Why You Should Start a Gratitude Journal (And 7 Prompts to Get You Started)
Journaling is a great way to give your mental health a boost. Starting a gratitude journal is a fun and easy way to begin journaling and reflect on the things that make your heart sing. If you’re hoping to use a gratitude journal to manifest your goals, we are here to help. Here are some tips and tricks on how to start a gratitude journal.
What is a gratitude journal?
A gratitude journal is simply a diary of things you feel grateful for. It puts the act of gratitude into practice in a tangible way, incorporating it into your daily life by giving you a reason to reflect on things you may otherwise take for granted.
How to keep a gratitude journal
While writing daily isn’t a must, commit to writing at least a few times per week to reap the full benefits of keeping a gratitude journal.
Write at a time that you feel calm and not distracted.
Make it a fun ritual to look forward to — brew your favorite cup of tea, put on something cozy, and sit in your favorite spot so you can approach this practice from a place of positivity.
Keep your gratitude journal in a place where you’ll see it often, like your nightstand, so you’ll remember to add entries.
If the thought of writing in a blank journal seems too intimidating, go for a guided gratitude journal that includes ready-to-go prompts.
Don’t be afraid to get deep. Go into detail about why you feel grateful for someone or something. It will enrich the experience.
Benefits of Starting a Gratitude Journal
If you’re wondering if making a gratitude journal is right for you, consider some of the mental health benefits of this practice below. One study showed that participants who kept a gratitude journal experienced more optimism about the future, better moods, better sleep, and — of course — more gratitude.
Helps you focus on the positive.
If negativity is constantly bringing you down, starting a gratitude journal can be a great way to help you focus on the positive things in your life.
Reminds you of the people who enhance your life.
When your life is full of great people, it can be easy to take them for granted. Starting a gratitude journal can remind you of the importance of the people in your life.
Boosts your ability to empathize.
Making more time for gratitude in your life can help boost your empathy and help you find peace with the people around you.
Increases mindfulness.
A gratitude journal can help you be more present and mindful of things that have a positive impact on your life.
How To Start A Gratitude Journal
For anyone ready to harness the power of gratitude, use these simple steps to start a gratitude journal.
Choose your journal.
The first step to creating a gratitude journal is selecting a book to write in. Some people will opt to purchase a journal from a stationery store or online, while others may buy a simple notebook from the dollar store and decorate it themselves. You can include photos of people or places that make you happy or quotes that inspire you to feel grateful.
Set aside time to use it.
Make writing a habit to get the most out of the experience. You may want to start your mornings by writing in your journal, or use the 10 minutes before you fall asleep to make entries. While you don’t need to write in the journal every day (though you certainly can), be sure to set aside a few times per week in order to make this exercise a habit.
Explore creative prompts.
Sometimes the biggest struggle with journaling can be deciding what to write about. You may opt to write simple notes about things you are grateful for every day or look at different prompts to explore gratitude in different areas of your life. Try some using some of these gratitude journal prompts:
Write about one person in your life you are grateful for.
What are five things you love about the city you live in?
What is one small thing you are grateful for today?
What is one experience you had in the last week you are grateful for?
What foods are you most thankful for?
What is one thing that made you laugh uncontrollably recently?
Write a letter to someone who has made a positive impact on your life.
Want to put gratitude into practice on the mat? Try the Welcome Appreciation meditation with Kirat Randhawa on Alo Moves. Access it for free with a 14-day trial to Alo Moves.