How to Start a Gratitude Journal

This post discusses how to start a gratitude journal.

Last week, we shared gratitude quotes and explored how they can improve your mental health.

But another way to bring calm and ease into your day is by starting a gratitude practice.

When I first began meditating, writing things down was one of the habits recommended to help me stay mindful and build a positive mindset.

So, in this post, we’re going to break down how to start your own gratitude journal and what it can do to help you live with a little more intention

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Why Start a Gratitude Journal?

If you’ve been feeling stuck or like nothing’s going your way, starting a gratitude journal might be just what you need.

It’s a simple, stress-free habit that can gently boost your mental state without a lot of effort.

Writing things down, even just a few lines, helps shift your focus away from everything that’s going wrong and brings it back toward what’s going right.

It’s not about pretending everything’s fine or forcing yourself to be positive all the time. That kind of pressure isn’t very realistic or healthy.

Instead, gratitude journaling gives your mind space to slow down, be present, and find appreciation in the things that make life feel truly meaningful.

Here are just a few of the benefits:

• Helps you feel grounded and calm
  
• Lowers stress and helps enhance your mood
  
• May give you better sleep overall
  
• Supports your emotional health in a lasting way

Best of all, it’s a practice you can shape to fit your life. You get to decide when, how, and how much to write. You can do it in the morning, at night, or whenever you need it.

How to Start a Gratitude Journal 

Beginning a gratitude journal is a pretty straightforward process, but how you approach it can make all the difference.

The right mindset and a few simple tips will help you stick with it and actually enjoy the practice.

Choose Your “Journal”

Just because it’s called a gratitude journal doesn’t mean it has to be a traditional journal.

You can write in whatever feels right—a notebook, your phone, a tablet, or even a section in your planner. There’s no right or wrong way to do this.

Personally, I use a small leather sketchbook for my gratitude practice.

I loved the design and the blank, lined pages. It gave me a sense of freedom without ever feeling like I had to fill the whole page.

I write whatever comes to mind and leave the extra space for another entry. Here are a few journals you can consider:

The Gratitude Journal

Good Days Start With Gratitude Journal

Unisex Line Notebook

Pick a Time & Stay Consistent

Once the journal is ready, think about when you want to write. There’s no need to set a strict time, but it can help you stay consistent.

Consistency is key to building habits that stick, and it also makes it less likely you’ll skip your practice when life gets busy.

I usually like doing mindful activities either right after waking up or later at night before bed.

Those times tend to be quieter, creating the perfect atmosphere for solitude.

Morning journaling sets a positive tone for the day, while writing at night helps you reflect and sleep better.

With that said, whenever you choose to write is up to you. Start small—try just five minutes at a time. You’re not writing a novel here. Just find what feels right and go from there.

Keep It Simple, Be Specific

Like we talked about earlier, there’s no need to write long paragraphs. Set a goal to find three to five things you’re thankful for every day.

It can be something as small as:

“I’m grateful for feeling the warm morning sun when I wake up.”

“I feel grateful to have clean, refreshing water whenever I want.”

“I am grateful every time I hear my daughter laugh.”

See? That’s three right there.

Be specific and try to avoid vague statements like: “I’m grateful for everything.” Those don’t really spark any feelings or connection.

Adding a “why” to your entries, however, gives them deeper meaning and a personal connection.

Use Prompts When You’re Stuck

Got writer’s block? Happens to the best of us. In moments like these, writing prompts can act as a useful cheat sheet.

Writing prompts are short questions or sentence starters that give you some direction. Think of them as simple templates that get your creative juices flowing and guide your responses.

These templates come in handy on days when you’re drawing a blank or just don’t feel very grateful.

They encourage you to dig a little deeper for things that bring you comfort, satisfaction, or fulfillment. Some prompts are pretty general, like:

“What are three things you’re grateful for today?”

While others are thought-provoking: “What’s a smell that instantly calms you?”

Either way, their goal is to inspire you to focus and stay connected to the present moment.

Here are some writing prompts you may like:

Daily Gratitude

• What made me smile today?
  
• What’s one small thing I usually take for granted but really appreciate?
  
• What part of my daily routine do I genuinely enjoy?
  
• What’s something I saw, heard, or felt today that uplifted my mood?
  
• Who made my life easier today?

Mental Health

• What’s something I’ve overcome that I’m proud of?
  
• What’s a mistake I’ve made that encouraged me to grow?
  
• What’s something about myself that I appreciate more now than I did a year ago?
  
• How did I show myself kindness this week?
  
• What negative thought did I challenge or release recently?

Nature & Environment

• What part of nature brings me peace or joy?
  
• Describe a beautiful moment you experienced outdoors.
  
• What’s your favorite kind of weather and why?
  
• What’s a smell, sound, or texture that makes you feel calm?

Relationships & Connection

• Who has shown me kindness recently?
  
• What’s one memory with someone I love that makes me feel warm?
  
• Who do I admire and why?
  
• What’s one thing I love about a close friend or family member?
  
• What conversation this week made me feel seen or understood?

Goals & Growth

• What’s a recent win (big or small) I want to celebrate?
  
• What’s one opportunity I’ve had that I’m grateful for?
  
• What’s something I’m working toward that excites me?
  
• What did I learn recently that changed how I think or act?
  
• What habit or routine is contributing to my sense of well-being lately?

Reflection 

• What went better than expected today?
  
• What’s one peaceful or cozy moment I want to remember?
  
• What did I handle well, even if it was hard?
  
• What’s something I hope to feel thankful for tomorrow?
  
• What would I like to thank my body for today?

Make It Personal

The most important thing to remember when starting a gratitude journal is to make the practice your own.

It’s great to get ideas from others, but only you know what fits your lifestyle and personality.

Your journal should never feel like a chore or something you’re forcing yourself to do. Remember, you don’t have to be strict or follow any rules.

Feel free to add doodles, quotes, prayers, or even leave space to rant before you start writing.

Your gratitude entries should always feel genuine. It might not feel natural at first, and that’s totally okay.

As you keep writing, it will get easier to express yourself. You might even start to notice a real shift in your mindset.

Don’t Just Be Great. Be Grateful!

So, that’s a quick guide on how to start a gratitude journal.

It’s an easy way to bring more mindfulness into your life and help push negativity aside before it takes a toll on your mental health.

Taking a moment to appreciate the blessings around you can awaken a sense of joy and stir excitement for what’s ahead.

If you have any questions or want to share your experience, drop a comment below or send me a message through my contact page.

Happy journaling!

Special Thanks

Photo by Annemarie Grudën on Unsplash