What To Write in a Gratitude Journal [Guide]

Whether you’re new to this practice of gratitude journaling, or are simply looking for fresh inspiration, you’ve landed in the right place…

In this article, I’ll explore the art of gratitude journaling. More specifically, I’ll go into more detail on what to write in a gratitude journal, and how it can positively impact your mental health and well-being. 

Building a Gratitude Practice

Gratitude journaling is a simple yet powerful practice that involves regularly recording things you’re grateful for. But building a gratitude practice is not only about writing a few words on paper. It;s about shifting your focus from what’s going wrong to what’s going right in your life. 

By consciously acknowledging and appreciating the good things, no matter how small, you can cultivate a more positive outlook and improve your overall happiness. (You’ll also start triggering that confirmation bias in a beautiful way instead of a harmful one!)

Research has shown that practicing gratitude can have numerous benefits for mental health. It can help reduce stress, anxiety, and depression, while also enhancing feelings of optimism and resilience. In essence, gratitude journaling is like a daily dose of mental vitamins for your well-being.

Start Writing in a Gratitude Journal: Challenges and Questions

If you’re new to gratitude journaling, or any types of mental health journaling, you might have some questions or concerns about how to get started. You might wonder if it’s really worth the effort, or if you’ll be able to stick with it over the long term.

One common challenge is skepticism about the effectiveness of gratitude journaling. You might question whether something as simple as writing down a few things you’re grateful for can make a difference. The answer is yes! 

Even small acts of gratitude can have a big impact on your mood and mindset.

Another challenge is finding the time to write in your gratitude journal regularly. Life can get busy, and it’s easy to let self-care practices like journaling fall by the wayside. But remember, it only takes a few minutes each day to jot down a few things you’re grateful for. And the benefits far outweigh the time investment.

Also, forget about the black and white thinking of it all. So what if you forget to write in your gratitude journal for a while? Don’t shame spiral your way out of ever doing it again. Pick it right back up and carry on where you left off. 

Screenshot from my Momentory Gratitude Journal app

What to Write in a Gratitude Journal

Now that you understand the basics of gratitude journaling, let’s talk about what to actually write in your journal. The possibilities are endless, but here are a few ideas to get you started:

• Everyday Moments: Take a moment to appreciate the small pleasures in life, like a warm cup of coffee in the morning or a beautiful sunset in the evening.
• Interpersonal Relationships: Reflect on the people in your life who bring you joy and support. Write about a friend who always knows how to make you laugh or a family member who’s always there for you.
• Personal Qualities: Celebrate your own strengths and accomplishments. Acknowledge the progress you’ve made on your journey of personal growth and self-improvement.
• Nature: Connect with the world around you by expressing gratitude for the beauty of nature. Write about a walk in the park or a hike in the mountains that left you feeling refreshed and inspired.

Remember, there are no right or wrong answers when it comes to gratitude journaling. The key is to be sincere and specific in your entries. Focus on what truly resonates with you and brings you joy.

Quick Gratitude Examples and Prompts

If you’re still not sure what to write in your gratitude journal, here are just a few general examples and gratitude journal examples and prompts to help get your creative juices flowing:

• Today, I am grateful for…
• One thing that brought me joy today was…
• I really appreciate how…

Feel free to adapt these prompts to suit your own experiences and preferences. The important thing is to make gratitude journaling a regular part of your routine and to approach it with an open heart and mind.

Here’s a snapshot of my gratitude journal Notion board.

Gratitude Journaling & Mental Health Recovery

Gratitude journaling isn’t just about expressing a passive thanks for the good things in life; it can also be a powerful tool in mental health recovery. For individuals navigating therapies like DBT (Dialectical Behavior Therapy) or dealing with conditions like BPD (Borderline Personality Disorder), gratitude journaling can provide a structured outlet for processing emotions and fostering a more positive mindset. 

By incorporating gratitude journaling into your daily routine, you can complement your therapeutic journey and enhance your overall well-being.

Specific Gratitude Journal Prompts for Mental Health Recovery

When dealing with mental health challenges, it can sometimes be difficult to know where to start with gratitude journaling and what exactly to write. That’s why I’ve compiled a list of specific prompts tailored to support your mental health recovery:

• Reflect on a recent moment of self-compassion or self-care that you’re proud of.
• Write about any new emotional regulation skills or coping mechanisms you’ve developed in therapy that you’re grateful for.
• Express gratitude for the support network that surrounds you, whether it’s friends, family, or professionals.
• Acknowledge the progress you’ve made, no matter how small, towards your recovery goals. For example, I just celebrated 1000 days alcohol-free, and you best believe I gratitude-journaled about it!
• Find gratitude in moments of resilience or strength during difficult times.
• Write a letter of appreciation to yourself, acknowledging your worth and resilience in the face of adversity.

These prompts are designed to encourage reflection, self-awareness, and gratitude specifically within the context of mental health recovery. Feel free to adapt them to suit your own experiences and journey.

Exploring Deeper Themes in Gratitude Journaling

Gratitude journaling is more than just a surface-level practice; it’s an opportunity to delve deeper into the fabric of our lives and cultivate a greater sense of meaning and connection. As you continue your gratitude journaling journey, consider exploring the following themes:

• Gratitude and Forgiveness: Reflect on moments of forgiveness and reconciliation in your life, and find gratitude for the growth and healing that comes with letting go of resentment.
• Gratitude and Resilience: Explore the role of gratitude in building resilience and navigating adversity. How can focusing on the positives help you bounce back from setbacks?
• Gratitude and Mindfulness: Use gratitude journaling as a tool for practicing mindfulness and staying present in the moment. Notice the little joys and blessings that surround you each day.
• Gratitude and Connection: Consider the interconnectedness of gratitude and human connection. How does expressing gratitude strengthen your relationships and foster a sense of belonging?

By exploring these deeper themes, you can enrich your gratitude journaling practice and uncover new insights into yourself and the world around you.

Final Thoughts

In conclusion, gratitude journaling is a simple yet profound practice that can positively impact your mental health and well-being. By shifting your focus from what’s lacking to what’s abundant in your life, you can cultivate a greater sense of positivity, resilience, and connection. 

Whether you’re just starting out or looking to deepen your practice, there’s no shortage of things to write about in your gratitude journal. So grab a pen, open your heart, and start counting your blessings today. 

One final thing. Throughout my year in therapy, I crafted a guide to the core skills that underlie all of DBT: DBT Mindfulness Skills. My guide is only a few pounds/dollars, and goes beyond the basic clinical point of view, offering you a personalised guide enriched by real-life examples from my own journey with DBT, BPD recovery, and the core skills. 

Available for instant download today.

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FAQs: Choosing What To Write When Gratitude Journaling

What do you write in a gratitude journal?

In a gratitude journal, you can write about everyday moments of joy, relationships that bring you happiness, personal qualities you appreciate, and moments of connection with nature.

What are the 5 steps to create a gratitude journal?

To create a gratitude journal, start by choosing a notebook or journal. Set aside time each day to write in it. Reflect on things you’re grateful for and jot them down. Be specific and sincere in your entries. Finally, make gratitude journaling a regular part of your routine.

What does a gratitude journal contain?

A gratitude journal contains entries expressing appreciation for the good things in your life. It may include reflections on everyday moments, relationships, personal qualities, and experiences of nature.

How do I start a gratitude journal prompt?

To start a gratitude journal prompt, simply choose a prompt that resonates with you. Set aside a few minutes to reflect on the prompt and write down your thoughts. Be honest and open in your responses, and remember that there are no right or wrong answers. You can either use question prompts or sentence starter prompts. Both are effective for adding to a gratitude journal.