What is gratitude journaling?
Gratitude journaling is the act of keeping a journal that focuses on writing about things that make you grateful, thankful or positive. Positive psychology research has found that by focusing on the positives in life, however small, on a frequent basis can increase happiness and reduce depressive symptoms.
Gratitude journaling isn’t just about what makes you grateful in life. It’s about creating a more positive outlook about your life in general. For me, it has been an unexpected source of happiness. I’ve been able to spend a few minutes a day reflecting on my day, life and feelings. I now feel far more in tune with my mind because of it and of course I feel far more grateful. I have noticed a far rosier attitude to life in general, but especially about the whole lockdown situation. I can now pinpoint far more positivity in my life, even on the most mundane days.
I took it up during the first lockdown as part of my bullet journal and I love it. After finding ideas on Pinterest, I made sure to mix up my prompts and things I wanted to journal to make sure I didn’t get bored. I made a list of prompts about different areas of my life and would circle between them until I felt I needed to look for new ones.
The brilliant thing about writing a gratitude journal, is that it is entirely personal to you and your life. If you only want to write 3 words a day, do that. If you feel a full diary page entry is the right thing for you that day, do that! Want to draw what’s made you feel grateful? DO THAT!
For me, I have a gratitude page as part of each month in my bullet journal. I sometimes only have a half page and some months it’s a double page spread or more! It really depends on how I’m feeling!
Gratitude journal writing prompts
- What was the first thing that made you smile this morning?
- What was the kind act of the day that someone else did for you that made you feel appreciated?
- What small act did you do for a loved one today that made you feel good?
- What small act did you do for a stranger today that made you feel good?
- What did you see today that made you smile, that made you realise there is still a sense of community in the world?
- Write about the small things your pet does that make you happy
- Write 3 small moments that happened today that made you happy to be yourself
- Write your 3 favourite qualities about yourself.
- Write your least 3 favourite qualities about yourself, why you don’t like them and how you want to work on them for yourself.
- Write about your favourite life experience you’ve had so far, and why it was amazing.
- What life experiences do you hope to have in the future?
- What has been the greatest part about starting gratitude journaling?
- Write 3 good things that have happened to you this month
- Write 3 good things that have happened to you this year
- Write 3 small daily acts that bring you small doses of happiness (eg. drinking from your favourite mug, taking the dog for a walk)
- What are your favourite items in your wardrobe and why are they your favourites?
- Who in your life makes you feel loved and why?
- Where is your favourite place to go? Why? How do you feel when you’re there?
- What’s your favourite hobby? What is it about it that you enjoy?
- What’s your favourite way to relax and why?
If you do try it or have any of your own tips, I’d love to hear more!