An amazing sunset that stops you in your tracks. Your child reaching for your hand as you walk together. The patron with a cart full of groceries who lets you go ahead of them to pay for your two things.
There is power and peace that comes in recognizing the little things, the seemingly insignificant things, especially in our busy day-to-day lives. But it’s in those small things that the mundane gives way to joy.
In this article, we’ll cover how to get started with gratitude journaling, how to integrate it into your daily life, plus provide you with a set of prompts you can use.
While general journaling might capture daily thoughts and events or become an outlet to vent, gratitude journaling focuses specifically on appreciation—training your mind to notice and value the positive parts of life.
Gratitude journaling can also improve your overall mental health, reduce stress, and increase your awareness of things happening all around us. This comes in handy during this digital age we’re living in where it’s easy to get caught with our heads buried in devices, losing connection with the outside world.
Gratitude journaling is intentional and positive and can be a reflective, mindful tool.
You don’t have to look far to catch a whiff of plenty of negative news. In fact, it may be beneficial to go on a digital detox from time to time to improve mental health.
In this vein, gratitude journaling helps counter negative thinking and combat depressive thoughts.
In a 2019 article from the UC Davis Health newsletter, it was cited that gratitude practices were shown to produce a 23% lower level of cortisol, a primary stress hormone. It is also noted to improve sleep quality, enhance heart health, and reduce inflammation.
“Compared with the participants who wrote about negative experiences or only received counseling, those who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended.”
These findings underscore the significant impact that gratitude journaling can have on both mental and physical health.
Mindfulness is being present, aware, and attentive to the here-and-now. Again, this is hard to do if we are constantly scrolling through our social media feeds or walking through life with negative influences wafting through our earbuds.
By reflecting on what you’re grateful for, you become more aware of your experiences and are generally less consumed by worry. Combining journaling + mindfulness + gratitude creates a strong synergy for mental wellbeing.
You can’t create habits if you don’t start somewhere. Here are tips to launch your journey to better mental health with gratitude journaling:
Repeat this process until it becomes second nature. There’s a great chance you will wake up looking forward to this practice each day.
Sometimes, getting our minds in the right space for gratitude journaling doesn’t come easy. Start with a short mindfulness ritual: e.g., 2-3 deep breaths, noticing your body or surroundings, or say a prayer of thanksgiving and focus. Then transition into the journaling activity.
Start by writing slowly, with awareness—don’t rush. Notice thoughts, feelings, and bodily responses. Eventually, this process will become a natural part of your routine.
One of the most important aspects of gratitude journaling is to be kind to yourself. This isn’t about perfection or big achievements—small micro-moments count too.
If you’re feeling low or stuck, focus on even the tiniest thing (e.g., a warm shower). Keep the tone positive but real: acknowledging challenges, plus something you’re grateful for.
Use prompts (we’ll list many below) to keep the practice fresh. Finally, review older entries periodically. This helps you see progress, patterns, and areas of growth.
Q: What if I don’t feel like I have anything to be grateful for?
A: Start small—“I’m grateful I woke up”, “I’m grateful for a moment of rest”.
Q: How long should I write each session?
A: Even 5 minutes is enough. Consistency matters more than length.
Q: What if I miss a day?
A: No worries, just pick up where you left off. The habit is what builds the benefit. Give yourself grace.
Q: Can I combine this with therapy or other mental health practices?
A: Yes! Gratitude journaling complements other practices; it’s not a substitute for professional care if needed.
Q: Should I use a digital or physical journal?
A: Both work—choose what fits your lifestyle. Physical can feel more tangible; digital offers convenience.
If you’ve never thought of gratitude journaling, maybe now is the time to consider implementing this new virtue in your daily life. Armed with tips and tools to help you make gratitude journaling a new healthy habit, you can look forward to better mental health, more mindfulness, and improved awareness.
Start by picking one prompt from the list and try it today, then aim for consistency.Final thought: gratitude journaling is a gentle, accessible way to turn attention toward what’s going well—and that shift can ripple into many areas of life (mindset, mood, relationships, resilience).
👉 Ready to dive in? Download our FREE printable guide of 30 Days of Gratitude Journal Prompts. 📘