How to Start a Gratitude Journal: Benefits, Research and 50 Gratitude Journal Prompts
What research says about the benefits of gratitude journaling for happiness, sleep and wellbeing, the "three good things" exercise, how often to write in a gratitude journal, how to make it meaningful and 50 gratitude journal prompts to get you started.
Writing down a few good things sounds almost too simple to matter. A notebook, a pen, three lines before bed. Surely the secret to feeling better has to be more complicated than that?
But gratitude journaling is one of the most studied habits in all of positive psychology, and the results are genuinely lovely. It won't fix everything, and it's not a replacement for real help when life is hard. But as a small, free daily habit, it has some of the best evidence behind it of any wellbeing practice you can try. Here's what the research says, how to make it stick, and fifty prompts for those nights when your mind goes blank.
What is a gratitude journal?
A gratitude journal is simply a regular practice of writing down things you're thankful for. It can be a beautiful notebook, a note on your phone, a jar of folded slips of paper or an app. The format matters much less than the habit of pausing to notice the good.
Benefits of gratitude journaling: what the research shows
Feeling better about life
In a well-known 2003 study, psychologists Robert Emmons and Michael McCullough asked people to write briefly each week for ten weeks. One group listed things they were grateful for. Another listed hassles. A third just wrote about events.
The gratitude group ended up feeling better about their lives overall and more optimistic about the coming week. They also reported fewer physical complaints and exercising more than the hassles group.
The "three good things" exercise
In 2005, Martin Seligman and colleagues tested a simple exercise called "three good things." Every night for one week, people wrote down three things that went well and why they went well. Compared with a placebo exercise, they reported being happier and less depressed, and the benefits showed up in follow-ups for as long as six months afterward.
Better sleep
Some studies have linked gratitude with better sleep quality, possibly because grateful thoughts at bedtime crowd out worries. A gratitude list before bed is a lovely wind-down. See how much sleep adults need.
Stronger relationships
Expressing gratitude to people, not just writing it privately, is linked with stronger, more satisfying relationships. Feeling appreciated makes people want to stay close.
Changes in the brain
In a 2016 study, people in therapy who wrote gratitude letters for a few weeks showed greater activity in brain areas linked with gratitude when scanned three months later. It's early research, but it hints that gratitude may become easier with practice.
The limits
Gratitude research has limits too. Effects are usually modest, and gratitude exercises aren't a treatment for clinical depression. Telling a struggling person to "just be grateful" can feel dismissive. But as a small daily habit for everyday wellbeing, the evidence is encouraging.
How often should you write in a gratitude journal?
More isn't always better. Research by psychologist Sonja Lyubomirsky found that people who counted their blessings once a week got more benefit than people who did it three times a week, possibly because frequent lists started to feel like a chore and lost their freshness.
Try a few times a week to start, and adjust. If daily feels good, keep going. If it starts to feel stale or repetitive, pull back or change the format.
How to start a gratitude journal
- Choose your format: notebook, app, phone notes or a gratitude jar.
- Pick a time: many people like bedtime, others prefer the morning with coffee.
- Start small: three things, a few times a week.
- Be specific and include why.
- Keep it somewhere visible, like your nightstand.
How to make your gratitude journal meaningful
Be specific
"My family" is fine. "My sister texted me a photo from our old camping trip and I laughed out loud" is much better. Specific details bring the feeling back and stop the practice feeling repetitive.
Notice people more than things
Gratitude for people, and what they did for you, tends to feel richer than gratitude for objects.
Include the "why"
Seligman's exercise asks why each thing went well. It nudges you to notice your own part and other people's kindness.
Savor it
Don't just list. Take a moment to really re-feel each good thing. Psychologists call this savoring.
Look for small things
A good cup of coffee. A green light on the way to work. The dog being ridiculous. Clean sheets. Small moments count, and they're easy to miss.
Imagine life without it
Sometimes picturing life without something you love, like your health, a friend or your home, can make gratitude for it feel more vivid.
Don't force it on hard days
Some days it's tough to find anything. It's okay to write "I got through today." Gratitude isn't about pretending everything is fine or ignoring real pain. Both can exist together. If you're struggling, be gentle with yourself; our guide to self-compassion can help.
50 gratitude journal prompts
Everyday moments
- What made me smile today?
- What was the best thing I ate today?
- What's something beautiful I saw today?
- What made today easier than it could have been?
- What's a small comfort I enjoyed today?
- What sound, smell or taste did I enjoy today?
- What went better than I expected?
- What's something funny that happened recently?
- What made me feel calm today?
- What's one thing I'm looking forward to tomorrow?
People
- Who helped me this week, even in a small way?
- Who made me laugh recently?
- Who's someone I can always count on?
- Which teacher or mentor shaped who I am?
- Who's a friend I'm grateful for, and why?
- What's something a stranger did that I appreciated?
- What's a family memory I treasure?
- Who believed in me when I didn't believe in myself?
- Who do I need to thank?
- What's something I love about the people I live with?
Myself
- What did my body let me do today?
- What's a strength I'm grateful to have?
- What did I handle well this week?
- What's a mistake that taught me something?
- What's a skill I've learned that I'm proud of?
- How have I grown in the past year?
- What's something I like about myself?
- What's a challenge I overcame?
- What healthy choice did I make today?
- What am I proud of this month?
Home and surroundings
- What do I love about my home?
- What's my favorite spot in my neighborhood?
- What's something in nature I'm grateful for?
- What's a possession that makes my life easier?
- What's my favorite season, and why?
- What's a place that makes me feel at peace?
- What's something about where I live that I usually take for granted?
- What's an everyday convenience I'm thankful for?
- What book, song or show brought me joy recently?
- What's a local business or service I appreciate?
Bigger picture
- What's an opportunity I'm grateful for?
- What's a hard time that led to something good?
- What freedoms do I have that I appreciate?
- What's something I have now that I once wished for?
- What's a tradition I'm grateful for?
- What gives my life meaning? (See finding your sense of purpose.)
- What's a lesson life has taught me?
- What's something about this stage of life I appreciate?
- What's a simple pleasure I'd miss if it were gone?
- What am I grateful for right now, in this exact moment?
Take gratitude further
- Write a gratitude letter. Write to someone who made a difference in your life and, if you can, read it to them in person. In Seligman's research, this "gratitude visit" gave one of the biggest short-term happiness boosts of any exercise tested.
- Share three good things at dinner. It works beautifully for families and couples, and kids love it.
- Start a gratitude jar. Add a note whenever something good happens, then read them all on New Year's Eve.
- Say thank you more specifically. "Thanks for picking up the groceries, it saved my evening" means more than "thanks."
- Take a gratitude walk. Notice things you appreciate as you go. Pair it with an awe walk.
Frequently asked questions about gratitude journaling
How long does it take for gratitude journaling to work?
Some people feel a lift after the first entry. Studies often see benefits within a few weeks of regular practice.
What's the best time of day to write a gratitude journal?
Bedtime is popular for its sleep benefits, but mornings can set a positive tone for the day. Choose what you'll stick with.
Can gratitude journaling help with anxiety?
It may help some people shift attention away from worries, but it isn't a treatment for anxiety disorders. See natural ways to ease anxiety.
Add one more good thing to today's list: two minutes on our free wellness wheel quiz.
