How to Start a Gratitude Journal

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Discover new ways to be grateful each day with journaling

Co-authored by Sandra Possing

Last Updated: December 16, 2024 Fact Checked

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A gratitude journal is a great way to keep yourself in a thankful and positive state of mind. This article will offer some tips for starting and keeping one.

Gratitude Journal Entry Template

Sample Daily Gratitude Journal Template

What to Write to Start a Gratitude Journal

List what you're thankful for. These can be material things as well as other people.
Write about what you're grateful for about yourself. Include qualities and achievements.
Jot down experiences you're glad happened. Think of events that impacted you positively.

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Be Thankful. Thankfulness is an attitude that you can practice and develop.^{[1]
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Expert Source

Sandra Possing
Life Coach

Expert Interview. 15 July 2020.}^{[2]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} Cultivating gratitude as the norm in your life will make keeping a gratitude journal much easier.
^{[3]
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Sandra Possing
Life Coach

Expert Interview. 15 July 2020.}^{[4]
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Greater Good Magazine
Journal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier living

Go to source} Avoid repeating the same things. This will make writing in the journal more challenging as time goes on, but that's how your awareness and thankfulness will grow. You'll be challenging yourself to find new things to be thankful for that perhaps you never noticed before.

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Many people start by writing down basic material things that they are grateful for in their lives. It's easiest to recognize things that sustain your life here on Earth like your house, your bed, your clothes, your food etc. Be sure to explain how this makes you feel and why you're grateful for it.^{[5]
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- Example - I am grateful for my house. My house warms my body and shelters and protects me. It gives me a sense of relief knowing that there is always a comforting place to come back to.
These things vary from person to person depending on what you like and take interest in. For example, if you love to paint, you may be grateful for the paint that you have. Or, if you like music you may be grateful for your CD collections.^{[6]
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HelpGuide
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You can start by feeling grateful to be alive at all. Then start writing about feeling grateful to have the body you have, even if you don't like everything.^{[7]
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Research source} Avoid the trap of being grateful for something that is better than what other people have. Instead, compare whatever you are grateful for with how you would feel if you didn't have it at all.
You may start with basic abilities like your ability to see, your ability to hear, your ability to walk. Then progress to the extended abilities that are unique to you. Think about skillful things like dancing, singing, writing, and features that make up your character like your listening skills, your skills in cheering up people, your skills in being a good friend.
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Greater Good Magazine
Journal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier living

Go to source} Think about all the people you care about, like your parents, your friends, your significant other, your pets. Write why you are grateful for each person and how they make you feel. This helps you to appreciate them and see only the good in them. It's also good to write about the people that you don't really like and find a reason to appreciate them. This can be difficult as we don't really appreciate people we don't like but it can be very uplifting. There is good in everyone and it's very mood shifting to find the good in even people we dislike and feel grateful for them.
There are always situations that have made us happy.^{[9]
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Research source} For example, you may be grateful for a fun party, a good day at school/work, a fun vacation.

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Should you journal everyday?

Nicole Moshfegh, PsyD
Licensed Clinical Psychologist
Dr. Nicole Moshfegh is a Licensed Clinical Psychologist and Author based in Los Angeles, California. Dr. Moshfegh specializes in multicultural competence and treating patients with mood and anxiety disorders and insomnia. She holds a BA in Psychology and Social Behavior from The University of California, Irvine (UCI), and an MA and Doctor of Psychology (PsyD) from Pepperdine University. Dr. Moshfegh completed her predoctoral internship and postdoctoral fellowship at The University of California, Los Angeles (UCLA). Additionally, she is a member of the American Psychological Association, National Register of Health Service Psychologists, Los Angeles County Psychological Association, and Collaborative Family Healthcare Association. Dr. Moshfegh is also the best-selling author of "The Book of Sleep: 75 Strategies to Relieve Insomnia".

Nicole Moshfegh, PsyD

Licensed Clinical Psychologist

Expert Answer

Definitely! Try journaling at the same time each day for 15-20 minutes. This can help you build a consistent journaling habit.

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When should I write in my journal?

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You can write in your journal whenever you like. Writing in it at the beginning of the day can help you start your day off with a more positive attitude. Writing in it at the end of the day can help you collect your thoughts, fill your mind with calm, and help you fall asleep.

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What if I can't think of a single thing to be thankful for?

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Then start with nature. You could be grateful the sun didn't take a holiday today. How about the air that you are breathing? You could also thank God about the body parts that are functioning perfectly to keep you alive. Other topics may include material goods, life itself, love, moments and memories, happiness, passions, relationships, work, success, health, body, something new that you learned or any other thing.

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Tips

You don't have to write a lot about why you feel grateful for something, but it helps to shift your awareness to the emotions and feelings that you enjoy, bringing about more of those emotions.

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Challenge yourself daily to come up with something new. Remember that even tiny things can have an effect, for example the light green color of young leaves in the spring that stand for hope and renewal.

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You can use a free digital gratitude journal to record your notes and photos online, or on your mobile device.

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