This is everything you need to know about how to start a gratitude journal.
Looking start a gratitude journal? You’re in the right place. Here you’ll find everything from what a gratitude journal is, how to start one, what to include in it, and more. You’ll be able to start a gratitude journal practice that fits your life.
I am a huge fan of journaling, and one of my favorite types of journals to keep is a gratitude journal. A gratitude journal is one of the simplest but most impactful forms of journaling you can add to your routine.
The world often moves fast and seems to highlight what is missing or what needs to be fixed…a gratitude journal can help shift your focus to what’s already good.
As you use a gratitude journal, it can change the way you see your days, challenges, and life itself.
What is a Gratitude Journal?
A gratitude journal is a personal journal that is used to record things that you feel thankful for. The entries in a gratitude journal can be single words, a couple of sentences, or even full-page reflections.
There are no rules when it comes to a gratitude journal, the who point is to focus no things that you are thankful for.
Gratitude journaling isn’t about ignoring problems or pretending everything is perfect. Instead, it’s about training your mind to recognize positive moments alongside the difficult ones.
Even though times may be tough, there is always something to be thankful for. And taking time to write in a gratitude journal can help train your mind to recognize that both can exist at the same time.
How Often Should You Use a Gratitude Journal
The frequency at which you choose to write in your gratitude journal is entirely up to you. Personally, I love to write a couple things in the morning and a couple of things down in the evening. I find that when I start and end my day with gratitude, it helps ground me and keep my mindset focused in a positive direction.
Some people use gratitude journals daily, while others use them weekly or just during challenging seasons of life. There is no right or wrong with gratitude journaling; choose a frequency that works best for you.
How to Start a Gratitude Journal
Starting a gratitude journal is quite simple and requires minimal materials.
1. Choose Your Gratitude Journal Format
The first step is deciding how you want to journal. There’s no “better” option, just choose what works best for you.
Here are some options:
- Physical notebook: Great if you enjoy writing by hand and want an open and non-structured way to journal (my personal favorite).
- Guided gratitude journal: These include prompts and structure, which can be helpful if you’re new to journaling or do well with guidance.
- Digital journal: You can use your notes app, specific journaling apps, or documents like Pages or Word if you prefer typing or always having your journal with you.
2. Decide When You’ll Journal
I believe that consistency matters more than timing, but many people find it helpful to add gratitude journaling to an existing habit.
Here are some ideas for times to use your gratitude journal:
- Morning journaling – Journaling in the morning can help set a positive tone for the day.
- Evening journaling – Journaling in the evening or even right before bed can help you reflect and wind down.
- Weekly gratitude check-in – If you have a busy schedule, committing to write in your gratitude journal once a week can be a great way to start.
Regardless of when you choose to journal…start with a realistic goal like 5 minutes a day or a few times a week.
3. Keep it Simple At First
One of the biggest mistakes people make when it comes to journaling of any sort is overcomplicating it. The same is true with gratitude journaling.
You don’t need long entries or deep insights every time. Keep it super simple, especially at first.
Here are a couple of things to start with:
- 1–3 things you’re grateful for
- A sentence or two per item you are grateful for
The habit of journaling matters more than the length of time spent doing it.
What to Include in a Gratitude Journal
There is no right or wrong for what to include in a gratitude journal. But here are some ideas to help get you started.
1. Everyday Gratitude
Not everything you write needs to be big and life-changing. In fact, everyday moments often have the biggest impact.
Here are some examples of everyday gratitude that you can include:
- A good cup of coffee
- A quiet morning
- A kind text from a friend
- Feeling strong after a workout
- A good talk with a friend
- A good night’s sleep
- A warm bed
These small moments help train your brain to notice positivity throughout your day.
2. People You’re Grateful For
Acknowledging the people in your life that you are grateful for.
You might write about:
- A supportive friend or partner
- A family member who showed up for you
- A coworker who made your day easier
- A random stranger at the grocery store with whom you had a positive interaction
3. Gratitude for Yourself
This is such an important thing to be grateful for and is often overlooked. Gratitude journaling isn’t just about external things and people; it’s also about recognizing your own effort and growth.
Here are some examples:
- I’m grateful I followed through today.
- I’m thankful for my patience in a stressful moment.
- I appreciate my body for carrying me through this week.
4. Gratitude Journaling During Challenges
I mentioned earlier that gratitude journaling doesn’t mean pretending challenges don’t exist. Instead, you can use this type of journaling to find grounding moments while going through the difficulties.
Here are some examples of gratitude journaling during difficult times:
- Lessons you’re learning
- Support you’ve received
- Strengths you’ve discovered
- Moments of calm, even in the chaos
I’ve found that gratitude journaling during the difficult times can help keep me focused on what I have that is good and moving forward…even when life is difficult.
Gratitude Journal Prompts
Sometimes starting is the hardest part. So I wanted to include a few gratitude prompts here to help you get started. If you ever feel stuck, hopefully these prompts can help get you going.
Here are some ideas you can use:
- What made me smile today?
- What is something small I often take for granted?
- Who supported me recently?
- What part of my routine am I thankful for?
- What is something about my body or health I appreciate today?
- What challenge helped me grow?
- What moment from today do I want to remember?
You don’t need to answer every prompt…choose one and go from there.
How to Stay Consistent With Gratitude Journaling
Consistency is always the key to success. These are a few ways to help you stay consistent with your gratitude journal practice.
- Keep your journal visible
- Pair it with an existing habit (coffee, bedtime, morning routine)
- Set a timer for 3–5 minutes (keep it short, don’t make it an overwhelming task)
- Let go of perfection
- Don’t worry about missed days. Just start again
Additional Posts You May Like:
Simple Bullet Journal Ideas for Beginners
100 Simple Morning Journal Prompts For A Great Day
15 Simple Self-Care Habits That Make A Big Difference
Final Thoughts on How to Start a Gratitude Journal
A gratitude journal is a helpful habit to incorporate into your self-care routine. By intentionally slowing down and noticing what’s good, you create space for more presence, clarity, and appreciation in your daily life. You naturally begin to focus on what is right instead of what is wrong.
Whether you’re journaling daily, weekly, or just during the challenging times, gratitude journaling is an excellent habit that can support your overall well-being. I think it is best to start small, stay consistent, and allow the habit to grow with you.
I hope that these tips have been helpful and that you now know how to start a gratitude journal.
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