Gratitude Journal Examples and Prompts to Get You Writing

You stare at the blank page in your gratitude journal, but the words just aren’t coming. Sometimes all you need is a simple gratitude journal example to get the ideas flowing.

Feeling stuck in your gratitude journaling practice is completely normal. But gratitude doesn’t need to be grand or complex. In this post, I’ll share some practical gratitude journal examples and prompts that are quick and easy to use.

Table Of Contents:

• Why Does a Gratitude Journal Feel So Hard Sometimes?
• Getting Started: The Basics of Gratitude Journaling
• Finding the Right Journal Tool for You
• Gratitude Journal Ideas and Prompts for When You’re Stuck
  • 1. Simple, Everyday Gratitude
  • 2. People-Focused Gratitude
  • 3. Going Deeper with Self-Gratitude
  • 4. Overcoming Challenges Gratitude
• How to Structure Your Daily Entries (With a Template)
• What a Full Week of Gratitude Journaling Can Look Like
• Longer Gratitude Journal Examples
  • 1. Gratitude for Your Physical Health
  • 2. Gratitude for a Positive Mindset
  • 3. Gratitude for Lessons Learned
• FAQs About Gratitude Journaling
  • 1. What if I don’t feel grateful?
  • 2. How long should I write for?
  • 3. What if I repeat myself in my journal entries?
  • 4. Does a digital journal work as well as a physical one?
• Get Your Gratitude Going

Why Does a Gratitude Journal Feel So Hard Sometimes?

Does the idea of journaling feel like a test? If so, you’re not alone. Many people feel a strange pressure to write something profound each time they open their gratitude journals.

This pressure can block the simple joy the practice is supposed to bring. We think our gratitude needs to be for big, life-changing events. But what about the small, quiet moments that bring joy to your day?

You might also worry about repeating yourself. How many times can you write that you’re grateful for your family or your home? That feeling of repetition can make the whole process feel stale, especially when you don’t feel particularly grateful on challenging days.

It’s important to remember that this is a common hurdle. The goal is to improve your mental health, not to perform for an invisible audience.

Getting Started: The Basics of Gratitude Journaling

Let’s make this really simple. You do not need a fancy, leather-bound book to start. A simple spiral notebook, a page in your bullet journal, or even the notes app on your phone will work perfectly fine.

The goal is a consistent practice, not quantity. Just one to five minutes as part of your daily routine can have a huge impact on your outlook and overall life satisfaction. Committing to a short session makes the habit much easier to build than aiming for long, intimidating journal entries.

Some people love writing in the morning with their morning coffee to set a positive tone for their day. Others prefer reflecting in the evening before bed to improve their sleep quality. Try both and see what feels best for you. There is no wrong way to approach gratitude.

One of the key benefits of regularly expressing gratitude is its positive effect on your physical health and your ability to build a positive mindset. It’s a simple tool for personal growth that helps you focus on the good, no matter how small. Finding a regular time to write daily is the first step.

Finding the Right Journal Tool for You

The best journal is the one you will use. While a physical notebook is classic, there are other effective ways to practice gratitude. Explore these journal ideas to find what fits your lifestyle.

• Traditional Journal: A simple notebook allows for free-form writing and reflection. It’s a private space for your thoughts.
• Gratitude Jar: Each day, write something you’re grateful for on a small slip of paper and add it to a jar. This is a beautiful visual representation of your blessings.
• Digital Gratitude: Use a notes app on your phone or computer. There are also many dedicated gratitude apps that offer prompts and reminders.
• Gratitude Calendar: Use a wall or desk calendar to jot down one thing you’re grateful for each day. At the end of the month, you have a full record of positive moments.

Don’t spend too much time finding the perfect system. Just pick one and start. You can always change your method later if it isn’t working for you.

Gratitude Journal Ideas and Prompts for When You’re Stuck

Sometimes you just need a spark. A prompt can get your pen moving when you feel completely blank. Here are some of my favorite gratitude journal prompts and ideas to help you see what to write in your gratitude journal entries.

1. Simple, Everyday Gratitude

This is where the magic really starts. Look for the tiny, wonderful things that happen all day long. A consistent practice helps you notice them more often.

These are some examples of things you can write about:

• The way the sun felt on your skin for a moment.
• That first sip of a good cup of coffee or tea.
• The comfort of your favorite pair of socks or a cozy sweater.
• A song you love coming on unexpectedly.
• The taste of a fresh piece of fruit.
• The clean feeling after a warm shower.
• Finding a great parking spot when you were in a hurry.

2. People-Focused Gratitude

Think about the people in your life, both close and distant. Our connections with others are a huge source of joy. Expressing gratitude can lead to improved relationships, such as writing about:

• A kind text message from a friend.
• A coworker who helped you with a project without being asked.
• The sound of your child or a loved one laughing.
• A nice comment from a stranger.
• Memories of a fun time with your partner or best friend.
• Thinking of a teacher or mentor who believes in you.
• The patience of a customer service representative.

3. Going Deeper with Self-Gratitude

This one is often the hardest for us. We forget to be thankful for ourselves. But appreciating your own body, mind, and spirit is a powerful form of gratitude practice.

You deserve your own kindness and appreciation. Think about the incredible things you do just by being you. Self-compassion is a cornerstone of good mental health and a catalyst for personal growth.

Instead of general statements, try to write specific examples of self-appreciation in your gratitude diary. This journaling helps you see your own worth more clearly. It’s a way of saying, I am grateful for who I am right now. For example:

• My body for carrying me through another day and allowing me to experience the world.
• My mind’s ability to solve a tricky problem at work or at home.
• I’m grateful for my resilience and getting through past challenges.
• I appreciate the way I showed kindness to someone today, even when I was tired.
• I’m thankful for the passions and hobbies that bring me joy and make my life richer.
• I appreciate my ability to learn a new skill.
• I’m grateful for my sense of humor.

4. Overcoming Challenges Gratitude

It sounds strange to be grateful for hard times, but challenges often come with hidden gifts. They can teach us things and show us how strong we are, which contributes to increased resilience and cultivating gratitude.

This isn’t about ignoring the pain of a situation. It is about acknowledging the strength you gained or the lessons learned from it. It’s about finding the silver lining, no matter how thin, which helps deepen a sense of hope.

This type of reflection helps you see that even on challenging days, there is potential for growth. Practicing gratitude in this way can effectively reframe negative experiences and transform your perspective.

Try using these journal prompts for your next journal entry:

• I am grateful for the clarity a difficult situation gave me about my priorities.
• I am thankful for the support I found when I was at my lowest.
• I am grateful for what a mistake taught me about myself.
• I appreciate the strength I discovered I had when I thought I had none left.
• I am thankful for my ability to ask for help when I need it.
• I am grateful for the compassion I developed for others going through similar struggles.

How to Structure Your Daily Entries (With a Template)

Having a loose structure can fight off that blank page fear. It gives you a starting point so you are not left guessing what to write. Think of it as a helpful guide, not a rigid rule, to help you express gratitude.

This simple structure is a journal tool designed to make your daily gratitude list easy and meaningful. You can use this daily gratitude template. Write it at the top of a new page to get you started. Soon, you will not even need it.

1. List three specific things you are grateful for from the last 24 hours. Be as detailed as you can.
2. Think of one person who had a positive impact on your day, and why.
3. Write down one thing about yourself that you appreciate today.
4. Note one simple thing you are looking forward to tomorrow.

This structure gently guides your focus from the positive aspects of your day to people and then to yourself. It ends on a hopeful note, which is a lovely way to close your practice for the day.

What a Full Week of Gratitude Journaling Can Look Like

To really help motivate your practice, let’s look at what an entire week might look like. Notice the gratitude entries suggested below are specific and personal. This is a real gratitude journal example to show you how simple it can be to start gratitude journaling.

This example of daily gratitude entries shows that you don’t need to be recording monumental events. The goal is to notice the small, positive feelings that are already present in your life.

A consistent practice of finding moments of gratitude helps build a more positive outlook.

As you can see, none of these are earth-shattering. But together, they paint a picture of a life filled with small, meaningful moments of happiness.

Leading research by psychologists shows this practice of noticing small joys is directly linked to greater happiness and life satisfaction.

Longer Gratitude Journal Examples

While shorter gratitude journal entries can be very effective, there are times you may want to write longer entries. Perhaps you’re feeling especially good about something and want to explore it further, or you want to record a special event to review later. 

Whatever your reason, journaling for longer sessions can be very rewarding. If you’re looking for some inspiration, these are a few gratitude journal examples you’re welcome to borrow from:

1. Gratitude for Your Physical Health

Today, I’m deeply grateful for my body and all it allows me to do. I woke up feeling energized, and I’m thankful for the simple act of breathing deeply and moving freely. My morning walk was a reminder of how strong my legs are, carrying me through the crisp air and golden sunlight. I’m grateful for my heart, which beats steadily, and for my hands, which helped me prepare a nourishing breakfast. Even when I face challenges, my body works tirelessly to heal and support me. I promise to honor it with care, rest, and appreciation.

2. Gratitude for a Positive Mindset

I’m so thankful for the shift in my mindset lately. Today, I faced a few challenges at work, but instead of feeling overwhelmed, I chose to see them as opportunities to grow. I’m grateful for the ability to reframe negative thoughts and focus on solutions. My mind feels clearer, and I’m proud of how I’ve been practicing self-compassion. I’m also thankful for the people and resources that have helped me cultivate this positivity — books, podcasts, and supportive friends. It’s empowering to know that I can choose how I respond to life, and I’m excited to keep building this mindset.

3. Gratitude for Lessons Learned

Today, I’m reflecting on a tough situation I went through last month when I broke up with my partner, and I’m feeling grateful for the lessons it taught me. At the time, it felt overwhelming, but now I see how much I’ve grown. I learned to set boundaries and prioritize my well-being, even when it’s uncomfortable. I’m grateful for the clarity it brought me and for the strength I didn’t know I had. I’m also thankful for the people who supported me through it, reminding me that I’m not alone. Life’s challenges may not be easy, but they’re often the greatest teachers, and for that, I’m grateful.

FAQs About Gratitude Journaling

It’s normal to have questions when you start something new. Here are some of the most common ones I hear about gratitude journaling. Hopefully, the answers give you more clarity and confidence to dive deeper into this practice.

1. What if I don’t feel grateful?

There will be days when gratitude feels impossible. Life can be really hard, and you may find yourself thinking “I don’t feel grateful at all.” On those days, don’t force it.

Try to go for the most basic, neutral observations you can. “I am grateful for the air in my lungs.” Or “I am grateful for the roof over my head.” Sometimes, the simple act of writing, even without a deep feeling behind it, can cause a small shift in your day feeling.

The goal isn’t to pretend you’re happy. The goal is to find one small, true thing in a difficult moment. This simple act is what gratitude reflection is all about.

2. How long should I write for?

As I mentioned before, this is not an essay contest. Five to ten minutes is more than enough time. Some days you might only write three lines that make up your gratitude list, and other days you might fill a page.

Let go of any rules about length. The important part is making contact with that feeling of appreciation. Focus on building the habit, not filling the page.

3. What if I repeat myself in my journal entries?

This is a very common concern. You may be grateful for your family every day, so it’s natural to want to write it down often. Instead of seeing it as a failure, view it as a core part of what brings you joy.

To keep it fresh, try getting more specific. Instead of “I’m grateful for my partner,” you could write, “I’m grateful for the way my partner made me laugh today.” Or, “I appreciate that my partner took care of dinner so I could relax.”

4. Does a digital journal work as well as a physical one?

This is a great question and really comes down to personal preference. Some people find the physical act of writing with a pen helps them connect more deeply with their thoughts. It can feel more intentional and less distracting.

But a digital journal on your phone or computer is incredibly convenient. The best journal is the one you will actually use consistently. So if typing is faster and easier for you, go for it.

Get Your Gratitude Going

Starting and keeping a gratitude journal is a journey of self-discovery, not a performance. It’s a quiet, personal practice meant to help you see the good that already exists in your life. There is no one-size-fits-all approach, and you’re not doing it wrong if your entries feel simple.

I hope you’ll see that you have everything you need to begin. Take one gratitude journal example from this post that resonated with you. Try writing just that one thing down tonight before you go to sleep. You might be surprised by how this simple habit helps cultivate a deeper sense of peace and joy in your life.