Ultimate Guide to Gratitude Journals

Tips and 50 Prompts to get you started and keep going

Have you heard about Gratitude Journals and you want to know more about what they are and how to start one? It’s easy to see the positive in life when things are going well but it’s trickier when the world feels a darker place, but this is when we most need positivity. Like many people who journal I can easily find myself focusing on big events which happen in my life, which in the current climate is largely negative. This article briefly explores what Gratitude Journaling is, how it can benefit you, it will give you ideas on how to get started and maintain a routine and provide 50 Prompts to get you started on what to write (with a FREE Download to keep with your journal).

What is Gratitude?

Gratitude is simple in idea, if more difficult in practice, and is a widely recognised technique for dealing with anxiety. In practicing Gratitude, you set aside a time to focus only on positivity and set aside worries and negativity for that time.

“Feeling Positive is never mandatory but is always a possibility” Megan C Hayes PHD

What is a Gratitude Journal?

My journal at the moment isn’t as happy a place as it once was. It is full of stats, news, worry and anxiety, interspersed with moments of joy related to my family and daily life. Many of us find it comforting to write these negative thoughts down but does this help deal with the associated anxiety? Gratitude journaling offers a different writing style away from this and a means of keeping track of the good things in life and focus on positive aspects of the day rather than negative.

What are the benefits of a Gratitude Journal?

The benefits are widely reported. Jodi Pilcher Gordon Counselling credits “regular gratitude practice has been shown to improve our health in many ways, including reduced blood pressure, and improving sleep. It will also improve your relationships, and your overall self-esteem” (Check out her blog post here: Coping with Anxiety – Smell the Roses). Sounds great! So where can we start?

Where to start?

It’s incredibly simple to start  - grab a pen and some paper or a notebook and start writing. A small notebook such as this can be taken with you everywhere or something larger like a 5 year journal can be left on your bedside to start a journaling habit. You don’t need anything fancy – a simple notebook can be kept with you or included in a Traveler’s Journal along with your other notebooks.

How to keep it going?

It’s easiest to keep a gratitude journal going if you can make it part of your routine. Keep your journal at your bedside and set side 10 minutes before bed to reflect on your day. Put down your phone and take a few minutes to yourself on the bus or whilst having a coffee. Alternatively set an alarm (a nice soothing one!) at some point during the day to remind you or discuss what you are grateful for with your family around the dinner table. Don’t however make writing in your journal a chore, make it something which you enjoy and look forward to during your day.

Gratitude doesn’t have to be just for big things and feelings – it could be as simple as a flower blossoming in your garden or the smell of freshly brewed coffee.

Gratitude journal prompts:

Use these prompts to inspire you about what to write. Print off the list in a download here and keep this with your journal for easy reference.

Your Past:

1.     Think about your past and something you are grateful for.

2.     Was something in your past a turning point in your life which made a positive change?

3.     Did someone put their faith in you or take a chance on you?

4.     Did a lucky event or meeting lead to a positive outcome in your life? Maybe you attended an event you didn’t really want to and met the love of your life or your best friend there?

5.     Do you have a childhood memory which brings you joy?

6.     Do you remember a family occasion fondly?

 Your Future:

7.     Write about something you are looking forward to in the future i.e. an event, a big occasion, a birthday, a holiday.

8.     Why are you looking forward to this and what will you be thankful for?

9.     Think about upcoming changes in the weather or the seasons, flowers blooming, vegetables ripening, the smell of fresh cut grass.

“The Roots of all goodness lie in the soil of appreciation for goodness” Dalai Lama

 Your Present:

10.  Think about your current situation and what you are thankful for. Are you safe at home with your family?

11.  Think of the things you have in your life which you are grateful for – material things like nice clothes, a nice car, etc… are all good but are there other things you can think of like warmth on a cold night, love from your friends and family, good health, a sense of humour…

12.  Be thankful for your job or an aspect of your work or daily routine. What do you do which you enjoy?

 People:

13.  Think about your family and how your feel about them. Did any of them do something today to make you thankful. Children can be frustrating at times but when you stop and reflect they provide lots of reasons to be thankful, particularly if they made you laugh or smile that day.

14.  What is your favourite memory with your Mother or Father?

15.  What is your favourite memory with your Grandparents?

16.  Think about your partner. Often we can take them for granted. Stop and think about what they do and are to you which makes you grateful.

17.  Think about your friends. Are you thankful for their friendship?

18.  Did someone reach out to you today to see if you were ok?

19.  When in the past have you been able to depend on them?

20.  When in the future are you looking forward to meeting them again.

21.  Does one of your friends make you smile, laugh or feel safe?

22.  Can you rely and trust someone no matter what?

23.  Strangers - Did a stranger smile at you today and make you smile back? Did someone open a door for you or help you in need. Did you help someone else.

Pets:

24.  Do you have pets? If so, you may be one of the million of us around the world who love them unquestionably.

25.  Why are they special to you and what are you grateful for? Did they make you smile?

26.  Did taking your dog for a walk when you didn’t want to actually lighten your mood and spirit?

27.  Did you see something on your walk or did your dog do something which you are grateful for?

28.  Does the sound of your cat purring relax you or help you sleep?

Physical contact:

29.  Some people aren’t ‘touchy feely’ but if you are, are you thankful for that hug, handshake or pat on the back today.

30.  Did you hug your child or parent before bed?

31.  Did a kiss or hug from your partner make you happy today?

The Weather and the Environment:

32.  What in the weather makes you thankful – sunshine to warm your bones, rain to water your plants, wind rustling through the trees, star filled nights, sand in your toes. 

33.  Did you see a bird or animal today? Were the birds singing? Did you wake to a dawn chorus or evensong?

34.  Have the bees started buzzing and pollinating plants? Even those pesky wasps play a role in our ecosystem which we can be thankful for. What are you most grateful for in nature?

35.  Look out of your window and what can you see? You may be lucky enough to have a garden or patio, an interesting view or even just looking out and knowing you are safe in your environment.

36.  Did you go for a walk today? What did you notice? Are leaves budding or beginning to golden? How did the exercise and fresh air make you feel?

37.  What’s your favourite smell?

 Songs, Music and Reading:

38.  Are you grateful for the feeling you got from a song you hear or a book you read?

39.  Did a piece of poetry resonate with you?

40.  Are you grateful to have a musical outlet and being able to play an instrument?

 About yourself:

Learning to accept and be grateful for yourself is an important part of this process so don’t be shy about being self reflective .

41.  What are you grateful for about yourself? Physically, mentally or spiritually?

42.  Did you do something today that someone else may be grateful for? A hug or a text to a friend?

43.  What are you proud of being good at?

44.  Did you do a good deed today? How did it make you feel?

45.  Did something effect you positively today? What was it and why?

46.  What hobbies or activities bring you joy?

47.  What hurdle have you recently overcome? How did it make you feel?

48.  If you are single, what do you love about being single?

49.  If you are married or in a relationship, what is your favourite thing about that relationship?

50.  What part of your body or senses are you most happy with today? i.e. your ears because you heard a great song or your fingers because you played a great bit of music.

Hopefully this has encouraged you to start a Gratitude Journal and give you confidence about what to write. Remember to download my Free 50 Gratitude Journal Prompts List here and feel free to browse my shop for Handmade Journals to write in