If you’re thinking about starting a gratitude journal, here are some ideas, writing prompts, and gratitude journal examples for inspiration.
Writing in a journal about the things for which we’re grateful is a great way to keep track of all the good things in our lives, and as you’ll read below, the practice can even have health and relationship benefits.
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A few years ago, I started writing in a gratitude journal that someone gave me as a gift.
In the beginning, I simply tried to write five things each morning for which I was grateful. The practice encouraged me to look back on the past 24 hours and recall all the good aspects of the day.
I also discovered I was more aware of special moments and simple blessings as they occurred throughout the day.
I soon filled the little book, and began another. Now I keep the journal by the chair where I sit each morning to have quiet time and drink my coffee, and write it in often.
You can purchase a special gratitude journal, or simply write in a cheap notebook; it’s totally up to you. The process is probably more important than the book, right?
12 Writing Examples of What to Write in a Gratitude Journal
The ancient Chinese philosopher Lao-Tzu wrote:
“Be content with what you have;
rejoice in the way things are.
When you realize there is nothing lacking
the whole world belongs to you.”
Here are some prompts of things you could write about in your gratitude journal:
- A supportive friend or family member who has been there for you.
- A memorable experience or event that brought you joy or happiness.
- Something you learned that was meaningful or helpful.
- The beauty of nature, such as a stunning sunset or a blooming flower.
- A personal accomplishment or achievement you feel good about.
- A delicious meal with friends, or a favorite food that brought you comfort and pleasure.
- A kind gesture or act of kindness that someone did for you.
- A skill or talent you possess that brings you joy or allows you to help others.
- A favorite book, movie, or piece of art that has inspired or influenced you.
- The opportunity to learn and grow, whether through education, experiences, or challenges.
- Your personal heroes and people you admire who make a difference.
- A peaceful moment or a place where you feel calm and at ease.
The Health Benefits of Counting Your Blessings
Writing about the things for which we’re grateful might be good for us in a multitude of ways.
Recent studies have found that focusing on the positive things in life can help reduce stress, improve sleep and even be good for our personal relationships.
I know I can get stressed when I’m feeling critical and focused on things that aren’t happening according to my expectations.
What I’ve noticed is that when I make an effort to see my life through the eyes of a grateful heart, I’m more accepting and content.
What Do You Hear?
Another gratitude journal example is to focus on one of your senses: sight, smell, touch, sound or taste.
This week, for some reason I’ve been especially aware of the sweet sounds around me. On Tuesday morning I wrote:
“I am grateful for the sounds that add so much richness to our world. While I was waking up this morning I heard a distant train, which always reminds me of our dad. A brief rain shower moved through at 5:30, with just the softest drum of raindrops on the roof. Just outside the living room window right now, crickets are calling their low, soothing refrain.”
Today I’m sitting at the kitchen table writing this post, and two gangs of birds have just started some sort of skirmish in the neighbor’s maple trees. With my heightened awareness of sounds this week, I have to pause and take in the drama.
The magpies appear to be moving in on the bluejays’ turf, but I’m not sure. It’s a noisy, glorious commotion, and this is what I wrote in my journal:
“Thank you for all of the birds. I am so glad we have so many beautiful birds in our trees—both the small, quiet ones and the big, squawky ones.”
How About You?
Do you write in a gratitude journal? If so, perhaps you’d like to try focusing on sounds for a week.
Or would you like to start a practice of writing thankful thoughts? Maybe you have your own way of finding contentment in the sweet, simple moments of daily life.
Poet Kahil Gibran wrote:
“Wake at dawn with winged heart and
give thanks for another day of loving.”
As always, I’d love to hear your comments.
P.S. If you use Pinterest to save and share ideas, here’s a handy pin:
Eliza Cross is the creator of Happy Simple Living, where she shares ideas to help busy people simplify cooking, gardening, holidays, home, and money. She is also the award-winning author of 17 cookbooks, including Small Bites and 101 Things To Do With Bacon.
A lovely reminder of the abundance around us, Eliza. I’m grateful for getting to see you at CO Gold.
Thank you, Yvonne. I loved seeing you last weekend, too, and the conference was exactly the encouragement I needed. Sending you hugs and best wishes for continued success with your books and writing. xoxo
You have brightened my gloomy day already. I just opened the window next to me, but all I can hear is the cars passing by. But I am still thankful that I have settled here where my family enjoys all the convenience. Thanks.
I’ve tried this a bunch of times but always find myself skipping it to get on with the day. These days I try to just verbalize the things I’m grateful for from the day or things I’ve accomplished that I’m proud of rather than the to-do list items that I never got to.
Lovely post.
James
I’ve kept a journal since 1986 when I began a Creative Emrboidery Course at The London College of Fashion. Sometimes I fill a journal in a few months…sometimes they last all year… they are also scattered with tiny pieces of artwork etc etc… I have 54 journals to date and at 78 years old I’m wondering who the heck will read them all…..then I remember ….
It is The process of Writing that matters… it frees the soul …. I love my journals…. 🙂
I know these things mean well, and I am all for being grateful for things that bring you joy IF you have them, but these are also a reminder that many people don’t have these things. It’s essentially undermining the bad things and saying you can just magically choose to be happy. Happiness is not a choice. It’s an emotion, and like all emotions, was meant to be felt naturally. If you have to force yourself and tell yourself that you’re happy, it isn’t genuine. You can’t help what makes you happy, since everyone is different, and not everyone has the things that make them happy. Those who claim they “chose to be happy” are people who had the things that made them personally happy but won’t admit to it being outside sources that brought them that happiness. Same with those who claim to be “self-made,” despite it literally being impossible to become successful without outside help. If you wouldn’t tell someone who is, say, forced into human trafficking or prostitution that they can just choose to be happy despite waking up tied to a bed and being sexually assaulted, don’t do that for those in other circumstances. You never know the battle someone is facing inside. They may seem able bodied and of sound mind to you, but even the thought of being forced to work and pay to exist can be devastating overwhelming and detrimental to the person’s mental health. I know this is a long rant, I’m just saying to please not assume that, because someone has things that you may consider should make them happy, doesn’t mean they do.
Louisa, thank you so much for taking the time to write such a thoughtful reply. You make some very valid points, and I really appreciate your perspective. ~Eliza
I completely agree that practices that come from a “toxic positivity “ perspective can be harmful and can highlight areas of need. But I also want to highlight that happiness and gratitude are not the same thing. Of course we can be both, but we can also be one or the other. Although I do believe that gratitude can contribute to feelings of happiness over time. I’ve heard practicing gratitude can be much like strengthening a muscle and the more you use it the easier it will become. I hope this is a helpful perspective.
Thank you for sharing your perspective. I like your analogy that practicing gratitude can be like strengthening a muscle by regular exercise. (Trying to do better with both!) ~Eliza