Ever felt like your mind is stuck in scarcity mode before you even get out of bed? Or you are spiraling constantly and thinking you have nothing to be grateful for? A gratitude journal will be a solution for your problem!
Gratitude journaling is one of the simplest, most powerful habits you can develop to nurture peace, presence, and a deeper connection with your higher self. With just a few minutes a day, you can shift your mindset, raise your vibration, and unlock a more mindful, joy-filled life.
Before I show you all my tricks and tips how to start a gratitude journal (and keep going, because this is just as important!), I’ll tell you a short story how I find out that gratitude journaling has a transformational impact on my daily life.
In October 2023, I lost my job that I had studied and fought for for years, I got out of a toxic relationship that had lasted 7 years, and I also lost a close family member. At the time, I experienced this as such a loss that I felt like there was nothing good left in my life worth being grateful for. I was alone a lot, the weather was cold and dark, and my regular evening routine was crying until I fell asleep.
What happened then?
This went on for a few months, when I was overwhelmed with the feeling that I couldn’t go on like this anymore, that the things I had lost would not come back from crying and beating myself up, and that I had to get the old sparkle back in my eyes myself because no one else could help me. That’s when I came across the idea of a gratitude journal online, and you can imagine, in this state of mind, I felt like I had nothing in my life to be grateful for… And every single day? Then I decided I had nothing to lose, it didn’t cost me anything, and it gave me a little sense of control over my life to think about all the things I had instead of all the things I had lost.
The first time went terribly, based on the advice of a YouTube video, I wanted to write down 20 things I was grateful for, but after half an hour I could only find a few things, my hands were shaking and I was devastated, but looking back today I’m glad I took that step because gratitude journaling, which I still do every morning, has brought huge positive changes to my life.
In this post, we’ll explore exactly how to start a daily gratitude journal, why it matters so much (especially if you’re on a spiritual journey), and how to stay consistent with it even on hard days.
What is Gratitude, Really?
Gratitude isn’t just a nice idea of being thankful for the small things—it’s one of the most powerful tools for shifting your mindset and raising your vibration. In this section, we’ll explore what gratitude really means and why it holds such transformative energy.
Altough gratitude journaling is a small habit, but has a really powerful effect: it’s a mindset, a frequency, a conscious decision to acknowledge the beauty and abundance already present in your life. Practicing gratitude means tuning into the small, often-overlooked details: the morning light through your window, your cat sleeping beside you, a kind word from a stranger. The support of your family, the lame jokes of your friends that makes you always laugh… It seems obvious, but believe me, it’s not.
For women on a spiritual or holistic path, gratitude is a way to ground and calm our nervous system, which is the most important step to reach our manifestations, reconnect with the present, and strengthen your alignment with our higher self.
Why Gratitude is So Important – Especially if you want to change your life
In our busy, often overstimulated world, it’s easy to fall into comparison or disconnection. We constantly set new personal goals that we want to achieve immediately, and if we move even a little slower, we already feel like we are not achieving anything, that nothing is going to work out. Social media also puts a lot of pressure on us and we constantly compare our lives to others, and compared to the perfect lives of strangers, we have nothing to be happy about. Practicing gratitude is the best way to self-reflection, because it anchors us in the moment and reminds us to take a step back and see what’s working, not just what needs fixing.
And the best thing about gratitude: It rewires your mindset, shifts your focus from lack to love, scarcity to sufficiency. When you intentionally recognize the good in your life, you activate peace, boost your emotional resilience, and open yourself to receiving even more. Because where there is focus, there is development.
The Benefits of Gratitude Journaling
You’ve heard the hype, but does gratitude journaling really work? Let’s look at what researchers, therapists, and spiritual teachers say about the effectiveness of gratitude journaling. You know I’m a scientist, I always check studies to prove my hypothesis, and these studies shows that gratitude journals has a scientifically proven positive impact on your physical and mental health! 1 2
Gratitude journaling isn’t just a feel-good ritual. It has real mental, emotional, and even physical benefits:
- Reduced anxiety and stress
- Improved focus
- Better sleep and relaxation
- Enhanced mindfulness and self-awareness
- Improved mood and emotional balance
- Stronger connection to your intuition and higher self
- Lower blood pressure
- Promotes the parasympathetic nervous system
- Reframing thoughts from lack to abundance
- Raises your manifestation vibration
- Emotional regulation & nervous system soothing
- Improves social & personal relationships
- Improves self-esteem and resilience
- Increases dopamine and serotonine levels (which are happy-hormones)
- Prevents overeating
- Extends the lifespan
- Reduces envy and jealousy
- Helps manage grief
A consistent gratitude practice rewires your brain to seek the positive, builds your manifesting magnetism, and deepens your sense of inner peace.
How to Start Practicing Gratitude (Before You Even Open Your Journal)
If you’re completely new to gratitude, you don’t even have to wait until you buy a journal. You can start right now, in this moment. This is the best thing about gratitude, you don’t need anything, just your open mind and heart, and a second for myself!
Try any of these methods to begin cultivating a grateful mindset:
- Speak it out loud: Anything you say out loud, has a powerful effect on your life, trust me. And if you remember yourself to something you are grateful first time in the morning, sets the energy for the whole day in advance. For example, you can include this habit to you daily routine: as you sip your coffee, say three things you appreciate.
- Gratitude walks: Think about what you’re grateful for as you walk to the mall, to a shop, to work, etc.
- Mirror work: Look into your eyes in the mirror and thank yourself for something specific, eg your dedication to workout, a warm and cozy meal for dinner. Nothing is too small to be appreciated!
- Prayer or meditation: End your sessions by silently listing your blessings.
This gentle warm-up helps you tune into appreciation before you even put pen to paper.
How to Start a Gratitude Journal – And Stay Consistent
Gratitude journaling doesn’t have to be complicated. Follow these easy steps to create a daily ritual that brings more peace, presence, and positivity into your life.
1. Choose Your Format
- Notebook: Any cute journal will do! Check out my favourites from Etsy and Amazon here.
- Digital app: You can find cute and useful gratitude journal apps in App store, here are my top list:
Gratitude Plus: This is my personal favourite, which has many more features beside gratitude tracking. Picture upload, as a cutesy memory book, voice recoring memos, sharing with friend and family, love it! - Gratitude: Self-Care Journal: This app helps you focus on mental health with features like a gratitude journal, affirmations, and daily motivation content. It allows you to add photos and build a journal streak.
- Happyfeed: A gratitude journal app that helps you cultivate joy by recording good things each day. It offers features like group sharing and a happiness jar for random memories.
- ThinkUp: This app focuses on motivation, affirmation, and mindfulness, helping you develop a positive mindset through daily affirmations and music.
- Delightful: An unlimited free private gratitude journal that prompts you to record three good things from your day, promoting daily gratitude and self-care.
- Printable gratitude journals: You can also use gratitude journal templates or trackers, make your own, find a pretty journaling page on Pinterest, or you can support a small business on Etsy, here are my favourites. Or, download mine below for free!
2. Pick a Time That Works
Everyone has a unique routine, you should find the perfect time for gratitude journaling in your own daily life. My favourite is morning journaling, it sets the tone and high vibrations for the entire day. Also, evening reflection can help you wind down and sleep peacefully. Try both and see what feels best. You can stay consistent with habit stacking: link your journaling to an existing habit: after meditation, before brushing your teeth, or while sipping your tea.
3. Keep It Simple
It doesn’t have to be long, complicated or poetic. Just write down a few things that makes you happy and grateful, and add a few more sentences, like why are you feeling grateful for a certain thing, what made you smile on that day, etc. Go with your emotions and gratitude will unfold easier than you think.
4. Make it to a wellness activity
The easiest way to stay consistent with gratitude journaling is to make it something you are looking for – not just another task on your to-do list. Light a candle, make your favourite tea, wrap yourself into a soft blanket… anything that make you connect with your higher self, even if it is just 5 minutes.
5. Let It Be Imperfect
Some days are harder than other, you might only write a few words only. And that’s okay. It’s the energy of gratitude that matters, not the word count.
6. Keep It Visible
Leave your journal on your nightstand or desk so it’s easy to grab. Bonus point if it matches your aesthetic, and you love using your little journal.
7. Use Prompts
On days when you feel stuck, let a prompt guide your reflection. My 30 go-to gratitude journal prompts for beginners are below!
30 Gratitude Journal Prompts for Beginners
- What made you smile today?
- Name 3 small things you’re grateful for right now.
- What is something about your morning routine that you enjoy?
- Who is someone in your life you deeply appreciate, and why?
- Describe a place that brings you peace.
- What’s a simple pleasure you often overlook?
- What’s a recent kind gesture someone did for you?
- Write about something in your body that you’re grateful for.
- What’s a skill or talent you’re proud of?
- What part of your daily life would your past self be grateful for?
- Name one thing that went right this week.
- What’s something in nature that fills you with awe?
- Who in your life makes you feel safe and supported?
- What song or sound instantly boosts your mood?
- Write about a favorite memory that still warms your heart.
- What’s a challenge that helped you grow?
- What’s one thing in your home you’re grateful for?
- What made today easier or lighter for you?
- What’s one thing you’ve learned recently that you’re thankful for?
- Describe a small victory from today or this week.
- What’s something you’re looking forward to?
- What’s a part of your body you appreciate for what it allows you to do?
- What’s one thing that brings you comfort when you feel down?
- What technology or tool makes your life better?
- Who is someone you haven’t spoken to in a while but still feel thankful for?
- What part of your current routine supports your mental well-being?
- What lesson did a difficult experience teach you?
- Write about a book, podcast, or quote that inspired you.
- What’s a moment of stillness or calm you’ve had recently?
- Simply finish this sentence: “Today, I am thankful for…”
What to Write in Your Journal (Even If You’re Busy or Stressed)
Struggling to feel grateful when life feels… heavy? You’re not alone. Here are some real-life gratitude examples and ideas to help you journal even when nothing big or exciting is happening.
Examples of Gratitude When Life Feels Really Hard
Some days, gratitude doesn’t come easily. But even on the hardest days, there is always something to hold onto:
- The breath in your lungs
- A hot shower
- A supportive friend or therapist
- Your own courage
Prompt: „What tiny thing helped me survive today?”
These moments may seem small, but they build emotional resilience. Your gratitude journal becomes a soft place to land.
Gratitude Examples for Ordinary, Uneventful Days
Not every day will be life-changing, and that’s exactly why journaling works.
Try writing about:
- The smell of your favorite candle
- A funny meme that made you smile
- A song that lifted your mood
Prompt: „What made me feel cozy, seen, or joyful today?”
Ordinary gratitude is the most powerful because it teaches your brain to find magic in the mundane.
Gratitude Journal Prompts for Self-Love and Healing
When you’re working on yourself, your gratitude journal can become a sacred space of inner healing. Try these soul-nourishing prompts:
- A trait I’m learning to love about myself is…
- I’m grateful for how my body supports me every day
- Something I handled better than expected
- A time I stood up for myself
- My most underrated strength is…
Use your journal to soften self-criticism and cultivate compassion.
Creative Gratitude Journal Ideas Beyond Just Writing
Gratitude journaling doesn’t always have to be about writing long paragraphs or listing things you’re thankful for — especially if that feels a bit repetitive or overwhelming some days. There are so many beautiful, creative ways to express gratitude, and exploring different formats can help you connect with your emotions in a more visual, soulful way.
Here are some gratitude journal ideas that go beyond just writing, and allow you to turn your journal into a sacred, inspiring space:
Create a Collage or Mini Vision Board
Instead of writing about what you’re grateful for, try showing it through images. Use magazine cutouts, printed Pinterest photos, stickers, or washi tape to create small gratitude collages in your journal. These can represent people, places, dreams, or experiences you love. It’s a visual way to capture what lights you up, and it makes flipping through your journal feel extra magical.
Add Photos or Mementos from Meaningful Days
Have a special photo, movie ticket, train pass, or dried flower from a meaningful day? Paste it into your journal with a few words about why it was special to you. These little keepsakes tell powerful stories and act as memory anchors for moments that brought you joy, connection, or clarity. Over time, your journal becomes a treasure chest of little blessings.
Write a Gratitude Letter (To Yourself or Others)
One of the most healing practices in gratitude journaling is writing letters — especially ones you don’t necessarily send. Write to a loved one, a mentor, your inner child, or even your future self. You can also write to yourself as you are today, expressing love, pride, and appreciation. It’s gentle, transformative, and deeply affirming.
These creative gratitude journal ideas are perfect when you’re craving something more intuitive or visual. Mix and match with written entries, or dedicate certain pages just to creative exploration. The most important thing is that your journal feels yours — nourishing, comforting, and aligned with your unique voice. 💫
The Best Guided Gratitude Journals (Optional Tools)
Want something structured to guide your practice? Here are a few reader-favorite gratitude journals:
- The Five-Minute Journal – simple, effective, beautifully designed
- Good Days Start With Gratitude – perfect for beginners
- My Daily Gratitude Journal (Printable) – It’s free, and full with guiding prompts and nice, calming aesthe
These tools can be lovely companions on your journey.
Q&A
Write 1–3 specific things you’re grateful for each day. These can be big moments (a job promotion) or tiny joys (a warm cup of tea, a kind smile). The key is consistency and sincerity.
Start small—just 5 minutes a day. Choose a journal, set a time (like mornings or evenings), and write down what you’re thankful for. Don’t overthink—just write from the heart.
Yes, many studies show that gratitude journaling boosts happiness, reduces anxiety, improves relationships, and rewires your brain for positivity. It’s a simple habit with profound benefits.
Absolutely. Apps like Notion, Day One, or even Google Docs can work great. The key is consistency, not the format. Choose the medium that feels most comfortable and sustainable.
Some people feel a shift in just a few days, others need a few weeks. Most noticeable benefits (improved mood, sleep, mindset) appear after 2–4 weeks of regular practice.
Conclusion: Gratitude Is a Portal — Walk Through It
Starting a daily gratitude journal is a small habit that can create massive ripple effects in your life. It brings you back into alignment with who you truly are — peaceful, powerful, present.
You don’t need the perfect journal or a grand reason to begin. You just need to begin.
Start today. One sentence. One breath. A moment of appreciation.
And watch your life transform.
Suggested Next Steps:
