitude:
Many people find that starting the day with a gratitude practice helps them stay grounded and feel more positive and motivated for the rest of the day. Here’s how you can take 5 minutes of your morning to set yourself up for a most positive day:
Find a quiet space indoors or outside, this can be while you’re enjoying your first cup of coffee.
Take a few deep breaths.
Write down 2-3 things you’re grateful for on a sticky note, in a daily planner, or in a gratitude journal, or answer one of the journal prompts below.
Read an affirmation, recite a mantra, or say a (recovery) goal out loud.
Stretch your body gently, by standing or sitting tall, raising your hands above your head, and stretching up toward the sky or ceiling.
Gratitude Journal Prompts to Get You Started:
What is one thing I’m grateful for in my (recovery) journey today?
Who is someone who’s helped me, and how?
What’s something small that made me smile or brought me joy this week?
What part of my recovery am I most proud of?
What is something I can do today to show appreciation—for myself or someone else?
Recovery is about more than stopping use—it’s about learning to live fully. Gratitude is one of the simplest, most effective ways to do that. Start small, stay consistent, and watch your mindset—and your life—begin to shift.
Looking for more tools to support your recovery? Visit our Resilience Toolkit to explore worksheets, journal prompts, exercises, and reflections to help you on your path toward personal discovery and growth in recovery.
Written by Liz Haas, Recovery Resources Digital Marketing & Outreach Specialist
