How (and why) to start a gratitude journal for your wellbeing
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what a gratitude journal is, how it can benefit you, and ideas to start your own. Plus, 10 journaling prompts to help you find an attitude of gratitude.
The hustle of daily life sometimes overshadows the simple joys, but taking time to pause and reflect can highlight these small pleasures and improve your wellbeing. A gratitude journal is a personal space for you to record and cherish the good things in your life, big or small, and can have a profound impact on how you feel.
What is a gratitude journal?
A gratitude journal is a place to write down everything you feel thankful for in your life. This can be as simple as a sunny day, a good meal, or a smile from a stranger. The key is to focus on the positives—the things that bring you joy and comfort.
Taking the time to acknowledge the positives can help change your mindset, shifting your focus from what you might lack to what you abundantly have. This simple act can have a surprisingly powerful impact on your overall wellbeing.
So, how do you start? Fortunately, you don't need any fancy equipment for gratitude journaling—just a pen and a notebook. Or, if you prefer, a computer or app. The important part is what you write. Whether it's once a day or once a week, make gratitude journaling a regular part of your life and experience the benefits.
The benefits of gratitude journaling for your wellbeing
Keeping a gratitude journal can enhance your overall wellbeing, helping you nurture your mental, emotional, and physical health. Researchers have found that people who regularly write in a gratitude journal tend to feel happier and experience fewer feelings of loneliness and isolation. By writing down what you're grateful for, you're training your brain to notice the good. The more you recognize the good, the more good you’re likely to find in your everyday life.
Whether you're looking for a mood booster, a stress reliever, or a way to improve your relationships, gratitude journaling can be a rewarding practice in your daily routine.
1. Boosts happiness: Regularly writing down what you're thankful for can help shift your focus from what's going wrong to what's going right, which can significantly elevate your mood and overall sense of joy.
2. Reduces stress: Focusing on the present moment and the good things happening around you can be a soothing experience, lowering stress levels.
3. Improves sleep: Gratitude journaling can lead to better sleep. Spending a few minutes each night writing down what you're grateful for can set a positive tone for your thoughts, helping quiet your mind and prepare you for a restful night's sleep.
4. Enhances self-awareness: Regularly expressing gratitude can allow you to reflect on your day, your relationships, and your life. This can provide valuable insights into what matters most to you and how you relate to the world around you.
5. Cultivates optimism: Gratitude journaling can help turn you into a more optimistic person. When you're consistently recognizing and appreciating the good in your life, you naturally start expecting more positive things to happen.
6. Strengthens relationships: Expressing gratitude for the people in your life can help strengthen your relationships with them. Acknowledging how others contribute to your happiness helps you appreciate these relationships more deeply and can encourage you to express your gratitude directly to them.
7. Improves physical health: Studies have shown that gratitude can have a positive impact on physical health. People who practice gratitude regularly tend to exercise more and take better care of their health. They also report fewer aches and pains, have a stronger immune system, and generally feel healthier.
8. Encourages resilience: Gratitude journaling can help build resilience, enabling you to bounce back from challenging situations. By focusing on the positives, you can develop a stronger mindset to face life's ups and downs.
How to start a gratitude journal in 3 steps
Gratitude journaling can be an enjoyable path to a more appreciative and positive life. Take steps to make it a regular part of your daily routine in order to soak up the benefits.
1. Choose your journal
Your gratitude journal should feel special and personal to you. It can be a notebook you have lying around, a fancy new journal, or a digital app on your phone or tablet. Choose a format you're comfortable with, something that feels right and easy to use.
💙 Don’t know where to start? Download Calm’s Gratitude Journal to help you build a daily practice.
2. Create a gratitude-friendly space
Find a quiet, comfortable place where you’re relaxed and can write without interruptions. Whether it’s a cozy corner in your home, a favorite chair, or a bench in a park, have a place that you associate with reflection and positivity as your go-to spot for journaling.
💙 Can’t find a quiet place? Put on some headphones and listen to an ambient sound like Infinite Ambient for Relaxation to help you focus and relax while writing.
3. Set a regular journaling routine
Decide on a time that works best for you to write in your journal every day. It might be first thing in the morning to start your day on a positive note or right before bed to reflect on the day's events. The important thing is to make it a regular part of your routine.
💙 Gain inspiration from Jay Shetty on how to Turn Choice Into Routine, a simple method to help you build the habits you want.
10 journaling prompts for your gratitude journal
Sometimes, you might need a little help to get the words flowing in your gratitude journal, and prompts can be a useful place to start. They can help you recognize and appreciate the diverse areas of gratitude in your life. By rotating through these prompts, you can keep your journaling fresh and insightful. There's no right or wrong way to express gratitude. The key is to reflect on what truly matters to you.
1. What was one of the best things about your day today?
Think about the best part of your day—what made you smile or feel happy? Writing about these moments can help you appreciate the small but significant joys.
💙 Let Tamara Levitt guide you in finding moments of Gratitude that occurred during your day.
2. Who is someone you love, and why do you appreciate them?
Who in your life are you thankful for today? It could be a family member, a friend, or even a kind stranger. Consider what they did and why it mattered to you.
3. What are some of your personal strengths that you are most proud of?
What personal quality are you grateful for? Maybe you're a great listener, creative, or hardworking. Acknowledging your strengths can help build self-esteem.
💙 Sometimes, it’s hard to recognize what we’re good at. Let a meditation on Self-Love help you see how strong and capable you really are.
4. What event or situation recently served as a learning lesson?
Write about something new you learned recently. How did it enrich your life or perspective? Every day holds a lesson.
5. What is a recent memory that makes you happy?
Think back to a recent event or experience that brought you joy. Perhaps a fun outing, a personal achievement, or a relaxing moment.
💙 Learn how to become intentional about Making Memories and use it to reframe how you think about past moments in your life.
6. What do you most enjoy about nature?
What part of the natural world around you are you grateful for today? It might be a beautiful sunrise, a blooming flower, or the sound of rain.
💙 If it’s available to you, spend time in nature going on a Mindful Walk before you sit down to journal to give yourself a boost of inspiration.
7. What is one small thing that made your day better that you want to celebrate today?
Identify a simple pleasure that made your day better. This could be a tasty meal, a good book, or your favorite song.
💙 Find something to be grateful for today with the Daily Jay’s Celebrate the Now meditation.
8. What was a recent challenge that you were able to overcome?
Reflect on a challenge you faced and overcame. How did it make you stronger or more resilient?
💙 If you’re having trouble finding the positive of a challenging situation, we recommend listening to the Reframing Difficult Thoughts to help you see another perspective.
9. What were some random acts of kindness, either done by yourself or others, that brought a smile to your face?
Think about an act of kindness you witnessed, received, or offered. Recognizing kindness can create a sense of community and empathy.
💙 Reflect on how Random Acts of Kindness have increased your happiness and how helping others really helps yourself.
10. What is one thing that brought you a sense of calm today?
When did you feel peaceful or relaxed today? It might be during your morning coffee, a quiet walk, or while meditating.
💙 Take a moment to Pause and Check In with yourself and connect with that experience before journaling.
Gratitude journal FAQs
What is 5-minute journaling?
Five-minute journaling is a quick, efficient form of journaling that focuses on gratitude and positive reflection. It typically involves spending just five minutes each day writing down what you’re thankful for, what would make the day great, and daily affirmations. It's a simple yet effective way to start or end your day with a positive mindset and can be ideal if you want to cultivate a gratitude practice but have limited time.
Q: What is the difference between a gratitude journal and a diary?
A gratitude journal and a diary serve different purposes. A diary is a personal record where you write down your daily experiences, thoughts, and feelings. However, a gratitude journal is specifically for noting down things you’re grateful for. It focuses on positive aspects of your life and helps you develop an attitude of gratitude.
What are the 4 A's of gratitude?
The 4 A’s of gratitude refer to four practices that can enhance your sense of thankfulness. Integrating these practices into your daily life can deepen your experience of gratitude and increase your overall happiness.
Appreciation: Recognizing and valuing the positive aspects and people in your life
Acknowledgement: Consciously acknowledging good things that happen to you
Admiration: Feeling inspired by the positive qualities of others
Affection: Expressing love for those around you
What are some gratitude journal prompts to use?
Gratitude journal prompts can be extremely varied, but it can be useful to have a few to help you get started. These prompts help you focus on different areas of gratitude and can be used to spark reflection and appreciation in your daily journaling.
What made you smile today?
Name three things you're thankful for in your life right now.
Who has made a positive impact on your life recently?
What recent challenge are you grateful for?
What aspect of your home or environment do you appreciate?
How do you structure a gratitude journal?
The structure of a gratitude journal can be flexible, but there are simple ways to start. The key is consistency and sincerity in your entries. There's no strict format. Your journal is your personal space for thoughts and feelings.
Date each entry for reference.
Write down three to five things you're grateful for each day.
Elaborate on at least one of those points, explaining why you're thankful for it.
Occasionally, reflect on broader aspects of gratitude, like relationships, personal growth, or life lessons.
Calm your mind. Change your life.
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