What is Gratitude Journaling & Does it Really Help?
Gratitude journaling has become more popular over recent years, but what is it and does it really help?
Before we get into it, I want to acknowledge that when you’re experiencing tough times, the last thing you may be feeling is gratitude. During life challenges, it’s very easy to become blind to external things that are okay, or that do bring you joy or comfort.
While some may say you have to be grateful no matter what - I don’t quite agree. Perhaps they haven’t experienced a level of pain or trauma that leaves them totally depleted, or maybe this is how they manage and contain their own emotions so that they can find their way through it.
Whatever your feelings are around this, when done in a way that isn’t toxic positivity or diminishing of your raw, unfiltered feelings, finding gratitude in small moments can be an enormous comfort to you during those difficult times.
What is Gratitude Journaling?
Gratitude journaling is the intentional act of writing down in your journal what you are grateful for in your life.
It’s the space where you focus only on these positive feelings and experiences. In journals it often follows the spaces set out to review and reflect on daily life.
I tend to offload my feelings, experiences, or vent a little at the beginning. Once this is done, I move onto gratitude.
I find this therapeutic because after brain or mind dumping any lingering feelings, it can be easier to take a moment and reflect on what I do have gratitude for as well.
As with any type of journaling, there’s no right or wrong way to do this. A common way is to think about three things and write them down. This is great if you’re new to gratitude journaling, or you’re pushed for time.
You could extend this and express why you’re grateful for them, but if you only write the three things, then you’re still tapping into that grateful energy!
If you are ready to extend, you could try this: Instead of writing “I’m grateful for my (friend)”, you could expand slightly with “I’m grateful for the time I spent with my (friend) today, they always make me laugh!”
When you expand your thinking like this, it reminds you of those memories and the emotions that you were experiencing at that time. This connects your positive thoughts with that positive emotion and those feelings, which helps make the gratitude practice more effective.
Why Does Gratitude Journaling Help?
When you focus your mind on these positive experiences and emotions, you can shift your perspective and lift your mood. Again this isn’t about dismissing any of your emotions, but about being able to feel that inner gratitude for other aspects of your life.
If you journal in the morning it’s a great way to gently welcome the new day. If you’re feeling tired or nervous about something the day is bringing, tapping into what you’re grateful for can help shift the focus.
If you’re someone who decompresses and journals in the evening, the act of gratitude journaling can help you relax and unwind which can support restful sleep.
Remember, gratitude journaling isn’t about avoiding, minimising or invalidating deep emotions or putting a plaster over difficult times. But it’s about giving your mind a few minutes to also notice some of the blessings that life can also bring. Hugging your child, playing with your pet or looking up to the night sky.
Building a Gratitude Habit
How you approach it will depend on what you prefer, the time you have or what else is going on in your world.
Perhaps writing in a journal isn’t something you’re ready for or want to do right now. That’s okay, you could use the Notes app on your phone, or mentally take a few mindful moments as you have your morning coffee to think about the things that you are grateful for.
If you are aiming to build a gratitude journaling habit, remember that it’s about what works for you.
Start by keeping it simple, just one sentence a day, or a list of the 3 things. These small consistent actions are how habits are formed.
If you miss a day or even a few days, be kind to yourself. There’s no failing in this, just ease back into it when you’re ready.
Choose a journal that feels good for you. Perhaps you prefer more guided journals, or a beautiful notebook so that you can write more freely.
Make your journaling time an essential part of your daily self care. Those few quiet and reflective moments can have a hugely positive influence on your mood, confidence and experiences each day.
Final Thoughts...
Gratitude journaling can be a great tool as part of your mental wellness and self-care routine.
While it encourages you to focus your mind on things you love and appreciate, it isn't simply a way to ignore or push down real emotion.
Taking a few moments each day to allow yourself to connect to those emotions can be a real tonic.
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I'd love to know what you think, do you practice gratitude / gratitude journaling? How does it help you?
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20 Gratitude Prompts to Inspire Reflection
Below are 20 gratitude prompts to help you get started.
Reflect on Connections
Who recently made your day better, and how?
Write about a friend or family member whose qualities inspire you.
What small act of kindness brightened your day?
Appreciate the Little Things
What was the highlight of your day, no matter how small?
Write about a simple joy like a relaxing morning coffee or birds in the sky.
What routine or task made your day easier?
Celebrate Personal Growth
Reflect on a challenge you overcame and what it taught you.
What’s one quality you have that you’re grateful for today?
Reflect on an achievement you've had that makes you feel proud of yourself.
Feel Good
What made you smile today?
What do you appreciate about nature?
What makes you feel grounded and calm?
Daily Gratitude Prompt Ideas
What’s one thing you’re grateful for today?
List three things bringing you joy right now.
What’s one thing you’re looking forward to tomorrow?