The Life-Changing Habit of Gratitude Journaling

By Billie •  Updated: 04/05/23 •  14 min read

Have you ever heard of the saying, “what you focus on expands”? It’s a simple concept, but one that can have a profound impact on your life. When we focus on the negative aspects of our lives, we tend to see more negativity, but when we focus on the positive, we see more positivity. This is where the life-changing habit of keeping a gratitude journal comes in.

I strongly believe that practicing thankfulness is a powerful emotion that can have a significant impact on our overall well-being. Personally, I have experienced the benefits of gratitude in my own life. Research has shown that it can lead to improved mental and physical health, increased happiness, and greater resilience in the face of challenges.

I used to be someone who focused on the negative aspects of my life. I would dwell on my problems and struggles, and it seemed like nothing was ever going right. But then I discovered the habit of gratitude journaling, and it changed everything.

friends enjoying each other
You have a lot to appreciate.

In this article, I want to share with you my personal experience with gratitude journaling, as well as the science-backed benefits of this simple yet transformative practice. Whether you’re someone who struggles with negativity, stress, or anxiety, or you simply want to live a more fulfilling and grateful life, I encourage you to keep reading. By the end of this article, you’ll have all the tools you need to start your own gratitude journal and experience the incredible benefits for yourself.

The Science Behind Gratitude Journaling

At its core, gratitude journaling is a practice of focusing on the positive aspects of your life and expressing gratitude for them. But what does the science say about the benefits of this practice?

Studies have shown that practicing gratitude can have a wide range of positive effects on both our mental and physical well-being. For example, research has found that people who regularly practice gratitude experience:

gratitude journaling
The intimidating blank page. Go write in it, make it as messy-beautiful as possible.

One study even found that writing in a gratitude journal for just 15 minutes a day can lead to a measurable increase in brain activity in the prefrontal cortex, which is associated with positive emotion and decision-making.

But why does gratitude have such a powerful impact on our lives? One theory is that it helps to shift our focus from what we lack to what we have. It’s easy to get caught up in the problems and challenges of daily life, but by intentionally focusing on the good things we have, we can cultivate a sense of abundance and contentment.

My Journey with Gratitude Journaling

For me, gratitude journaling didn’t come naturally at first. I was skeptical of the practice, and I didn’t think that taking a few minutes each day to write down what I was thankful for would make much of a difference.

But then, one day, I decided to give it a try. I started small, writing down just one thing each day that I was grateful for. At first, it was a struggle. I couldn’t think of anything noteworthy to write down, and I found myself feeling frustrated.

But over time, something shifted. As I began to pay more attention to the good things in my life, I started to see more of them. I noticed the small, everyday moments of joy and beauty that I had been overlooking before. And as I wrote them down in my journal, I found myself feeling happier and more content.

Now, years later, gratitude journaling has become an essential part of my daily routine. I don’t just write down what I’m grateful for; I actively seek out moments of gratitude throughout the day. And as a result, my life has been transformed in countless ways.

I’m more resilient in the face of challenges, more patient with others, and more appreciative of the simple things in life. I’ve also found that gratitude journaling has helped me to cultivate a greater sense of purpose and meaning in my life. By focusing on the things that matter most to me, I’m better able to align my actions with my values and live a life that feels truly fulfilling.

happy child playing in water sprinkler

The Benefits of Gratitude

As we’ve already discussed, there is a wealth of scientific research that highlights the many benefits of gratitude journaling. Here are just a few of the ways in which cultivating gratitude can positively impact your life:

  1. Improved mental health: Gratitude journaling has been shown to reduce symptoms of depression, anxiety, and stress. By focusing on the positive aspects of your life, you can reframe negative experiences and improve your overall mood.
  2. Better physical health: Gratitude journaling has also been linked to improved physical health outcomes, such as better sleep quality, stronger immune function, and reduced inflammation.
  3. Increased resilience: When we practice gratitude regularly, we become more resilient in the face of challenges. We are better able to bounce back from setbacks and cope with difficult situations.
  4. Stronger relationships: Gratitude journaling can help us to build stronger, more positive relationships with others. By focusing on what we appreciate about the people in our lives, we can deepen our connections and foster greater feelings of love and appreciation.
  5. Greater happiness and well-being: Finally, gratitude journaling has been shown to increase overall feelings of happiness and well-being. By focusing on the good things in our lives, we can cultivate a greater sense of contentment and satisfaction.

In short, there are countless benefits to practicing gratitude journaling. Whether you’re looking to improve your mental or physical health, strengthen your relationships, or simply feel happier and more fulfilled, this practice can be a powerful tool for transformation.

In the next section, I’ll share some tips and strategies for making gratitude journaling a habit that sticks.

How to Start a Gratitude Journal

Keeping a gratitude journal is a simple but powerful practice that can help you cultivate a more positive and optimistic outlook on life. It involves writing down the things you’re grateful for on a regular basis, which can help you focus on the good things in your life and develop a greater sense of appreciation.

Suggestions for getting started with gratitude journaling

The first step in starting a gratitude journal is to choose a notebook or journal that you like. You can choose a simple notebook or invest in a fancier journal if you prefer. The key is to choose something that you enjoy writing in and that feels special to you.

To make gratitude journaling a habit, it’s important to set aside time for it each day. This can be as little as 5-10 minutes each morning or evening. Choose a time that works for you and make it a regular part of your routine.

There are many different ways to approach gratitude journaling, so choose a format that works best for you. Some people like to use writing prompts to get started, while others prefer to free-write about the things they’re grateful for. Experiment with different formats until you find one that feels comfortable and enjoyable.

Tips for Making Gratitude Journaling a Habit

To make gratitude journaling a habit, try to incorporate it into your daily routine. For example, you could write in your journal each morning after you wake up or each evening before you go to bed. The key is to make it a regular part of your day so that it becomes a habit.

If you’re having trouble remembering to journal, try setting reminders or alarms on your phone or computer to prompt you. This can be a helpful way to establish the habit of journaling regularly.

Finally, consider making gratitude journaling a social activity by journaling with friends or family members. You could start a gratitude journaling group or simply share your journal entries with each other. Sharing your gratitude with others can be a powerful way to strengthen your relationships and cultivate a greater sense of community.

Make it a social activity by journaling with friends or family members
Journal with a friend! Or about a friend. Friend it up.

Examples of Gratitude Journaling Prompts

As someone who has been keeping a gratitude journal for years, I can attest to the power of this simple practice. One of the things that I’ve found helpful over the years is to have a variety of prompts or questions to guide my writing, then just focus on one each day or week. Here are some examples of gratitude journaling prompts that I use regularly:

  1. What am I grateful for in my life right now?
  2. Who are the people in my life that I’m most grateful for, and why?
  3. What is something that happened today that I’m grateful for?
  4. What is something about myself that I’m grateful for?
  5. What is a challenge I faced recently that I’m grateful for?
  6. What are some simple pleasures in my life that I’m grateful for?
  7. What is something that someone else did for me recently that I’m grateful for?
  8. What is a goal that I’m working towards that I’m grateful for the opportunity to pursue?
  9. What is something that I have that I sometimes take for granted, but am actually grateful for?
  10. What is a memory from my past that I’m grateful for?

Daily Gratitude Prompts

If you like to focus and write daily in your gratitude journal, some prompts and actions that might help you maintain your thankfulness feeling are:

thankful man
Giving thanks becomes a waking meditation.

Weekly Gratitude Prompts

There are many benefits to writing in a daily gratitude journal, as I outlined earlier in this article. However, there is one potential downside to daily journaling: it can become routine and monotonous. When we write down the same things every day, we may start to take them for granted and lose the sense of novelty and appreciation that comes with expressing gratitude.

That’s why I recommend incorporating weekly gratitude journaling prompts into your routine. These prompts allow you to reflect on your experiences over the course of a week and to identify the things that stood out to you as particularly meaningful or impactful. This process can help you to deepen your appreciation for the good things in your life and to develop a more nuanced and rich understanding of the sources of your gratitude.

In addition, weekly prompts allow you to explore more complex and multifaceted topics than you might in a daily journal.

For example, you might reflect on a challenge you faced during the week and express gratitude for the lessons you learned or the personal growth you experienced as a result. Or you might write about a new discovery you made or a new person you met, and express gratitude for the opportunities and connections that come with exploring new horizons:

By reflecting on these prompts weekly, you’ll be able to cultivate a deeper sense of gratitude and appreciation for the people, experiences, and opportunities in your life.

Ultimately, whether you choose to write in a daily or weekly gratitude journal depends on your personal preferences and goals. But I believe that incorporating weekly prompts into your routine can help you to deepen your sense of gratitude and appreciation, and to cultivate a more positive and fulfilling outlook on life.

Try Gratitude Journaling for Yourself

Gratitude is one of the most important and underutilized tools we have for living a fulfilling and meaningful life. It helps us focus on the positive aspects of our lives and encourages us to see the good in others. Gratitude is also a powerful antidote to negative emotions such as envy, resentment, and regret.

If you haven’t tried gratitude journaling, I encourage you to give it a try. Start with just a few minutes each day, and focus on the good things in your life. Whether you write down three things you’re thankful for each day or use weekly prompts, the important thing is to start the practice and make it a habit to reflect on the positive things in your life and shift your focus away from negative thoughts. You may be surprised at the positive changes you experience in your life.

Gratitude Quotes to Inspire Your Journaling

To inspire you on your journey towards thankfulness, I have compiled a list of some of the most inspiring quotes on the topic:

I believe that cultivating thankfulness in our lives can have a multitude of benefits for our mental and physical well-being. By taking the time to express gratitude and appreciation for the people and things in our lives, we can create positive energy that can have a ripple effect on those around us. I hope that this article has inspired you to embrace the power of thankfulness in your own life.

Don’t feel like journaling? Start with writing thank-you notes.


  1. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
  2. Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111-131.
  3. Kashdan, T. B., Uswatte, G., & Julian, T. (2006). Gratitude and hedonic and eudaimonic well-being in Vietnam War veterans. Behaviour Research and Therapy, 44(2), 177-199.
  4. Froh, J. J., Sefick, W. J., & Emmons, R. A. (2008). Counting blessings in early adolescents: An experimental study of gratitude and subjective well-being. Journal of School Psychology, 46(2), 213-233.


I like to climb mountains, read Nietzsche, and explore the West Coast. I have a BA from York University (2003) in Toronto, Canada, and yet on this site I sometimes spell like an American (know your audience). Thank you. Thank you very much.

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