Six tips on how to start a Gratitude Journal.

Published by Samantha on

Last Updated on: 14th January 2024, 11:02 am

Photo by Gabrielle Henderson on Unsplash.

There are many types of journaling you can do. I am starting to write my gratitude journal as it is a great way to cultivate a positive mindset and enhance overall wellbeing. I find that when I have written even just a small amount there is a boost in my mood and happiness levels as I have focused on the positive moments and experiences in my life.

Here are some ideas to help you begin your gratitude journal:

Find your journal.

There are so many options available for you to use as your journal. Choose a notebook that you find appealing or special. It could be a plain notebook, a beautiful journal (possibly with a lock and key), a handmade one from a family member, or bought from ETSY. If digital is more your jam, there are plenty of journaling apps, like Presently, that you may prefer.

Set a regular time.

Dedicate a specific time to write. Maybe you will write first thing in the morning whilst having a coffee, or maybe as soon as you finish work before your evening starts. If daily is too much, pick one day in the week when you can carve out a bit of time. Look for time in your day or week that you can write consistently, as this will help you form a habit.

Choose a quiet space.

Find a space where you can be free from distraction. Maybe you have a comfy chair in a sunny corner or a space on the balcony or back garden. Choose somewhere which is quiet and you feel relaxed so you can focus on your thoughts and let them flow onto the paper.

Start small.

Don’t feel pressured to spend a lot of time and to write a lot. Set aside 10 – 15 minutes each day or week to begin with, see what feels comfortable. Some days you may have pages to write and other days it could be a few dot points.

Use writing prompts.

Take a moment to reflect on your day or week and identify what you are grateful for. These could be small or large, from a kind gesture from a friend to a beautiful sunset.

Even thinking like this, sometimes it can be difficult to know what to write, or where to start. Try using prompts like:
“Three things that made me smile today.”
“What am I thankful for in my life.”
“Today I am excited about…”

Enjoy the process.

Gratitude journaling is about acknowledging and pay attention to the positive aspects of your life. It is a simple but powerful practice that can greatly impact on your overall wellbeing, bringing about positive changes in your attitude and perspective.

I am writing my journal at the end of each workday. I shut my laptop, write my gratitude journal, and then start my evening. When and how regularly do you plan to write yours?

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6 months ago

I love these tips! I found a pretty gratitude journal from Amazon. My times are in the morning when I’m having coffee and in the evening before I sleep.

6 months ago

One of the girls at work did this for a year as notes of paper in a bowl. On New Year’s Eve she opened each note with her partner and they relived special memories and moments of gratitude together to see in the new year. I love that idea!