12 gratitude journal prompts to add to your self-care routine
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what a gratitude journal is, why they're important for self-care, and how to start your own. Plus, 12 prompts, ideas, and questions for gratitude journaling.
Our days are filled with moments, both big and small, that shape our lives. Sometimes, in the hustle of daily responsibilities, we might forget to pause and appreciate these moments. This is where gratitude journaling comes in—it’s a tool that helps us pause and reflect on the good in our lives, creating a sense of thankfulness and positivity. Whether you’re looking to enhance your mental wellbeing or find more joy in your everyday life, gratitude journaling can be a fulfilling self-care practice.
What is gratitude journaling?
A gratitude journal is much more than just a diary or notebook. It's a personal space where you jot down the things in life you're thankful for. This could be anything from a beautiful sunrise to a kind gesture from a friend. The act of writing down these moments encourages us to notice and appreciate the positive aspects of our lives, which so often go overlooked amidst our busy schedules.
Gratitude journaling can have a positive impact on our overall health and wellbeing in a variety of ways:
1. Boosts mental wellbeing: Regularly noting down what you're grateful for shifts your focus from problems or stressors to the good things in life, which can help to improve your overall mood and mental health.
2. Enhances sleep quality: Reflecting on positive experiences can reduce the time spent worrying or thinking about stressful things as you drift off to sleep.
3. Strengthens relationships: When you acknowledge and appreciate the people in your life through your journal, it can deepen your connections with them.
4. Improves physical health: Studies suggest that those who practice gratitude experience fewer aches and pains and generally feel healthier than others who don't.
5. Encourages positive behavior: People who regularly write in gratitude journals are more likely to value their overall wellbeing and engage in acts of positive behavior—like exercising and eating healthily.
6. Builds resilience: By focusing on what's good, you're better equipped to face challenges and bounce back more quickly from setbacks.
How to start a gratitude journal
There's no right or wrong way to keep a gratitude journal—the key is consistency and the genuine acknowledgment of gratitude in your daily life. The aim is to build a habit of recognizing and appreciating the good in your life.
Choose a form of journaling that feels comfortable
It could be a traditional notebook, a digital app, or even a series of voice recordings—anything you feel comfortable and happy using regularly.
Set a consistent routine
Consistency is key! Choose a time of day when you can regularly spend a few quiet moments reflecting.
Keep it simple
Your entries don't have to be long or detailed—even a few words or sentences about what you're thankful for each day can be powerful.
Be specific
Instead of writing general statements like "I'm grateful for my family," try to be more specific. For example, "I'm grateful for my sister's text today that made me laugh."
Reflect on challenges
Gratitude isn't just about the good times. Reflecting on how challenges have helped you grow can also be a part of your journaling.
Revisit your entries
Every once in a while, look back on your past entries. This can be incredibly uplifting, especially on harder days.
Make it your own
Customize your gratitude journaling practice to suit your style. Some people like to add photos, drawings, or even poems!
12 gratitude journal prompts
These gratitude journal prompts are designed to guide your thoughts and help you explore aspects of gratitude in your daily life. Feel free to adapt the prompts to suit your individual experiences and perspectives.
1. How do you find joy and purpose through acts of kindness?
Identify three kind deeds you can do for others in the next few days. Plan how and when you'll do them. Reflecting on acts of kindness you intend to perform can fill you with a sense of purpose and joy.
💙 Explore the impact of kindness and how it can help you feel better with the Daily Calm’s Random Acts of Kindness meditation.
2. How do you appreciate your career?
Think about what you most appreciate in your job or career. Is it the challenges, the learning opportunities, the people you work with, or the impact you have? If your current career doesn’t light you up inside you might journal about what you’d like in another job to help you find purpose.
💙 Explore how to find more meaning in your day-to-day life during the Purposeful Work session of the Daily Jay.
3. How can you acknowledge what’s going well with your health?
Take a moment to acknowledge the aspects of your health you're grateful for. This could be the ability to engage in physical activities, the absence of illness, or even the journey toward better health. If you’re struggling with your health, it can help to focus on the parts that are going well. This kind of gratitude practice, even for small wins, shouldn’t be overlooked.
💙 Learn why practicing gratitude can be beneficial for your health with the Improving our Health session within the 7 Days of Gratitude series.
4. How can you enjoy where you are right now?
Reflect on what you enjoy about where you live. It might be the natural beauty, the community spirit, or unique local events. Appreciating your surroundings can enhance your sense of belonging and connection to your community.
💙 Take a moment to practice being present with the Pause To Check In meditation to help you appreciate where you are.
5. What do you admire about your loved ones?
Write about what you admire in your favorite person. Recognizing these traits not only strengthens your bond with them but also encourages you to cultivate these qualities in yourself.
6. How can you bring awareness into your home?
List three aspects that make your home feel special. It could be a family member, a cozy corner, a pet, or even a favorite home-cooked meal. This helps you cherish and feel grounded in your personal space.
💙 Learn how to strengthen your habit of gratitude with Tamara Levitt’s Gratitude Countdown.
7. How can you celebrate your resilience?
Reflect on three challenges you've overcome and how they've made you stronger or wiser. Celebrating yourself can help build resilience by recognizing your inner strength.
8. What are some of your daily highlights?
Share the best thing that happened to you today. Acknowledging daily highlights can create a habit of looking for positivity in each day.
💙 Jot down a few things your grateful for each day inside Calm’s daily Gratitude Check-in.
9. What are your best qualities?
List three qualities you admire about yourself. Recognizing your own positive attributes can boost self-esteem and self-compassion.
💙 If you’re struggling with your self-esteem and self-compassion, we recommend listening to the 7 Days of Self-Esteem series to build positive feelings toward yourself.
10. What are your favorite nourishing meals?
Share your favorite meals to cook or eat. Appreciating your meals not only stirs pleasant memories associated with these foods but also reminds you of the simple joys of life, like savoring a delicious meal.
💙 Practicing Gratitude Before a Meal helps you become present and cultivate feelings of appreciation before, during, and after your meals.
11. What makes nature special to you?
Think about a natural setting you love and describe what makes it special to you. This could be a park, a beach, a hiking trail, or your own backyard. Connecting with nature through gratitude can enhance your sense of peace and wellbeing.
12. How can you appreciate what’s new in your life?
Reflect on something new you learned recently and how it has enriched your life. Gratitude for learning and growth fosters a mindset of continual improvement and curiosity.
💙 Find inspiration to Cultivate Curiosity with help from Jay Shetty on The Daily Jay.
Gratitude journal prompts FAQs
What should be included in a gratitude journal?
In a gratitude journal, you can include anything that brings you a sense of thankfulness. This could be a person who made your day better, a small achievement you're proud of, a beautiful scene you witnessed, or even the comfort of your favorite food. The key is to focus on things that make you feel grateful, no matter how big or small.
What are the journal prompts for mental health gratitude?
Journal prompts for mental health gratitude are specially designed to help you acknowledge and appreciate the aspects of your life that contribute to your mental wellbeing. These can include prompts about personal strengths, happy memories, times you've felt supported by others, or moments of calm and relaxation. By focusing on these areas, your gratitude practice can become a powerful tool in maintaining and enhancing your mental health, helping you to cultivate a more positive and resilient mindset.
How often should I practice gratitude journaling for optimal benefits?
The frequency of gratitude journaling depends on what works best for you, but many find that daily practice brings the most benefits. Regular journaling helps to create a habit of recognizing and appreciating the good in your life, leading to a more consistent sense of happiness and contentment. However, if daily journaling feels overwhelming, start with a few times a week and gradually increase as you feel comfortable.
How do gratitude journal prompts tie into mindfulness practices?
Gratitude journal prompts and mindfulness practices both focus on being present and aware of your experiences. When you use gratitude prompts, you're encouraged to pay attention to the positive aspects of your current situation, which is a key part of mindfulness. This practice can help you become more attuned to the joys and blessings in your life, reducing the focus on negative thoughts and stressors. Over time, integrating gratitude with mindfulness can lead to a more balanced, peaceful state of mind.
What are some creative ways to express gratitude beyond writing?
Beyond writing in a journal, there are many creative ways to express gratitude. You could write down things you're thankful for on slips of paper and collect them in a gratitude jar or create a gratitude collage with pictures and words that represent what you're grateful for. Sharing your gratitude with others through acts of kindness or verbal appreciation is also a wonderful way to express it. Additionally, practicing gratitude through meditation—where you focus your thoughts on things you're grateful for—can be a calming and centering experience.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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