Gratitude Journal Prompts for Beginners
The short answer
Write down up to five things you’re grateful for, on paper or in an app, not just in your head. [2] Be specific, write about people as well as things, and go into detail on one or two items instead of making a long list. [2] Once or twice a week may work better than every day. [1]
How to start
- Pick a regular time. Choose a time and stick to it. [2] Morning or night both work; there’s no evidence one is better. [1]
- Keep it simple. You don’t need a fancy journal, and spelling doesn’t matter. The habit of noticing is what counts. [1]
- Small things count. A good lunch is as fair a pick as big news. [2]
- Don’t overdo it. In one study reported by the Greater Good Science Center, people who wrote once a week for six weeks reported feeling happier. People who wrote three times a week didn’t. [1]
Tips that help
These come from the Greater Good Science Center at UC Berkeley: [1][2]
- Be specific. “My coworkers brought me soup when I was sick on Tuesday” works better than “I’m grateful for my coworkers.”
- Go for depth. Detail about one thing beats a quick list of many.
- Get personal. Writing about people tends to have more impact than writing about things.
- Try subtraction. Think about what your life would be like without someone or something.
- Savor surprises. Unexpected good moments tend to bring up stronger gratitude.
- Vary repeats. Writing about the same person again is fine, but focus on a different detail.
Prompts for beginners
Pick one or two per entry.
People
- Who made today easier, and what exactly did they do?
- Who taught you something you still use?
- What’s one thing a friend said recently that stuck with you?
- Who would you thank if you had five minutes and no excuses?
Small moments
- What was the best thing you ate this week?
- What made you laugh today?
- What went better than you expected?
- What surprised you this week, in a good way?
Home and everyday life
- What’s one thing in your home you’d miss if it were gone?
- What part of your routine do you secretly enjoy?
- What’s something that worked today that you usually take for granted?
Looking back
- What was hard a year ago that’s easier now?
- What’s a problem you avoided or got through recently?
- What would your week have looked like without one particular person?
Yourself
- What’s something you did this week that you’re glad you did?
- What ability or habit of yours helped you lately?
Keep it going
Leave the journal and a pen somewhere you’ll see them. If a prompt feels flat, skip it. Some weeks you’ll write a lot and some weeks a line. That’s fine.
Write it down
If you’d like guided pages, the Gratitude Journal printable is in our shop.
Make it easier
Want it on paper? Use the Gratitude Journal to keep track as you go.
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