GRATITUDE JOURNAL

A gratitude journal is a simple, intentional practice where you regularly write down things you’re thankful for—both big and small—to train your attention toward what’s good and meaningful in your life.

What it looks like

• It can be a notebook, app, or document

• Entries are usually daily

• Each entry lists 3–10 things you’re grateful for

These might include:

• Concrete things: a warm meal, a good conversation, a safe home

• Experiences: a quiet morning, laughter, finishing a task

• Inner qualities: your patience, courage, resilience

• Small moments: sunlight through a window, a deep breath

How people use it

Some people keep it very simple:

• “Today I’m grateful for…”
  Others go deeper:

• Why it mattered

• How it made them feel

• What it revealed about what they value

Example:

I’m grateful for the walk I took this evening because it helped me feel calm and present after a long day.

Why it helps

A gratitude journal:

• Shifts focus away from stress and negativity

• Builds emotional resilience over time

• Increases awareness of everyday positives

• Helps you feel more grounded and content

It doesn’t ignore hard things—it balances them.

What it’s not

• It’s not forced positivity

• It doesn’t mean pretending everything is okay

• You can be grateful and struggling at the same time

In one sentence

A gratitude journal is a quiet place to notice, record, and return to what’s sustaining you—especially when life feels heavy.

If you’d like, I can also:

• Share prompts

• Help you start a 5-minute daily routine

• Show examples for beginners