How To Start A Gratitude Journal In 6 Easy Steps


Gratitude journals can be a powerful tool for improving your mental and emotional well-being. Studies show that keeping a gratitude journal can increase feelings of happiness, reduce stress and anxiety, boost self-esteem, and even improve physical health. In this blog post, you will learn how to start a gratitude journal and why you should start gratitude journaling. I will also provide you with journal prompts to help you get started.


What is a gratitude journal?

According to the International Journal for the Advancement of Counselling, a gratitude journal is a written reflection on the events, people, and experiences for which you are grateful. It has proven to be an effective tool for improving mental and emotional health, as well as physical health.


How to Start a Gratitude Journal.


Find a journal or notebook:

To start your gratitude journal, the first step is to find a notebook or journal that you can dedicate solely to your gratitude practice. You want to make sure it’s something you will feel comfortable writing in and carrying with you throughout the day.


Set aside time:

The next step is to make time for your gratitude practice. This could be a few minutes each morning, or you can set aside time in the evening to write down what you have been grateful for throughout the day.


Start writing:

Once you have found a journal and decided on a time frame, it’s time to start writing! Start by writing down three to five things you are grateful for each day.

It doesn’t matter if they are big or small, just write them down and focus on why you have those particular things in your life.


Use gratitude writing prompts:

If you’re feeling stuck on what to write, try using gratitude writing prompts to get your creative juices flowing.

Journal prompts are helpful because they can jumpstart your creativity and help you come up with different things to be grateful for.



Take some time to reflect on what you have written in your gratitude journal. Ask yourself questions like “What are the benefits of being grateful?” This will help you become more aware of all that you have in your life to be grateful for.


Make it a habit:

The key to successful gratitude journaling is making it a consistent habit. Try to set a goal for yourself and create a schedule that works best for you. The more you practice gratitude journaling, the easier it will become.

Related Post:  How To Start A Spiritual Journal


What do you write in a gratitude journal?

Here are some gratitude prompts to help you get started;

  • What are three things you are thankful for today?
  • Write down one positive experience from the past week.
  • Name someone in your life who you appreciate.
  • What is something that makes you feel safe and secure?
  • Write down one thing about yourself that you are proud of.
  • What do you appreciate about your home?
  • Name one thing that made you smile today.
  • Describe something beautiful in nature that you have seen recently.
  • Think of someone who has done something kind for you recently and write it down.
  • Write down three positive emotions in your daily life
  • What makes you feel grateful every day?
  • How do you define life satisfaction?
  • What kills your positive emotion?
  • Write in your daily gratitude journal the moments that you felt most alive today.
  • Name three people in your life who have made a difference to you.
  • What are the little details or moments that make you feel appreciated?
  • What is something that you love doing and why?
  • What are the small moments of joy that you appreciate in your life?
  • What is one thing you can do today to be kind to yourself?
  • Think of a moment that made you feel connected to something bigger than yourself.
  • What do you appreciate about your job or career?
  • What are some acts of kindness that you have done or seen recently?
  • Write about a moment that made you feel loved and appreciated.



Why should I start a gratitude journal?

Increased happiness and well-being: Practicing gratitude helps to foster an overall sense of contentment, happiness, and joy in life.

It can help us to reframe our thoughts, and shift our perspective from a negative mindset to one of gratitude.


Improved resilience: Gratitude can be especially beneficial when we are feeling anxious or depressed. It encourages us to focus on the positive aspects of life, even in difficult times.

Improved sleep: Research has found that expressing gratitude can help people to fall asleep faster and have a better quality of sleep.


More energy: Practicing gratitude can give us an extra boost of energy and motivation, as it can create a more positive outlook on life.

Enhanced relationships: Expressing gratitude helps to strengthen relationships with those around us, as it encourages us to appreciate the good in people and to show our appreciation.


More creativity: Gratitude can act as a catalyst for more creative thinking, by helping us to look at situations from a different perspective.

Related Post:  How To Start An Inspirational Journal In 6 Easy Steps

Improved physical health: Studies have found that gratitude can help to improve physical health, including reducing blood pressure and improving the immune system.


Increased self-esteem: Expressing gratitude can help to boost self-confidence and self-esteem, as it encourages us to focus on the good qualities we have rather than the negative.

Greater mindfulness: Daily gratitude practice helps us to stay in the present moment, which can make us feel more connected to our environment and others around us.


Improves mental health: Practicing gratitude can help to reduce feelings of stress and anxiety, as it encourages us to focus on the positive.

Positive outlook: Keeping a gratitude journal helps to promote overall positive psychology and outlook on life, creating a more optimistic mindset.

Foster self-care: Gratitude practices help to foster self-care, as it encourages us to take time out for ourselves and appreciate all that we have in life.


What are some tips for starting a gratitude journal?

Make it a habit: Dedicate some time each day to write in your gratitude journal, whether that be first thing in the morning or before you go to bed at night.

Get specific: When writing in your gratitude journal, make sure to get as detailed as possible and focus on specific moments or events that made you feel happy or grateful.


Be mindful: Mindfulness and gratitude go hand-in-hand, so try to be present as you write in your journal and focus on the positive aspects of life.

Make it personal: Everyone’s gratitude journal will look different, so don’t feel like you have to follow a particular format or style. Make the journal your own, and fill it with meaningful thoughts and experiences.


Include photos: Photos can be a great way to capture moments of gratitude, so consider adding pictures to your journal as well.

Encourage others: Gratitude practice can be a great way to reconnect with friends and family, so invite them to take part in this journey with you.

Starting a gratitude journey with your loved ones can be a great way to foster stronger relationships.


What are the 3 parts of gratitude?

The 3 parts of gratitude are:

  1. Recognizing: Recognizing the good things we have in our lives, no matter how small or seemingly insignificant.
  2. Acceptance: Accepting that we are worthy of the good things in our lives and appreciate them.
  3. Appreciation: Taking the time to appreciate what we have in our lives, and expressing this appreciation to those around us.
Related Post:  How To Start A Journal For Happiness In 5 Easy Steps


What should I be grateful for in a gratitude journal?

Here are the 5 things that should be in every gratitude journal.

  • Positive experiences: Include moments of joy, triumphs, and successes that have made you feel happy or proud.
  • Family and friends: Acknowledge the people in your life that bring you joy, happiness, and support.
  • Life lessons and growth: Reflect on the challenges and obstacles you’ve overcome, and how they have helped you to grow as a person.
  • Nature and the environment: Express gratitude for the beauty of nature and how it supports us every day.
  • Yourself: Show appreciation for all the things you do daily, from small acts of kindness to big accomplishments.


Do gratitude journals really work?

The answer to this question is yes. Gratitude journals are beneficial for our emotional and physical health, as well as for improving relationships with those around us.

It helps to foster a positive mindset, which can improve overall life satisfaction. So if you are looking for a way to stay positive and appreciate the little things in life, a gratitude journal might be just the thing for you.

Gratitude journals are a great tool to help us stay mindful and express our appreciation for what we have in life.



Bottom Line:

Gratitude journals are a powerful tool to help us stay mindful and be grateful for the things we have in our lives.

Mindfulness journal can help to reduce stress, foster positive outlooks and self-care, as well as improving relationships with those around us.

So if you’re looking for a way to cultivate appreciation and awareness, then starting a gratitude journal is a great place to start.

Gratitude exercises are a great way to cultivate and express appreciation for the little things in life, so why not give it a try? You just might surprise yourself with how much it can impact your overall outlook on life.

The good thing is you don’t need to buy the best gratitude journals to get started. You can use a notebook as your own journal.



  • Ben

    I'm Ben, a data engineer who adores journaling. My passion for recording life experiences inspired me to develop Otto's Journal, an online diary app. Join me as I blend data and storytelling in the ever-changing tech world, making journaling more accessible and exciting.

Table of Contents