How to Start a Gratitude Diary

How to start a gratitude diary, picture of a diary and hands with a person in a pink top holding a pen and writing in it

Gratitude is something that I have practised for about 4 years now in my daily life. It’s not something that takes up a lot of time in my day, but it makes me reflect on my day in a different way. No matter how bad a day might have gone, there is always something positive to find in it.

Why Should you Practise Gratitude?

Gratitude is scientifically proven to improve your mental health. To help with depression and anxiety. It reduces stress, but it also makes you look for the positive in your life rather than focusing on the negative.

I am a strong believer in helping yourself to grow, improve your mental as well as physical well being. 4 years in and I know that gratitude is so important and if you haven’t tried it before, I would urge you to give it a go.

How to Start a Gratitude Journal

It’s actually really simple. All you need is a really basic notebook and pen. You can buy all sort of gratitude journals and while I am not ever going to discourage purchase stationery, because stationery is awesome. You really don’t need anything expensive. If you don’t fancy writing it in a notebook here are some other ways you can share your daily gratitude:

  • Share it on social media
  • Do a daily picture on Instagram or stories
  • Text it to a friend and share it back to one another
  • Put it in the note file on your phone
  • Buy a jar and put a daily slip of paper with your gratitude into the jar

All it really needs is a daily commitment that each day you will look to find something positive in your day of something that you are grateful for. I write 3 things each night before I go to bed. It doesn’t even need to be 3, you can just start with one thing and build it up from there.

All it takes is 5-10 minutes a day, to do something that will help your mental health. Trust me, it’s worth it.

Gratitude Journal Prompts

When you start to write your gratitude journal, sit down and think about how your day has gone. Is there a way you can look at something in a more positive way. For example if your car has broken down. You could look at it that it’s been an awful day that your car has broken down or you could think I am grateful I have money in savings to fix my car, I am grateful my car broke down in a safe place, or I am grateful my car has lasted this long and now I have the opportunity to buy a new car. It’s all about mindset.

Here are some other prompts to help you get started:

  • What has gone well today?
  • What has made you smile?
  • Has anyone been kind to you?
  • Have you had a nice meal?
  • What in your home do you like?
  • What has made you feel cosy or refreshed today?
  • Do you have a roof over your head?
  • Do you have a nice home?
  • Did you hear a good song on the radio?
  • Have you been enjoying a good book or tv show?
  • What has the weather been like?
  • Have you learnt a valuable lesson?
  • How do you feel about friends, family, pets?
  • What do you most like about yourself?
  • Have you go a hobby that you enjoy?
  • Are you enjoying any music?
  • Have you achieved a goal?
  • Have a look around your room, is there anything you are glad in it to have?
  • Did you sleep well?
  • Have you eaten any nice food?

I hope these help. Best of luck with starting a gratitude diary, and if you need any advice, please do drop me a line I would be happy to help.

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2 thoughts on “How to Start a Gratitude Diary”

  1. I’m so glad I read this. I have been trying to think of ways to help my eldest daughter to be a bit more grateful because she has a tendency to want more and more and see what she hasn’t got instead of what she has. I might buy her a little diary or notebook and get her to fill it in each day with what she’s grateful for.


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