I’m not sure if you’ve ever had one of those moments where everything in your life feels like it’s going wrong. Maybe you’re feeling down on yourself, or maybe there are larger problems happening around you. It can be easy to get caught up in all these negative feelings and just give up. But that is exactly the time when gratitude is most important! So today, I want to talk about how to start a gratitude journal because no matter what happens in life, there are good things too!

” The real gift of gratitude is that the more grateful you are, the more present you become.” – Robert Holden

What Is a Gratitude Journal?

A gratitude journal is a diary of positive thoughts. It’s not just about being grateful for what you have but also appreciating the little things in life that are often overlooked or taken for granted. The idea behind it is to be more mindful and accepting of your day-to-day life experiences, which can lead to greater happiness and fulfillment in both your personal and professional lives.

A gratitude journal will help you cultivate an attitude of thankfulness in all aspects of your life by reminding yourself on a daily basis to take time out from work or family obligations to focus exclusively on the good things happening around you. This includes everything from noticing how much easier it was getting dressed this morning because there wasn’t anything tangled up in my underwear drawer.

Related: 5 Simple Ways to Practice Gratitude Daily

Benefits of Keeping a Gratitude Journal

A study conducted by researchers from the University of California, Davis, found that people who kept a gratitude journal for 10 weeks reported an improvement in mood and physical health. The participants also felt more optimistic about their future and increased their social connections. Researchers believe the benefits come from reflecting on life’s blessings instead of focusing on what you lack or have lost. (1)

In addition to these findings, other studies have shown that keeping a gratitude journal can help with stress management and depression. It has been proven to increase positive emotions such as joy, happiness, contentment, pride, and love while decreasing negative emotions like anger or resentment. The act of writing down your thoughts is therapeutic because it forces you to focus on what really matters in your life, which often leads to a greater sense of calm.

Besides, gratitude journaling helps build strong relationships because people who keep journals are more likely to share their thoughts and feelings about themselves with others than those who don’t write at all or only rarely do so.

Finally, keeping a gratitude journal provides perspective by reminding you how much worse off you could be; this perspective allows people to be less critical of themselves.

How to Start a Gratitude Journal

Gratitude journal

A gratitude journal may sound like an intimidating task, but it’s really quite simple and easy. Here are some great tips on how to get started!

  1. Get a blank journal or notebook and a pen.
  2. Every morning or at the end of every day, set some time aside to write in your gratitude journal.
  3. Write down three things you’re grateful for.
  4. Be specific and expressive in what you write about- don’t just say “I’m grateful for my family” but instead, give examples of how they make you happy and why they are special to you.
  5. Make a list of the people who have made your life better.
  6. Keep track of what makes you happy throughout the day, and write it down at night.
  7. Consider including things that are small, but make you happy – like a favorite song or a new recipe.
  8. Add some gratitude affirmations and your favorite gratitude quotes to read daily.
  9. You can also write about an experience where someone did something nice for you or helped out in some way.
  10. Have fun with this exercise by writing poems, adding stickers or pictures of loved ones to make it more personal.
  11. Journaling is an opportunity to get creative; explore different ways of expressing yourself through colors, drawings, or symbols.

“A grateful mind is a great mind which eventually attracts to itself great things.” – Plato

Tips for Keeping up with Your Gratitude Journal

  • Make a commitment to yourself and make sure you give your journal at least 5 minutes each day.
  • Set reminders on your phone or computer to remind yourself to write in your journal.
  • Keep your journal in a place where you’ll see it every day – on the nightstand, for example.
  • Use gratitude journal prompts to make it easy for you to know what you should write about.
  • Keep track of your progress by reading back through previous entries and seeing how far you’ve come!
  • Keep your journal private and personal so that it feels like a safe space where there’s no judgment or criticism of what is written inside.

Final Thoughts

The benefits of a gratitude journal are endless. They can help improve your mood, self-esteem, and relationships with others, as well as increase the quality of your sleep. For those who have been struggling to find joy in their life, starting a gratitude journal might be just what you need. It’s not too late! I hope these words will inspire you to take action today and start writing about all the things for which you are grateful – no matter how small they may seem at first glance.

Related Post: What Is a Gratitude Jar? and How to Make One


  1. Gratitude and Well-Being – Gratitude Works (ucdavis.edu)
  2. Gratitude and Well Being (nih.gov)
  3. Pilot Randomized Study of a Gratitude Journaling Intervention on Heart Rate Variability and Inflammatory Biomarkers in Patients With Stage B Heart Failure – PubMed (nih.gov)
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About the Author

Hermione M.

My name is Hermione. I am the founder of WomenH and I write about women's health, wellness, mental health, and personal growth. I created this platform to inspire women to take care of themselves mentally, physically, and emotionally to become their best selves. Thank you for stopping by.

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