50 Gratitude Journal Examples for Inspiration in 2024
Today, I wanted to talk about something that has been incredibly powerful and transformative in my life in the last few months: gratitude. I know, you’ve heard it all before, but hear me out.
As someone who’s in recovery from Borderline Personality Disorder and has been training to use Dialectical Behavior Therapy (DBT) as a tool for coping, practising gratitude has become an essential part of my daily routine. I have to admit, it hasn’t always been easy to keep up the habit.
But the thing is, with consistent practice and a little bit of effort to get the ball rolling, gratitude has become more of a second nature to me. I find myself noticing and appreciating the little things in life more often, and I genuinely believe that it has made a difference in my baseline happiness level.
That’s why I wanted to create this ’50 gratitude diary examples’ guide and share some of the recent parts of my life that I am truly grateful for.
Whether you’re new to a gratitude practice or looking for new ideas to add to your routine, I hope you’ll find something useful here. So grab a pen and paper, and let’s get started on this journey of mindful gratitude together!
Here’s my deep dive.
What is a gratitude diary and why should you start one today?
A gratitude diary, also known as a gratitude journal, is a tool that helps you to cultivate an attitude of gratitude more frequently. It involves taking time each day to reflect on the things that you feel grateful for, no matter how big or small.
Starting a gratitude diary is easy – all you need is a notebook or journal and a pen or pencil.
There are also some great gratitude apps out there, my personal favourite being Momentory, which has both a gratitude and worry diary feature available on the free version – with a cool journal page that can keep your worries hidden when you just want to focus on your gratitude!
Alternatively, if you’re a little more chaotically-minded or require more personalisation to your digital gratitude, I can’t recommend Notion enough. From my experience, Notion is a super handy and customisable way to keep gratitude fresh in your mind throughout your day. I use it for everything.
I keep the tab pinned at my desktop (though there is a desktop app too!) and I have a gratitude homepage widget on my phone so I’m literally one click away from all the things that have made me joyful and grateful recently.
Whatever your style or platform, each day, take a few minutes to note down three to five (or more!) things that you are grateful for.
They can be as simple as a good cup of coffee in the morning or as profound as a supportive relationship with someone you love. The important thing is to set aside some regular time to focus on the positive aspects of your life and simply acknowledge them each day.
Benefits of Keeping a Gratitude Journal
Before we delve into specific examples, it’s essential to understand the benefits of maintaining a gratitude journal. Research has shown that practicing gratitude can lead to improved mood, increased resilience, and better relationships.
“Expressing gratitude can positively change your brain,” says Kristin Francis, MD, a psychiatrist at Huntsman Mental Health Institute. “It boosts dopamine and serotonin, the neurotransmitters in the brain that improve your mood immediately, giving you those positive feelings of pleasure, happiness, and well-being.”
Here are a few additional key benefits of keeping a daily gratitude list:
- Enhanced Mental Health: Regularly expressing gratitude can reduce stress, anxiety, and depression symptoms.
- Improved Relationships: Focusing on what we appreciate in others can strengthen our connections and foster empathy.
- Increased Resilience: Gratitude journaling helps cultivate a positive mindset, making it easier to bounce back from challenges.
- Better Sleep: Reflecting on things we’re thankful for before bed can promote relaxation and improve sleep quality.
Basic Examples of Gratitude Journal Entries
Now, let’s explore some specific basic examples of gratitude journal entries to inspire your own practice:
- Simple Pleasures: Take a moment to appreciate life’s small joys, such as a warm cup of tea, a beautiful sunset, or a cosy blanket on a chilly evening.
- Acts of Kindness: Reflect on acts of kindness you’ve experienced or witnessed throughout the day, whether it’s a smile from a stranger or a thoughtful gesture from a loved one.
- Personal Achievements: Celebrate your own accomplishments, no matter how big or small. Did you complete a challenging task at work or make progress toward a personal goal? Acknowledge and celebrate your efforts.
- Nature’s Beauty: Connect with the natural world by expressing gratitude for the beauty of nature. This could be as simple as the sound of birds chirping outside your window or the sight of blooming flowers in a garden.
Gratitude Journal Ideas for Different Situations
Whether you’re facing challenges or simply seeking to deepen your gratitude practice, here are some tailored journaling ideas to consider:
- Gratitude in Times of Difficulty: During tough times, finding gratitude can feel like an uphill battle. Instead of ignoring or denying your struggles, acknowledge them while also seeking out moments of brightness. Perhaps it’s the kindness of a stranger, the resilience of your own spirit, or the lessons learned through adversity.
- Gratitude for Relationships: Take time to express gratitude for the people who enrich your life. Write about the qualities you admire in them, the memories you’ve shared, or the ways they’ve supported you. Cultivating gratitude for your relationships can strengthen bonds and foster a deeper sense of connection.
- Gratitude for Personal Growth: Celebrate your own growth and achievements, no matter how small they may seem. Reflect on challenges you’ve overcome, skills you’ve developed, or insights you’ve gained along the way. By acknowledging your progress, you empower yourself to continue evolving and thriving.
Examples of Types of Gratitude Journals
When it comes to gratitude journals, one size certainly does not fit all. The beauty of this practice lies in its flexibility, allowing individuals to tailor their approach to suit their preferences and personality. Here are some examples of different types of gratitude journals to spark your inspiration:
- Traditional Journal: This classic approach involves using a notebook or journal to write down daily gratitude entries. Whether you prefer a sleek leather-bound journal or a colorful, whimsical notebook, the key is consistency. Set aside a few minutes each day to reflect on what you’re grateful for and jot down your thoughts.
- Digital Journal: In today’s digital age, many people opt for digital gratitude journals that can be accessed via smartphone apps or online platforms. These digital solutions offer convenience and flexibility, allowing you to document your gratitude on the go. Plus, some apps even come with features like daily reminders and mood tracking to enhance your practice.
- Gratitude Jar: For those who prefer a hands-on approach, a gratitude jar can be a delightful alternative to traditional journaling. Simply place a jar or container in a prominent location in your home, along with slips of paper and a pen. Throughout the day, whenever something sparks a feeling of gratitude, write it down on a slip of paper and place it in the jar. At the end of the week or month, take time to read through your collection of gratitude notes and bask in the warmth of appreciation.
- Gratitude Calendar: A gratitude calendar offers a visual way to track your daily blessings. Whether you purchase a pre-designed gratitude calendar or create your own using a blank calendar template, the concept is simple. Each day, write down one thing you’re grateful for in the corresponding date box. Over time, you’ll have a colorful mosaic of gratitude to reflect upon and cherish.
Mindfulness and gratitude: How are they connected?
Mindfulness and gratitude are closely linked. Mindfulness involves being fully present in the moment, and gratitude helps us to appreciate the present moment and the many blessings in our lives. By being mindful and present, we can more easily recognise and appreciate the good things in life.
To practice mindfulness and gratitude together, you can try setting aside a few minutes each day to reflect on the things that you are grateful for. Close your eyes and take some deep breaths, focusing on the present moment and the things around you that bring you joy and gratitude.
Important note on gratitude and mindfulness
Setting aside time to practice and focus your attention on gratitude does not mean invalidating the other emotions you experience too. It’s not one or the other.
You can even set aside time to mindfully explore other emotions – yes even the uncomfortable ones – if you want to dive a little deeper into mental health journaling, but you can start a gratitude practice either way.
We experience a vast range of emotions that can feel intense, particularly if we have experienced trauma or mental health issues, and that’s okay, too. Let yourself focus on gratitude for just a few minutes, it is safe and doesn’t dismiss your other emotions to do so.
50 gratitude journal examples for inspiration in 2024
If you’re looking for inspiration for your gratitude diary, the 50 gratitude examples below can be a great starting point.
They’re taken straight from my Notion board – so I’m kind of baring my soul here, but that’s nothing new with this blog, and I think some first-hand examples could be really useful if you’re just getting started.
Remember that your gratitude diary should reflect your unique experiences and perspectives.
Don’t feel pressured to write down “perfect” entries – just focus on the things that bring you joy and gratitude each day.
April 2023: 20 gratitude examples
- I’m grateful for effective and useful new ways to use technology as it develops
- I’m grateful for Buffy in bed
- I’m grateful for my medication for helping me manage my day-to-day anxiety and participate in activities with fewer physical symptoms
- I’m grateful for strong and sweet coffee
- I’m grateful for coffee and Coco Pops
- I’m grateful for the teammate I have found in my partner
- I’m grateful for my loving relationship and for my own little family I now have.
- I’m grateful for the meal I just ate
- I’m grateful for the safety, strength, and security of my relationship
- I’m grateful for my new phone
- I’m so grateful for my beautiful home
- I’m grateful to wake up on a morning
- I’m grateful for my career and incredible remote job.
- I’m grateful to be learning new types of love
- I’m grateful for my therapy skills for helping me get through challenging days without making things worse
- I’m grateful for my great work from home setup for making daily working life more easy and enjoyable
- I’m grateful for my sobriety from alcohol every single day
- I’m grateful for fresh clothes and bubble baths
- I’m grateful for my healthcare, medications, and therapy for helping me stay well
- I’m grateful for my close family and friends for evolving and loving me through every chapter
June 2023: 30 gratitude journal examples
- I’m grateful for my morning routine for getting me out of bed every day
- I’m grateful for fresh clean comfy clothes and my soft bed sheets
- I’m grateful for the sound of the birds at sunset and the sun rays coming through my bedroom window
- I’m grateful for the new season of American Horror Story (AHS NYC)
- I’m grateful for being able to give myself pretty nails and being able to pamper myself when I feel like it
- I’m so grateful for every chapter in my life — not only with my mental health but also my finances, social life, body shape and size, home, etc. I’m in no rush to get anywhere, every phase is infinitely valuable.
- I’m grateful for my lovely new morning routine for getting me up and outside, moving my body in the fresh air.
- I’m grateful for my body for carrying me through life — I’m also grateful to be unlearning myths about my body that have stopped me from taking care of it in the past and to be learning new compassionate ways of taking care of myself physically, mentally and spiritually
- I’m grateful for coffee, toast, and cereal for fuelling my body today
- I’m grateful to be learning how to stay grounded in the present moment, even when I’m uncomfortable (and I am grateful to be safe enough to practise this)
- I’m grateful for every chapter of my spiritual journey
- I’m grateful for every ‘’failed” attempt at learning self-help strategies because — as my nervous system has regulated and I have learned the emotional skills to create and maintain a safe life for myself — it has all woven together to create a beautiful tapestry of wellbeing that I can now access
- I’m grateful for the way my body has evolved and thanked me since I cut out alcohol
- I’m grateful to no longer experience hangovers bordering on psychosis
- I’m grateful for the roof over my head and the physical safety that provides me
- I’m grateful for mindfulness for allowing me space to be wherever I am without judgement
- I’m grateful for the laughter and connection I got to share with my team in my morning meeting today
- I’m grateful and thankful to be loved — truly loved
- I’m grateful for the blessing of waking up in a life that’s worth living every single day
- I’m grateful for meditation for giving me a quiet space to mindfully explore
- I’m grateful for mindfulness for allowing me to be more aware of gratitude and happiness in the moment
- I’m grateful for my flexible hours for allowing me to work with my brain instead of against it
- I’m grateful for my office chair — it literally makes my days better.
- I’m very grateful to live so close to the train station and for quiet, peaceful morning walks with my boo.
- I am so grateful for the fact that I LOVE my job and have carved out the perfect little writing career for myself. I am so proud.
- I’m so grateful for the week off I just got to enjoy with my partner. We had a truly restorative, peaceful break from our usual responsibilities and I feel so refreshed and motivated after it.
- I’m grateful for chicken nuggets in bed
- I’m grateful for the incredible progress I’ve made at work as a developing manager and confident executive
- I’m grateful for my boundaries and the healing space they hold for me
- I’m grateful that I am resilient to keep building better habits and take better care of myself, even when I don’t feel like it.
Wondering what else to write in your gratitude journal? Read my guide to What To Write in a Gratitude Journal today for even more ideas and themes.
How I stick to my gratitude practice (and how to stick to yours)
Starting a gratitude diary is easy, but sticking to it can be a bit more challenging. Here are a few tips to help you maintain your gratitude practice:
- Set a daily reminder to write in your diary (I block 15 minutes out in my calendar first thing for mindfulness skills and gratitude practices, and have a reminder to take a moment of gratitude in an evening)
- Keep your diary in a visible place to remind you to write in it (or keep that tab pinned!)
- Try to write in your diary at the same time each day to create a habit
- Reflect on the things you are grateful for throughout the day to keep them fresh in your mind.
You might also like: The Little Guide To DBT Mindfulness Skills
This 30 page digital e-book includes:
- 6 DBT Mindfulness Skill Graphics with easy-to-understand visual designs that help you remember them.
- 20+ Mindfulness Skill Journal Prompts with my own real-life example journal entries for each skill.
- Full page journal templates to help you easily combine and learn how to use the skills.
- Personal insights from someone who truly had their life saved by DBT – and how I went from zero DBT skills to daily skills use.
Available for instant download now
Gratitude examples FAQs
What do you write in a gratitude diary?
You can write anything in a gratitude diary – from the big and small moments of joy to simple things like the sun shining, your morning cup of coffee, or something you’ve achieved that day. You could also draw pictures or scribble notes if that feels more meaningful.
What are some examples of gratitude?
Some examples of gratitude include being thankful for your family and friends, your home, healthcare, education, your job or career, nature, technology, food and water, a good night’s sleep. You can also express gratitude for kind words from strangers or acts of kindness you witness throughout the day.
How do you write a gratitude journal entry?
To write a gratitude journal entry, start with ‘I am grateful for’ and then list some things that you are grateful for at that moment. It could be something big or small, anything that brings you joy or appreciation. You can also build on this by writing about why you are thankful for those things and how they have impacted your life in a positive way.
Eliza Blooms 
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