What Is A Gratitude Journal? A Positive Psychology Tool That Works

Gratitude journaling is a practice that allows people to focus on things they’re thankful for in their lives and cultivate a positive mindset. In the hustle of everyday duties, we may miss small joyful moments, like morning coffee, a blooming flower on your windowsill, or time with loved ones.

In this article, we’ll explore how to practice gratitude effectively, learn to notice positive aspects in daily life, and share ideas to turn gratitude journaling into a habit.

What is a gratitude journal?

A gratitude journal is a diary, notebook, or digital tool where you write down great things you’re happy about. The research suggests that gratitude interventions lead to better mental health and fewer symptoms of anxiety and depression [1], which makes journaling a simple tool to boost your mood.

There isn’t a right or wrong way to practice gratitude. Some people make it a part of their morning routine, while others can note pleasant moments in the evening or during the day. Typically, this is a daily practice, but if you lack time, even a few notes weekly can make a big difference.

The Breeze app allows you to journal what you’re grateful for quickly and easily, no matter where you are. It provides a safe space to note your feelings and suggests journaling prompts to make self-reflection more pleasant. Try it now, and you may see the first meaningful changes over the first week.

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Benefits of gratitude journaling: how this practice transforms your mind

Start or finish your day on a positive note. Gratitude journaling can lead to increased happiness and better overall well-being. Here’s how it works.

1.  Understanding yourself better

Gratitude journaling allows you to bring more awareness into what happens in your life. You might understand that some things, like a short walk in the evening or a call with your bestie, make your day much better. It allows you to fill your life with great things without putting in lots of effort.

3. Being kinder to people around you

A user on Reddit writes, “I also noticed that I was more patient and kind with the people around me. By consciously focusing on the things I was grateful for, I was less likely to get bogged down by small annoyances or inconveniences. This made me a more pleasant person to be around, which in turn improved my relationships with friends and family.”

4. Feeling more confident

In challenging situations, your gratitude journal can become a reminder of your strengths. Regular reflection may boost your sense of self-worth and show you how well you can handle the day-to-day challenges in your life.

5. Handling stress more easily

Imagine yourself coming after a tough day and opening your notebook to see that your life isn’t only full of stress and deadlines. Thinking about a colleague who’s always ready to help or a thoughtful message from a friend can ground you in the overall energy and shift your focus to the positive experiences you also encounter.

6. Supporting your physical health

Gratitude interventions can improve sleep, blood pressure levels, glycemic control, and asthma management. It can also support healthier eating behavior, encourage regular exercise, and promote consistent self-care. [2]

7. More motivation to get things done

The same Reddit user states, “By starting my day with a positive mindset, I was more likely to tackle my to-do list and take on new challenges.” Gratitude journaling encourages you to achieve more, as you’ll have something to write down in your notebook.

8. Calmer thoughts

“Whenever I catch myself ruminating in a downward spiral, I just start listing things that I’m grateful for. I’ll say them out loud and keep listing things until I feel more grounded.” This is another quote from Reddit that highlights the benefits of keeping a gratitude journal.

The impact of gratitude journaling on mental health — what professionals say

Studies show that gratitude journaling and similar practices have a positive influence on mental health and overall well-being. In particular:

• Emmons & McCullough’s “Counting blessings versus burdens” research has found that people who keep gratitude lists have greater optimism, fewer physical symptoms, and better feelings about their lives than those who don’t. Participants who kept gratitude lists also made more progress toward important personal goals.

• A 2024 study, “Effectiveness of a Gratitude Journal Intervention on Well-Being and Academic Achievement,” tested a 10-session gratitude journaling program over five weeks. Students who kept the journal saw their well-being scores rise from 158.42 to 172.68 and stay high after five months, while the results of those who didn’t keep the journal didn’t seem to change.

• The same study found that academic achievement rose from 2.89 to 3.18 in the gratitude group.

A gratitude journal isn’t about pretending that life is perfect. Instead, it allows a person to train awareness and appreciation to notice the positive moments. Several therapists also believe that gratitude journaling can be rather effective. 

• “This practice works, I think, because it consciously, intentionally focuses our attention on developing more grateful thinking and on eliminating ungrateful thoughts.” — Robert Emmons, PhD, Professor of Psychology at the University of California.

• “Gratitude journaling is often encouraged to be done first thing in the morning when our minds are clearer and to help us start the day from a positive, helpful place or at the end of each day to induce contentment and reflection on the day from a place of gratitude rather than regret or I shoulds or shouldn’t have done.” — Sarah Drees, CBT therapist.

How to start a gratitude journaling practice

Gratitude journal writing can have a profound impact on your life perspective. If you start now, you might notice changes quite soon. Here’s how to build a habit of gratitude journaling easily and smoothly.

1. Pick the right journal

Some people like notebooks and diaries, and others prefer digital apps. Any variant can be effective. And if you aren’t sure about which format to choose, here’s a quick comparison.

Physical journal	Journaling app
Handwriting engages the senses and may feel more personal.	Typing can be faster but less sensory.
You need to bring the notebook wherever you go.	It is always with you on your phone.
You can add sketches or stickers.	You can include images, tags, voice notes, etc.
The notebook can be lost or damaged.	Your information is backed up automatically.

You can also use both a physical journal and an app. For instance, track small moments of gratitude on your phone wherever you are, and spend 5-10 minutes in the evening with a notebook to reflect on what matters most.

2. Start small, stay consistent

Gratitude journaling isn’t something you need to perfect from day one. And it definitely isn’t your academic paper, where you need to write as much as possible. Instead, focus on small steps and consistency.

• Pick 3-5 things you’re grateful for today.
• Enlarge with 1-2 sentences of context for each if you’d like to.
• Allow yourself to keep it super short.

3. Be specific

“I’m grateful for all my life” sounds perfect, especially if this is what you feel in the moment. However, most times you may be happy over smaller and more specific things. Write down what made you smile today. It can be a cup of warm tea, an evening with close friends, the way your husband makes you laugh, a work-related compliment from your manager, etc.

Noticing specific examples of gratitude may help you stay thankful in the present moment. So, next time something good happens, you’ll think about it like, “Wow, I want to remember this!” (and, maybe, write it down in your journal later).

4. Don’t wait. Write immediately

Thich Nhat Hanh, in his book “Peace Is Every Step,” states that gratitude isn’t a future destination. It’s something available anytime. He believes, “There is no way to happiness — happiness is the way.”

So, if you feel thankful right now, don’t wait for a good time to note it or process the feeling. Instead, take your journal and write it down immediately. Capturing gratitude in the moment turns ordinary experiences into lasting memories. When starting, it’s okay to reflect on the 3-5 things you are grateful for at the end of the day and work your way up to noticing more immediate examples.

5. Reflect, don’t rush

You’re always on the go and have no time in the evening to remember all the details of another busy day. Noticing your thoughts afterwards might also be challenging. However, if you find some time to take a step back and reflect, you’ll see that your life isn’t only about constant deadlines and morning rush. It’s also about small wins that support you every day.

6. Focus on people

Studies prove that gratitude helps people build, maintain, and strengthen their connections with others. [3] So, anytime people do positive things for you, find some time to embrace it. In your journal, you can write down:

• Who managed to uplift your mood today
• Who supported you
• Who listened to you without rushing
• Who showed kindness when you didn’t expect it
• Who helped you feel understood
• Who made you laugh or smile
• Who inspired or motivated you

Acknowledge everything that others did for you, so next time you may decide to express your appreciation out loud.

8 gratitude practice exercises to try

Other than gratitude journaling, there are plenty of other gratitude practice ideas worth trying. Let’s explore the most effective and common ones below.

1. Gratitude list

See how good your everyday life can be with this simple practice. List everything you’re grateful for now, from people around you to simple experiences that make your days better. Make the list as big as possible. You can spend a few days adding new items and then revise them anytime you need support.

2. One-minute gratitude pause

Set a timer for one minute and note the things that have a positive impact on your everyday life. The goal is to keep writing without overthinking or judging. Don’t stop and list as many things as possible.

3. Gratitude letter 

Write a letter expressing gratitude to someone who has made or keeps making your life better. You can discuss life lessons, common memories, or personal growth that a person helped you achieve. If you consider it too personal, it isn’t necessary to send this letter. Or, maybe, you’ll be ready to share your gratitude.

4. Body gratitude check-in

Sit down comfortably and take a deep breath. Notice how happy you are to walk, talk, run, hug loved ones, and wake up without pain. Bring attention to different parts of your body and silently thank them for their strength, flexibility, and resilience. Our bodies do so much for us every day, and we shouldn’t take their abilities for granted.

5. Gratitude jar

Pick a jar and keep it somewhere visible. Write one moment that has brought you positive emotions on a piece of paper every day. Fold it and put it in the jar. This way, you’ll build a collection of uplifting memories to revisit whenever you need a boost.

6. Gratitude scan

Check your surroundings for things you’re grateful for. Maybe there’s a ring on your finger that your best friend brought you. Or, perhaps, you have a favorite mug given to you by a colleague on your table. All these small details can make you think about people who care about you, thereby reducing your stress levels.

7. Reframe the difficult

Think about the challenging situation you needed to handle. Write it down in your gratitude journal and analyze for positive effects. Maybe you’ve found out that you can stay calm under pressure or solve problems creatively. Being grateful for challenges can help you shift your perspective, perceiving them as opportunities for growth rather than unpleasant situations.

8. Weekly reflection

Once a week, you can have a quick recap of your notes. Remember moments when you felt happy, or someone did a simple act of kindness to you. Let this weekly reflection show you that even what seems to be an ‘ordinary’ week can have a lot of bright moments to feel grateful for.

How to keep a gratitude journal consistently. 6 tips for regular journaling 

To bring stable, positive results, the gratitude journaling practice should be consistent. Like with building any habit, for the first days or weeks, you may keep a gratitude journal with enthusiasm, but long-term practice might feel more challenging. This is how you can turn journaling into a part of your routine without pressure.

1. Use gratitude journal prompts

Gratitude journaling prompts can be helpful to stay motivated when you don’t know what to write about. Simply answer questions to notice small positive moments in your day.

• What made me happy today?
• ​​What part of my day was the most pleasant?
• What made today feel meaningful?
• What challenge taught me something useful?
• Who or what helped make today easier?

2. Anchor journaling to your routine

It may be easier for you to start a gratitude journal if you link it to an existing habit. For instance, you may decide to note good things when planning the next day, or instead of scrolling through the feed before bed. Also, you can find 5-10 minutes within your morning routine or during a quiet moment in the evening.

3. Set up reminders

Reminders can be a simple yet effective way to turn writing down the things you are grateful for into a habit. Set an alarm, put a sticky note somewhere you’ll see it, or use push notifications in the journaling app. You may decide to add a few reminders throughout the day and follow the one that feels most convenient.

4. Stay creative and remember that there are no limits

If gratitude journaling turns into a routine you don’t really dig deep into, maybe it’s time to change the approach. People using notebooks can draw, attach photos, add stickers, or write short notes in different colors, or any other visual triggers (like airline tickets) that make them remember moments of gratitude. And those preferring a digital format may experiment with different fonts, videos, and images, voice notes, or additional mood tracking options.

5. Let yourself be imperfect

You might forget to write anything down for a few days or even a week, or you may only note one thing if the day wasn’t very good. And this is completely fine. You don’t need to get an A for every note in your journal. You don’t need to show it to anyone or even reread your notes if you don’t want to. Let yourself just write and feel grateful. This is the only thing that matters.

6. Notice how your mood changes

Anytime you notice something you’re thankful about, take a deep breath and try to see the direct impact of gratitude on your emotions. You can download the Breeze app and use journaling options and a mood tracker altogether. Advanced statistics will show you that quick moments of reflection can improve your mood in the short term and boost overall happiness, which will motivate you to keep writing.

Examples of gratitude journal entries

It doesn’t matter whether you only start a gratitude journal or keep writing it for some time, as fresh ideas may always be inspiring. So, save some examples of gratitude journal entries that most people might relate to.

• “The sunlight on my desk this morning was great.”  — focus on the small wonders of nature.
• “That random compliment at work made me happy.”  — concentrate on strangers’ actions that made you feel well.
• “I’m glad my friends are so caring and attentive.” — appreciate how happy your friends and family make you.
• “I enjoyed reading a book over lunch.” — focus on quick breaks that make a big difference in your day.
• “Someone held the door open for me today.” — recognize little acts of kindness.
• “I finally finished a task I’d been avoiding.” — celebrate small personal victories.

Gratitude journaling when you don’t feel grateful

When the day (or week) is tough, and you don’t have plenty of things to be thankful for, you can simply write about routine stuff that made you feel better. Approach this practice as a training for your discipline and self-compassion.

Of course, you don’t need to force yourself and try to write as many things as possible, no matter what. Instead, focus on simple moments of gratitude and calmness, such as a warm cup of tea, a pleasant nap, or an inspiring song in your headphones exactly when you need it.

Final thoughts: make expressing gratitude your daily anchor

The benefits of gratitude practice are numerous. You can turn to it to feel more grounded and calmer, as well as learn to approach the world more positively. 

Use Breeze to journal your thankful thoughts wherever you go. Try relaxation games, self-discovery tests, mood trackers, and customizable routines within the app to support your overall well-being.

Sources

1. Diniz G, Korkes L, Tristão LS, Pelegrini R, Bellodi PL, Bernardo WM. “The effects of gratitude interventions: a systematic review and meta-analysis.” Einstein (Sao Paulo). 2023
2. Anna L. Boggiss, Nathan S. Consedine, Jennifer M. Brenton-Peters, Paul L. Hofman, Anna S. Serlachius. “A systematic review of gratitude interventions: Effects on physical health and health behaviors.” Journal of Psychosomatic Research. 2020
3. Regan A, Walsh LC, Lyubomirsky S. “Are Some Ways of Expressing Gratitude More Beneficial Than Others? Results From a Randomized Controlled Experiment.” Affect Sci. 2022