Gratitude journaling is one of the simplest ways to shift your mindset, boost happiness, and bring more awareness to the little joys in life. It doesn’t take much—just a notebook, a pen, and a few minutes each day. Whether you're new to journaling or looking to deepen your practice, here’s everything you need to know to get started.
Why Gratitude Journaling?
It’s backed by science: studies show that regularly practising gratitude can improve mental health, reduce stress, and even enhance sleep. It helps you focus on what’s good (because there’s always something), and over time, it rewires your brain to notice more positivity in your daily life.
How to Get Started
You don’t need a fancy setup—just a journal or even the unused pages of your diary will do! But if you love the idea of a structured practice, a guided journal like The Five Minute Journal can make it even easier to stick with. Here’s a simple way to start:
📝 Morning Reflection
- List three things you’re grateful for (big or small)
- Set an intention for the day
- Write a positive affirmation
🌙 Evening Reflection
- Note three highlights from your day
- A challenge you faced and what you learned
- One way you can make tomorrow even better
That’s it! A few words, a few moments, and a simple shift in focus that can change everything.
30 (More) Prompts to Inspire Your Gratitude Journaling
Some days, gratitude flows naturally. Other days, a little inspiration helps. Here are some prompts to guide your practice:
Daily Gratitude Prompts:
- A small moment from today that made you smile
- A simple pleasure you never want to take for granted
- A challenge that taught you something valuable
- A person who made a difference in your life
- A past version of you that got you where you are today
- A place that feels like home
- A piece of music, art, or a book that brings you joy
- Something about yourself that you’re proud of
- A favourite ritual or routine you cherish
- Something you’re looking forward to
Reflecting on Growth & Perspective:
- A lesson life has recently taught you
- A difficult moment that led to something good
- A piece of advice you’re grateful you received
- A past challenge that made you stronger
- Someone who shaped the person you are today
Noticing the Little Things:
- The coziest thing about your morning
- The best thing about the season you’re in
- A favourite food or drink you love
- Something in nature that caught your eye today
- A random act of kindness you witnessed or received
Manifesting More Goodness:
- One thing you’d love more of in your life
- A way you can bring joy to someone else
- A dream you’re grateful to be working towards
- A habit you’re glad you’ve built
- One way you can slow down and appreciate today more
Making Gratitude Journaling a Daily Habit
Like any habit, consistency is key. Here are a few ways to make gratitude journaling part of your routine:
✨ Keep it simple
No need to write a novel—just a few words a day is enough.
📍 Pair it with another habit
Try writing after your morning coffee or before bed.
🖊 Use a pen that makes writing feel good
We love smooth gel pens or even a fountain pen for a mindful touch.
📖 Keep your journal somewhere visible
On your bedside table, desk, or wherever you’ll see it daily.
🔄 Make it part of your planner
If you already use a diary, jot down one thing you're grateful for in the notes section each day.
A Little Kit to Get You Started
To make gratitude journaling a daily ritual, we’ve put together a bundle with everything you need. It includes The Five Minute Journal, a guided journal designed to help you build a consistent habit of reflection. Two smooth-writing pens are included because the right pen makes all the difference in making the practice enjoyable. A handy adhesive pen loop ensures you're never without a pen when inspiration strikes. And finally, the ‘Go Slow’ affirmation wall print with a hanger serves as a gentle reminder to slow down and appreciate the little moments. Shop here.
Final Thought
Life is made up of moments—the quiet ones, the joyful ones, the ones that take courage, and the ones we barely notice until they’re gone. Gratitude journaling helps you slow down and truly see them.
Start small. Just a few words each day.
What’s something good about today? ✨ Begin here.
