35 Prompts, Templates, and Concepts to Begin

Gratitude journaling has been proven by a number of analysis research to enhance psychological well being, happiness, and even sleep high quality! 

And it may take as little as 5 minutes a day. 

Let’s take a look at what it’s and numerous methods to get began with gratitude journaling. 

What’s a Gratitude Journal?

A gratitude journal is a spot to trace what you’re grateful for all through your day or life. Maintaining a gratitude journal will help you discover the little joys of life that may in any other case slip previous you. 

You possibly can specific gratitude for something! There are numerous joys—large and small—all through the day. 

Even Oprah retains one! Here’s a look inside her gratitude journal to provide you an concept of what kinds of issues you possibly can write down: 

  1. Strolling to and from the gymnasium with Wendy and Steadman
  2. Watching a film, Fargo, with Steadman and Wendy
  3. Having to go away the room 3 occasions to name Diane to ask her what was going to occur
  4. Being wholesome
  5. Deciding to deal with solely that which is sweet for myself and others

If you wish to hear Oprah learn it herself, watch the video right here: 

Oprah Reads Entries from Her First Gratitude Journal | The Oprah Winfrey Present | OWN

Maintaining observe of the issues in life that you just’re grateful for will help when onerous occasions come. Even on essentially the most difficult days, there are nonetheless issues to be glad about. If you happen to’ve constructed the behavior of selecting gratitude, it will likely be simpler to note these little issues. 

↑ Desk of Contents ↑

What Are the Advantages of Maintaining a Gratitude Journal? 

Science reveals that gratitude journaling can profit many elements of life—relationships, capability to adapt to alter, mediating battle, and life satisfaction. Specializing in and celebrating the nice issues will help your mindset and perspective on life be extra optimistic, which might result in higher happiness

In 2017, 21 Turkish college college students took half in a research to see how gratitude journaling would affect them on this time of change and transition to college life. Eleven college students began writing in a gratitude journal; the remaining 10 college students, performing because the management group, didn’t. 

The outcomes? After solely three weeks, the scholars who stored a gratitude journal had considerably increased gratitude, a extra optimistic adjustment to college, and higher life satisfaction. 

One other research in Australia examined the affect of retaining a gratitude journal on faculty leaders. The researchers discovered that retaining a gratitude journal helped leaders maintain the optimistic and unfavourable occasions of the day with extra stability. 

It additionally helped these leaders mediate with extra appreciation and expertise optimistic feelings comparable to hope, happiness, and optimism. 

One other research tracked individuals for 3 months. The researchers randomly divided the individuals into three teams: those that stored a gratitude journal, those that stored an interpersonal gratitude journal (gratitude for interpersonal relationships), and a management group who didn’t journal in any respect. 

The researchers discovered that each these retaining a gratitude journal and an interpersonal gratitude journal self-reported that their interpersonal relationships and life satisfaction improved. 

Different analysis reveals that gratitude results in higher sleep high quality, decreases stress and fatigue, and grateful people are much less prone to really feel resentment and envy. 

↑ Desk of Contents ↑

Methods to Begin a Gratitude Journal? 

If you begin gratitude journaling, bear in mind there isn’t a “proper” or “flawed” option to strategy it.

  • First, resolve how a lot time you need to spend every day or week. If you happen to don’t have a lot time, attempt a bullet gratitude journal – only one or two every day gratitude statements. If you wish to deep dive as soon as per week, put aside occasions on Sunday for longer self-exploration occasions. 
  • Second, resolve when you need to journal. Is that this a morning train? In your commute? Earlier than mattress? This will help you get began and persist with it.
  • Third, resolve the place you need to write. You should utilize a plain pocket book, a be aware in your cellphone, or use this as an excuse to purchase a elaborate planner. Determine what’s best now. We have now an entire part on kinds of gratitude journals beneath.

Check out a number of completely different approaches and see what helps you essentially the most. The objective is that will help you concentrate on and benefit from the good moments all through your day. 

Don’t fear about writing down every thing you’re grateful for. That may turn out to be overwhelming. Simply begin with a number of issues every day and see the place it goes from there! 3 to five objects are an awesome place to begin when you use a bullet level strategy or reply one gratitude immediate every day. 

Bear in mind that you could be grateful for a similar individuals, alternatives, or issues on a number of days. For instance, don’t cease your self from writing down how grateful you’re on your accomplice as a result of “I already wrote that yesterday; I want to think about one thing new.”

If you happen to discover your self being grateful on your accomplice a number of occasions in the identical week, that’s superior! It means you’re with somebody genuinely bringing pleasure to your life. You’ll want to inform them!

Equally, suppose you discover your self writing concerning the scrumptious fruit you bought on the farmer’s market 2 or 3 days in a row. In that case, chances are you’ll know to prioritize going to the farmer’s market the next weekend. 

As a lot as doable, be particular about what you’re grateful for. As an alternative of simply writing somebody’s title down, for instance, write a sentence or 2 about why you’re grateful for them.

↑ Desk of Contents ↑

35 Gratitude Journal Prompts

If you happen to’re caught gazing a clean web page, a immediate could be the proper factor that will help you get the phrases flowing. 

Listed here are some writing prompts that will help you get began: 

  1. Write down three issues that made your day a bit of higher. 
  2. Write about somebody you’re extremely grateful for right this moment and why. Motion Step: When you end writing about how grateful you’re for them, it’s also possible to inform them. You don’t should share every thing you wrote about them, however think about how a lot you would brighten their day by saying, “I simply need you to know that I’m tremendous grateful for the place you maintain in my life, and I admire you.”
  3. What are some issues in your life that you just sit up for? 
  4. Write down 5 of the persona traits that you just’re most grateful for.
  5. What’s an area that brings you peace, contentment, or pleasure?
  6. What’s a reminiscence you might have that all the time makes you smile?
  7. Write a couple of guide that has taught you one thing attention-grabbing or inspiring.
  8. Write about somebody you admire (this could possibly be anybody from a historic determine to a member of the family to a literary determine). 
  9. Write concerning the meals you’re most grateful for and why. 
  10. What bodily merchandise in your family are you most grateful for, and what reminiscence or high quality makes you cherish that merchandise? 
  11. Listing 3 individuals you hope you’ll see quickly and why you take pleasure in being round them.
  12. Listing 3 difficult individuals so that you can be round and title no less than 1 high quality of theirs that you just admire.
  13. When was the final time you laughed with out having the ability to cease?
  14. What’s your favourite a part of the day and why? 
  15. When was the final time you cheerful cried, and what made you cry? 
  16. What’s your favourite time of 12 months, and why do you adore it a lot? 
  17. Write down what you’re keen on about the place you reside. 
  18. Who has completed one thing form for you lately, and the way did it make you’re feeling? 
  19. Title ten issues in nature that make you smile. 
  20. Write a couple of random act of kindness that another person did for you otherwise you did for another person. Motion step: If you happen to can’t consider an act of kindness, search for a possibility to be form to another person this week! Science reveals that doing random acts of kindness releases serotonin in your mind, making you’re feeling happier. 
  21. Write about one thing difficult in your life, after which discover 3 issues you’re grateful for within the midst of this problem. 
  22. What are your favourite hobbies proper now, and what about them do you take pleasure in? 
  23. What do you’re keen on about your present job or profession? 
  24. Who’s somebody you frequently work together with who’s troublesome for you? What are 3 character traits of theirs that you just admire? 
  25. What’s a battle you might have overcome, and the way did you turn out to be a greater or extra resilient individual by it? 
  26. Describe your good day, after which take into consideration what you are able to do to include parts of that into daily. 
  27. What 5 issues enhance your high quality of life (applied sciences, life hacks, instruments…)?
  28. Write a couple of scent you’re keen on and why you adore it. 
  29. What professor, mentor, or trainer taught you a beneficial lesson you frequently take into consideration? 
  30. What day of the week is your favourite, and why do you take pleasure in it a lot? 
  31. Write a paragraph about your favourite vacation custom. 
  32. What was the very last thing you bought for your self that introduced you loads of enjoyment (this could possibly be treating your self to a cup of espresso, getting a brand new pair of slippers, or attending a brand new exercise class)? What about it did you take pleasure in? 
  33. What’s the very last thing that you just received enthusiastic about? 
  34. Listing 5 issues you’re looking ahead to this month. 
  35. Listing 5 sudden joys you skilled final week. 

As you journal, discover if there are themes of stuff you’re generally grateful for and consider methods to include extra of these issues into your life. 

For instance, when you discover {that a} sure individual typically pops up in your gratitude journal, ask them in the event that they’d wish to arrange a weekly espresso date or name them the following time you go for a stroll.

Otherwise you would possibly understand that spending time alone in calm and peaceable areas is a standard theme in your gratitude journal. Prioritize setting apart time for your self and contemplate splurging on a number of good candles or cozy loungewear set that you just’ll take pleasure in. 

Reflecting on what you’re grateful for can let you prioritize making area for that in your day-to-day life. 

It may be simple to get swept up within the motions or really feel it’s essential to do what others take pleasure in. Gratitude journaling will help you understand what’s life-giving to you so you can also make extra space for that in your every day life rhythms. 

↑ Desk of Contents ↑

Forms of Gratitude Journals

There are numerous other ways to strategy gratitude journaling. Attempt a number of completely different approaches and see what works greatest for you! 

Listed here are the primary approaches in alphabetical order. 

Bullet Journal

If you happen to’re searching for one thing that mixes a number of functions, a bullet journal could be the appropriate match for you! 

Bullet journals mix a planner, objective tracker, and gratitude journal all in the identical area. 

Usually, individuals will begin with an empty pocket book and design their spreads. This fashion, it may be tailor-made particularly to your wants and be a artistic outlet. 

If designing your bullet journal sounds enjoyable, Claudia Kai, who has been bullet journaling for over 4 years, makes use of this video to stroll you thru methods to set one up. 

methods to begin a bullet journal | the last word information for inexperienced persons and past!

Bullet journals are nice for individuals who take pleasure in being artistic and creative to create lovely designs. However bear in mind, you don’t should spend a lot time designing the web page. Focus as an alternative on making a journal that may tangibly make it easier to attain your objectives. 

↑ Desk of Contents ↑

Gratitude Apps

A gratitude journaling app could also be a extra reasonable method so that you can incorporate it into your every day rhythms. If that’s the case, listed below are a number of completely different apps designed that will help you try this: 

  • Three Good Issues—Because the title implies, this free app encourages customers to jot down down 3 good issues which have occurred that day. You possibly can select to maintain them non-public or create teams with household and associates and share your 3 issues with others. If you’d like, you possibly can set a time daily for it to ship you a reminder to go online and write down your 3 issues. (Obtainable for iOS and Android)
  • Presently: A Gratitude Journal—Presently retains issues easy and straightforward to make use of. It offers you a every day immediate, and you’ll mirror on previous entries with the calendar possibility. Sadly, it’s only accessible for Android customers at this level. (Obtainable for Android)
  • Day One Journal—This app was named “app of the 12 months” in 2012 by Apple. It goes past being a gratitude journal and allows you to retailer the app’s images, movies, and audio recordsdata. The multi-faceted facet of this app could be nice for some, whereas for others, it could be overly complicated in the event that they need to use it merely as an area for gratitude journaling. (Obtainable for iOS and Android)
  • Grateful: A Gratitude Journal—This app retains gratitude journaling easy and simple. Customers can select from numerous prompts or write their very own. (Obtainable for iOS)

Attempt downloading certainly one of these apps that will help you carry on observe with gratitude journaling! 

↑ Desk of Contents ↑

Gratitude Pocket book

A number of pocket book corporations mix area with writing with prompts and recommendations on constructing gratitude. 

Listed here are a number of completely different ones to think about: 

  • Pockitudes—The founding father of Pockitudes began making gratitude notebooks to help psychological wellness that would simply be taken on the go. These notebooks are sufficiently small to suit right into a pocket or purse, so you need to use small moments to precise gratitude. They embrace prompts, quotes, and scientifically backed suggestions for bettering wellness. 
  • The Happiness Challenge One-Sentence Journal: A 5-Yr Document—This pocket book encourages brief and candy reflections. On any given web page, there’s a date after which 5 sections. Every year, you’ll write in a type of, making it simple to match what introduced you happiness on the identical day over a number of completely different years. 
  • The 5-Minute Gratitude Journal: Give Thanks, Follow Positivity, Discover Pleasure—This journal offers you three to 4 prompts daily that you just reply briefly, which is useful, particularly when you’re beginning. 

If the considered a clean web page stuffed with potentialities feels overwhelming, attempt certainly one of these journals out!

↑ Desk of Contents ↑

Pen and paper

You don’t have to make use of a particular sort of journal to construct a gratitude journaling follow. You possibly can maintain it easy with a traditional pen and paper. This lets you write as a lot (or as little) as you need. 

If this appears like the appropriate match, discover a pocket book and pen with which you take pleasure in writing. Preserve them someplace you possibly can simply discover, and spend 5 minutes every day writing down one thing you’re grateful for. 

If you happen to hit a block and don’t know what to jot down, attempt utilizing one of many above gratitude prompts to get the concepts flowing!

↑ Desk of Contents ↑

Methods to Match Gratitude Journaling Into Your Life

It’d sound overwhelming so as to add one other exercise to your day. However a gratitude journal doesn’t should be time-consuming, and specializing in the optimistic issues will help brighten your day. 

Take into consideration the pockets of time you’ll have in your day and think about using as little as 3-5 minutes to jot down a number of stuff you’re grateful for. 

Listed here are a number of occasions to think about as you’re making an attempt to think about methods to match gratitude journaling into your day: 

  • Within the morning, earlier than you roll off the bed. Some individuals get up able to tackle the world, whereas others… aren’t. If you happen to’re not a morning individual, attempt retaining a pen and pocket book in your bedside desk. As an alternative of pressuring your self to leap up and begin being productive instantly, attain over and seize your journal. Use the primary few groggy moments of your day to remind your self of stuff you’re grateful for. This can be a good time in case you have younger kids who will in all probability want your assist and a spotlight for the remainder of the day!
  • Whereas your espresso is brewing, it takes a couple of minutes for the espresso pot to brew within the morning—why not use these moments to jot down down some stuff you’re grateful for? 
  • Whereas on the porcelain throne (when you catch my drift). You solely want a couple of minutes to jot down in your gratitude journal, so why not use a couple of minutes you’ll be sitting round anyway? If this turns into your journaling location, go for an app or a be aware in your cellphone moderately than a bodily pen-and-paper.
  • Whereas on a break at work. Originally of your lunch break or on a shorter mid-day breather, pull out your cellphone and jot down a number of stuff you’re grateful for. Attempt doing this on days you’re having a tough time retaining a optimistic outlook on work. It will probably assist increase you as you head into the rest of your work day.
  • When somebody is 5 minutes late to a gathering. Simply assume—how typically do you sit round ready for an appointment to get began all through your week? The subsequent time this occurs, attempt jotting down a number of stuff you’re grateful for. Even writing it on the nook of an previous receipt or serviette will help you retain a optimistic outlook on the day as an alternative of getting pissed off.
  • Whereas dinner is heating up. Whether or not you throw a frozen meal into the microwave or reduce up contemporary veggies from the farmer’s market and saute them with herbs and spices, there are nearly all the time moments of ready whereas making ready a meal. Use these little pockets of time to tug out a gratitude journal and take inventory (*meals pun supposed) of what you’re grateful for. 
  • Earlier than falling asleep. If you happen to get to the tip of your day and haven’t but had the prospect to jot down down what you’re grateful for, take a second to mirror on the day. This will help you bear in mind the optimistic moments you skilled and really feel content material as you go to sleep. 

On occasion, attempt asking your family members what they’re grateful for. 

For instance, you would name your greatest good friend on the drive to work and say, “Hey! I’m experimenting with gratitude journaling. I used to be curious, what are some stuff you’re grateful for right this moment?” 

Or the following time you sit all the way down to dinner with your loved ones, attempt saying, “This meals appears to be like scrumptious! As soon as we now have our plates dished up, I believed it could possibly be enjoyable to go across the desk and have everybody share one factor they’re grateful for. I’ve been retaining a gratitude journal for a number of weeks now, and it makes me fascinated about listening to what others are grateful for.” 

Motion Step: Preserve observe of your well-being and temper to see how gratitude journaling impacts you. Seeing your progress may be extremely encouraging as you’re employed to ascertain a brand new routine. 

Earlier than beginning a gratitude journal, reply the questions on this gratitude quiz developed by psychologists Mitchel Adler and Nancy Fagley. 

After taking it, set a recurring month-to-month reminder in your cellphone to take the quiz. 

Write down the way you rating and see if retaining a gratitude journal helps you! 

Bear in mind, development isn’t all the time linear. There could also be months if you rating decrease than the earlier month. The objective is to have the ability to see change over time. 

↑ Desk of Contents ↑

Gratitude Journal Examples

Listed here are some examples of methods to make your gratitude journal bullet factors extra particular. 

  • I’m grateful for my morning cup of espresso.
    • I really feel calm and secure when holding my morning espresso in my arms. This rhythm helps me begin my day feeling extra centered and enthusiastic about what’s to come back. 
    • I really like the flavour of my morning espresso—the chocolate notes blended with the citrus assist me really feel energized and able to sort out the remainder of the day. 
    • Stopping by my favourite espresso store on the way in which to work is a enjoyable deal with. I really like beginning my day chatting with the baristas, and the overall hustle and bustle of the area make me blissful. 
  • I’m grateful for my household and family members.
    • My mother referred to as right this moment to inform me she cherished me and requested how I used to be doing. That was so form and brightened my day.
    • My accomplice completed work earlier than I did right this moment. Once I received residence, he had cooked dinner, washed the dishes from breakfast, and tidied up the lounge. I do know he was drained, however I felt cherished after I returned to a tidy condominium and dinner within the oven.
    • My greatest good friend simply had her thirtieth birthday! We received to have fun collectively together with her household and some shut associates. I’m so grateful she invited me to have fun together with her, and her birthday has given me one other probability to mirror on the years we’ve identified each other and the way grateful I’m for her. 
  • I’m grateful to reside in a enjoyable metropolis.
    • At the moment, I took public transit to work as an alternative of driving. I used to be capable of learn a guide, individuals watch, and get in a stroll, all whereas commuting to the workplace. 
    • I had a free afternoon right this moment and determined to go for a stroll and pop into a number of small boutiques I’ve by no means seen earlier than. They have been regionally owned companies, and I used to be grateful I may help them and get some enjoyable decorations for my condominium. 
    • As I used to be on my option to meet a good friend for dinner, I drove down a avenue I’d by no means been to earlier than and noticed the best mural. I really like dwelling in a metropolis that helps the humanities and discovering new areas. 

As you construct extra specificity, see if you will discover themes of issues that you just’re typically grateful for. When you determine themes, construct your schedule in such a method that prioritizes these issues. 

In case you are having a tough time discovering issues to be pleased about, attempt re-framing life’s challenges to gratitudes. 

It’s vital to not be dismissive of your emotions, however re-framing difficult or worrying elements of life will help you understand that though it’s not ideally suited, there’s a silver lining.

Listed here are some methods to re-frame challenges into gratitude: 

  • I’m grateful for my little brother and the way he makes me chuckle, even when he distracts me from finishing my homework. 
  • Although it’s not my dream job, I’m grateful for my work and the way a lot it’s educating me about myself. 
  • I’m grateful that this difficult roommate state of affairs helps me discover ways to navigate battle with individuals from completely different backgrounds. 
  • Lacking my flight wasn’t ideally suited, however I’m grateful I’m in an airport with reliable WiFi so I can contact my household and allow them to know I’ll be arriving later than anticipated. And possibly I can get some espresso and begin that guide that I’ve been enthusiastic about studying! 

And if you need accountability, encouragement, and motivation as you construct a behavior of gratitude journaling, be part of our free goal-setting class, the place we’ll look into the science behind setting achievable objectives! 

↑ Desk of Contents ↑

What Makes a Gratitude Journal Completely different Than a Planner, Diary, or Journal? 

A gratitude journal is exclusive in that it’s reserved for expressing gratitude about issues which have occurred or experiences you’ve had. Although it could appear much like different note-taking varieties, it focuses on gratitude. 

Planners are the place you possibly can schedule your day, week, month, and even 12 months. They make it easier to maintain observe of logistics and achieve your objectives for the day. 

Diaries are an effective way to trace what occurs all through the day. Diaries are likely to deal with knowledge assortment—whether or not retaining observe of your side-hustle development or focusing in your health progress. Having your journey documented is usually a great point to look again on later when you’re feeling discouraged and need a reminder of how far you’ve come. 

Journals shift the main target from knowledge assortment to emotional processing. They’re an awesome place to jot down out what you’d like your future to appear like, the stuff you’re enthusiastic about, or what’s been disappointing you lately. 

Gratitude journals are a subsection of journaling that focus merely on stuff you’re grateful for. They are often a wonderful possibility for these with busy schedules however nonetheless need to domesticate a follow of thankfulness. 

↑ Desk of Contents ↑

Ultimate Ideas: Domesticate Gratitude

“We will complain as a result of rose bushes have thorns, or rejoice as a result of thorns have roses.” – Jean-Baptiste Alphonse Karr

So many little moments of on a regular basis life could make life lovely if just one will cease for lengthy sufficient to note them. 

Maintaining a gratitude journal will help you catch these small acts of kindness and love. This will help shift your perspective to turn out to be extra conscious of the nice moments all through the day. 

If you happen to’re not sure methods to get began with a gratitude journal, listed below are a number of suggestions: 

  • Begin small. Getting caught up in an all-or-nothing mindset round journaling may be simple. You’re feeling like it’s a must to journal for no less than half-hour—however who has an additional half-hour to spare daily? As an alternative of feeling like it’s essential to reorganize your complete life, attempt to discover a random five-minute window in your day. This could possibly be as you get up, whereas your espresso is brewing, or when you’re ready on your takeout dinner order to be prepared for pickup. 
  • Preserve it easy. Don’t overcomplicate a gratitude journal. Discover what works for you! You would possibly select to begin by sectioning off part of your planner and writing down three stuff you’re grateful for that day. If you happen to favor having extra construction, attempt downloading an app in your cellphone that offers you every day gratitude prompts or writing a immediate in a journal after which following it up with one to 2 brief paragraphs. 
  • Take note of your self. Whereas it’s nice to have scientific research that showcase the advantages of gratitude journaling, seeing the change in your well-being may be some of the encouraging motivators as you identify a brand new behavior. Pay attention to any shift in perspective, confidence, or happiness you expertise as the times go. 
  • Carry others alongside. Invite a cherished one to affix you as you begin gratitude journaling! This is usually a useful option to keep motivated as you construct a brand new behavior. It can be an effective way to examine in along with your accomplice, good friend, or coworker. Textual content them a number of stuff you’re grateful for, after which ask them what they have been grateful for right this moment.

Bear in mind, constructing a brand new behavior gained’t occur in a single day! Learn this text to study extra concerning the science behind constructing good habits and breaking unhealthy ones

I am Christian Nnakuzierem Alozie (Kris Kuzie Alozie). A native of Eziama Nneato in Umunneochi LGA, Abia State, Nigeria. I am an inspirational writer and a motivational speaker. And above all, a lover of charity.

Related Articles


Please enter your comment!
Please enter your name here

Latest Articles