Do you have a gratitude journal? If not, you should start one today!
I’m writing this in April 2020, a time when the world is basically on lockdown. There’s a lot of uncertainty about what will happen. It’s a frightening time, and quite frankly, it’s also depressing.
I basically have to stay home all day, every day. It sucks. It’s not fun. But instead of being sad all the time, I decided to try to master my mindset and make the best out of a negative situation.
So, I got the idea to start a gratitude journal! I picked out a new notebook and came up with 55 prompts to write in the journal.
I’m writing this post to share the prompts I came up with! I’ll be completing one of these a day, and maybe I’ll even publish my results on this blog once I’ve finished all of them.
If you’ve been feeling down lately, you should do this little gratitude journal challenge with me! There are so many things to be thankful for in life. You just have to identify and focus on them!
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Here’s my gratitude journal!
I love this one because it has a fun cover with liquid glitter on the inside, so it slides around when I tilt the notebook. (It’s all about the little things, y’all!)
If you want to get the same notebook as me, you can click the button below to purchase it. The journal also comes in gold!
Benefits of gratitude journaling
Did you know that writing in a gratitude journal improves both your physical and psychological health? Even if you only spend 5 to 10 minutes per day writing in your journal, you’ll notice improvements in your mindset over time!
Here are some specific benefits gratitude journaling can provide:
- It promotes positive thinking patterns.
- It promotes empathy and compassion.
- It combats negative feelings.
- It encourages healthy lifestyle choices.
- It increases resilience.
- It increases happiness overall!
This list is not exhaustive. As your mindset shifts, other positive lifestyle changes will follow. That’s why you should make journaling a part of your wellness routine!
How to use these prompts
You can use these prompts however you want. Personally, I’m going to be writing one a day until I go through all of them. But if you only feel drawn to certain ones, you can pick and choose!
Better yet, you might read this list and think of ideas for prompts that are more personalized to you. If you get a great idea, run with it! There’s no right or wrong in this exercise as long as you focus on the positive.
I like to write the prompt at the top of the page before I start writing. That way, when I look back on it later, I’ll know exactly which prompt sparked the thoughts recorded on the page.
I do my gratitude journaling in the morning, right after I get out of bed at 6 a.m.
Lately, I’ve been feeling really sad in the morning. (I don’t know why.) I need a positivity boost in the a.m. hours, so that’s the perfect time for me to write in my journal. You can do your journaling whenever you want as long as it becomes a consistent part of your routine!
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Ready to get started? Here are 55 prompts for your gratitude journal.
1. List 10 things you’re grateful for.
2. List 10 abilities or skills you’ve been blessed with.
3. Write about something that has brought you joy recently.
4. Write about the best gift you ever received.
5. List 10 things you love about yourself.
6. Think of one person you love. Write why you’re grateful to have that person in your life.
7. Gather photos of your loved ones and tape each one into a separate page in your gratitude journal. Underneath each photo, list some things you love about that person.
8. Think about a friend or family member who’s been extra nice to you lately. List five reasons you have to thank them. Then, call that person and read off your list!
9. Think of three compliments you’ve received. Write about why you’re thankful you received them.
10. Think about your skills and strengths. Write about why you’re grateful for them.
11. List 5 aspects of your personality that you like.
12. Write three thank-you notes to people you’re grateful for. Mail the letters!
13. Think of a special gift you could give to someone. (It does not have to cost money, but it needs to be personalized in some way.) Write your ideas down, pick your favorite one, and set an intention to either buy or make the gift.
14. Write about a lesson you learned that you’re grateful for.
15. Write about the best day of your life.
16. Think about a time you witnessed a miracle in your life. Write about how grateful you are for it.
17. Write about a time you felt proud of yourself.
18. Write about your happy place.
19. List 10 things that make you feel relaxed and at ease.
20. List 20 little things you can celebrate in life.
21. Write about an experience that changed your life for the better.
22. Write about something you’re looking forward to.
23. Write about an organization or charity you’re thankful for.
24. List 10 things you can do to help others in the near future.
25. Think about a role model of yours. Write about why you look up to that person.
26. Write about a teacher or mentor you’re grateful for.
27. List 5 aspects of your body that you’re grateful for.
28. Write about a happy memory of yours.
29. List 10 things that make you smile.
30. Think of your favorite quote, and write about why it inspires you.
31. Think of your favorite song, and write about why you love it so much.
32. Write about a holiday you’re grateful for.
33. Think about your favorite way to express yourself. Write why you’re grateful for it.
34. Write why you’re grateful for the present moment.
35. Think about which of your senses (sight, hearing, touch, smell, or taste) is your favorite. Write why you’re grateful for it.
36. List the things you love about your home.
37. List 10 accomplishments you’re grateful for.
38. Write why you’re grateful for your time in the world.
39. List three positive intentions you can set for tomorrow.
40. Think about something you love doing. Write why you’re grateful for it.
41. List three opportunities you’ve had in life that you’re grateful for.
42. Imagine yourself waking up every day in a positive mindset. Write about the changes you need to make in order to start thinking that way.
43. Write the things you love most about the morning.
44. Write the things you love most about the evening.
45. Write about your favorite dessert or treat.
46. Think about one of your primary goals in life. Write about how you’re grateful for the opportunity to achieve it.
47. Write about a trip you took in the past and why you’re grateful for it.
48. List three of your core values and explain why you’re grateful to have them.
49. Write about why you’re grateful for your heritage.
50. Think about your favorite possession. Write about why you’re thankful to have it.
51. Write about something you created that you’re grateful for.
52. Write about your favorite season and the things you love about it.
53. Write down some things you love about the city you live in.
54. Think about your age. Write about why you’re grateful to be living at your particular age.
55. Make a list of 100 things to be thankful for. (You can put anything on your list!)