Gratitude Journal Prompts to Help You Embrace More Positivity in Your Life
Practicing gratitude is a simple practice that can completely transform your mindset and your life. In fact, research shows that practicing gratitude can boost your mood, reduce stress, and improve your overall well-being. One of the best ways to get into the habit of gratitude is by journaling. And if you don’t know where to get started or feel a little stuck, these gratitude journaling prompts can get the ball rolling.
I admit I haven’t always had the best relationship with gratitude. Sometimes, I feel like I “have” to be grateful. Do you know that feeling? You don’t feel the appreciation in your bones; instead, you try to force yourself to be thankful.
Sometimes, I am too self-critical. I hit a goal, and instead of being grateful and celebrating myself, I dismiss it. I downplay the feeling and try to convince myself that it is not a big deal.
If you experience either or both of these feelings, these gratitude journaling prompts are for you.
These prompts don’t “force” you to be grateful. They don’t focus on the big things you’ve accomplished. Truth be told, it is very easy to appreciate the big stuff. A promotion, a bonus? It is easy to appreciate these things. These gratitude journal prompts encourage you to reflect and appreciate all the good in your life. Whether it is the first sip of coffee in the morning or a big bonus at work. These prompts motivate you to pause and reflect on places, things, people, and even experiences you might be taking or taken for granted.
First Things First, What Is Gratitude Journaling?
A gratitude journal is exactly what it sounds like: a space to write down things you’re grateful for. However, it is more than just writing “thank you” on paper. It is about taking a moment to reflect on what you are thankful for, feel it in your bones, and appreciate how those simple pleasures add value to your life.
Why is Gratitude so Important?
You might be asking yourself, does it really work?” YES! GRATITUDE JOURNALING WORKS. Research shows that gratitude is associated with increased positivity and overall happiness. Gratitude journaling encourages you to approach life from a place of abundance and fulfillment. It reduces our negative bias, which rewires your brain to focus on the positive aspects of your life. If someone complimented you, you will unlikely remember it beyond the moment. However, if someone negatively comments about your looks, you are bound to think about that excessively. Gratitude journaling works to reduce this negative bias. It is a mini mental shift that encourages you to always remember the compliment. Here are a few scientifically proven reasons why gratitude journaling is important and how it can change your life:
Improves mental well-being
Regularly journaling about things you are grateful for shifts your focus from problems to gratitude. Imagine waking up in the morning and appreciating the fact that you are awake and healthy, enjoying the sunrise. This is bound to be better for your mental health than waking up and focusing on all the things you don’t have and haven’t done. Appreciation will improve your overall mood and actually make for a productive day.
Improves your physical well-being
Practicing gratitude actually reduces physical pain. Research shows that those who practice gratitude have fewer aches than those who don’t. Additionally, practicing gratitude positively correlates with exercising, which in turn improves overall physical health.
Improved sleep quality
Do you find yourself tossing and turning, and your mind can’t quite shut down? You should start gratitude journaling. Reflecting on positive things in your life through journaling reduces the time spent worrying about everything that isn’t as it should be while trying to drift to sleep.
Better relationships
Gratitude journaling strengthens relationships. When you get into the habit of appreciating the people in your life through journaling, you recognize what they mean to you, strengthening your connection and relationship.
Builds resilience
Gratitude journaling encourages you to focus on positive things. This reduces the focus on stressors and, in turn, encourages you to keep moving forward. It doesn’t matter how hard it gets; if you can focus on what is going right, you will most likely keep going.
So, How Do You Start Gratitude Journaling?
There is no right or wrong way to start and keep a gratitude journal. There are no rules! The most important thing is to focus on a genuine acknowledgment of gratitude. It also helps to be consistent. The goal of gratitude journaling is to encourage you to pause and appreciate all the big and small things happening in your life.
Here are a few tips to get you started;
- Choose a Form of Gratitude journaling you feel most comfortable with;
This could be the traditional notebook, a digital journal, or an app. You can even opt for a voice recording if you don’t want to write
- Be consistent
Make it a non-negotiable to practice gratitude journaling often. This could be daily or weekly. Just make it a habit.
- Keep it simple
Don’t overthink it. You don’t have to wait for the big moments. Even a small appreciative note, because you woke up healthy, can go a long way.
- Be specific
Don’t journal for the sake of journaling. Describe the experience and how it makes you feel. For instance, jotting down “I appreciate my husband” is too vague. Instead, note down the exact thing you appreciate about your husband, “I appreciate my husband because he encourages me to be myself, to take it easy, relax and be silly.”
What Should You Write in Your Gratitude Journal?
Here is the thing..it doesn’t matter. Don’t focus so much on what to write but how you feel. The beauty of gratitude journaling is that it doesn’t have to be complicated. Connect with the feeling, experience it, then write it down. We are not here to journal, just to say we journal, and we are on yet another self-care trend. We are here to do it right and get the benefits. So, don’t rush to merely write what you “think” you should be grateful for. Instead, think about the moment and allow yourself to “feel” the gratitude deep down, then note it down. This form of gratitude journaling is based on feeling gratitude instead of forcing yourself to write something for your daily entry.
When you start gratitude journaling, you will have quite a bit to note down. However, despite our best intentions, with time, we inevitably run out of things to write. You find yourself just noting things down because you must, not because you feel it deep down. That is why it is important to have a set of gratitude journal prompts that can help.
Gratitude Journal Prompts to Make You Feel More Thankful
Everyday Gratitude Journal Prompts
Do you make a point of making a gratitude journal entry every day? Here are some daily gratitude journal prompts to get you started.
1. What are you most grateful for today?
2. What simple thing made you smile today?
3. Think about a stressful situation from today and reframe it positively.
4. What small things can you do today that will definitely improve your day tomorrow?
5. What was your favorite part of your day today?
6. What‘s one thing you are really looking forward to tomorrow?
7. What can you appreciate about how you look or looked today?
RELATED ARTICLE: DAILY JOURNALING PROMPTS FOR BALANCED LIVING
Weekly Gratitude Journal Prompts
Here are a few gratitude journal prompts for your weekly entries;
8. What are you most grateful for this week?
9. What was the highlight of your week? Why?
10. What are you looking forward to next week? Why?
11. Write one thing that happened this week that made you laugh out loud.
12. Reflect on a quiet moment you enjoyed this week.
13. What small victory did you have this week that made you proud of yourself?
Monthly Gratitude Journal Prompts
14. What are you most grateful for this month?
15. What are you looking forward to next month? Why?
16. List something valuable you learned this month.
17. In what ways have you grown over the past month?
18. What experience did you have this month that filled you with joy and contentment?
19. What challenge did you face this month that led to personal growth?
20. Reflect on a plan or project that you can’t wait to complete.
Yearly Gratitude Journal Prompts
If you are one of those individuals who make a point to reflect on the past year as you make plans and resolutions for the coming year, these gratitude journal prompts can help.
21. What are you most grateful for this year?
22. What is your happiest memory from this year?
23. List your three absolute favorite memories from the past year.
24. How can you improve your life in the next year? List three things.
25. What is your favorite trip/vacation from this year?
26. When is your favorite season of the year? What do you like most about it?
27. What excites you the most about the coming year and the future in general?
28. Pick one random photo from this year and experience gratitude for that day or experience.
29. What part of your life has changed for the better over the last year?
30. Reflect on one instance where you overcame a fear this year. How do you feel about it?
31. What self-care habit has enriched your life the most this year?
32. Reflect on how life could look like in five years and what you hope to have achieved.
Gratitude Journaling Prompts to Make You Appreciate Yourself
33. What do you consider to be your best trait? Why?
34. What do you consider to be your best skill?
35. What do you love most about your physical appearance?
36. What makes you truly unique?
37. Right in this moment, what about yourself makes you truly happy?
38. What is your ideal self-care routine? What activities does this routine include? How do these activities make you feel?
39. What about your life do you take for granted? How can you show more appreciation for it?
40. What is something about your life that you wouldn’t trade for anything at all?
41. What one thing immediately makes you feel better if you are having a slow or bad day?
42. What are some of the ways you have successfully handled problems in your life, whether small everyday problems such as running late or significant issues such as feeling behind in life?
43. List some of your simple pleasures in life.
44. How do you appreciate your career?
45. Remember and note down something that was particularly hard to do, but you did it anyway.
RELATED ARTICLE: JOURNALING FOR PERSONAL GROWTH AND EMOTIONAL HEALING
Journaling Prompts to Make You Appreciate Others
46. List three people in your life that make you happy.
47. If you have a partner, list three traits about them that you love and why. If you don’t have a partner, list three traits you are looking for in a partner.
48. Describe when a friend or a family member made you feel better. Remember to thank them in person when you see them.
49. Who in your life do you consider the most reliable? Describe why you think so and an instance where they showed up for you.
50. List five people you absolutely love/care about.
51. When was the last time you smiled at a stranger?
52. How can you cheer up a friend or family member who is having a difficult day?
53. Which people have had the most impact on your life? Who has contributed significantly to the person you are right now?
54. What is the favorite piece of advice you have received in the last month? Why was it so impactful?
55. Describe the last time you experienced an act of kindness from a stranger. Describe in detail how it made you feel.
56. Describe the last time a friend, family member, or friend helped you figure out a problem at work or school. How did that make you feel?
57. Is there someone in your life you don’t particularly get along with? It can be a family member, an acquaintance, or a colleague. List three traits you like about them.
58. Think about a family member, friend, or acquaintance that you admire. What do you admire about them?
59. Reflect on someone who you have lost touch with, but you are still grateful to have known them.
60. When did you last compliment someone? What was the compliment?
61. Express gratitude for the people you don’t know who make your life easier.
Gratitude Journaling Prompts to Help You Appreciate Incredible Experiences in Your Life.
62. Imagine your favorite place, what about that place do you love?
63. Picture the best place to travel; it could be near or far. Why is this place a favorite?
64. Describe a time when you were not exactly at your best but found a silver lining.
65. What do you see/do daily that still brings you joy?
66. What is your favorite memory from your childhood?
67. What is your favorite thing about where you live?
68. What is your favorite way to enjoy the outdoors?
69. What was your favorite holiday as a child? What is your favorite memory right now?
70. When was the last time you watched the sunset? How did it make you feel?
71. Write about a delicious meal you have enjoyed recently and how it made you feel.
72. Which recent experience in your life taught you the most significant lesson?
73. What is one experience that you thought was terrible at the time but you can appreciate right now in retrospect?
Do You Take All the Cool Things in Your Life for Granted? These Gratitude Journal Prompts will Help
74. List 6 things you are grateful for right now. Describe why you are thankful for these things.
75. Look around, pick one item you are grateful for, and describe why.
76. What is your current favorite movie/book/series? Why is this a favorite?
77. What is your current favorite song? Why?
78. What is the most thoughtful gift you have recently received? What do you like most about the gift?
79. What is your favorite meal, and where did you last enjoy it?
Finishing Up
Gratitude is a simple yet effective practice to operate from a place of abundance, optimism, and happiness. These gratitude journaling prompts can help you kick-start your gratitude journaling. However, remember we are not here to journal only to be able to say that we journal. No. The goal is to build a habit of gratitude by pausing and genuinely feeling the gratitude deep down. Gratitude is not about celebrating the monumental moments; it is about celebrating all the small and big things that lead to a joyful life.
FAQ
What can you include in a Gratitude journal?
You can include anything that brings you a sense of gratitude. It could be a place, an experience, a time of day, a person, or something in your life. It does matter. As long as it brings you a sense of gratitude, note it down.
How often should you do gratitude journaling?
How often depends on you. What works for you? The key is to be consistent and to focus on the feeling rather than merely doing it for the sake of doing it. Many find that daily journaling brings the best results. However, if daily journaling feels overwhelming, start with once or a few times a week.
What are some other ways to express gratitude besides gratitude journaling?
Besides gratitude journaling you can express gratitude by expressing gratitude to others and complementing traits or things about them that you are grateful for. Additionally, you can write things you are thankful for and put them in a gratitude jar. Similarly, you can create a collage of pictures with things, people, or places you are grateful for.