Keeping a Gratitude Journal: a Top to Bottom Guide

In this article we cover:

  • The Benefits of Gratitude
  • What a Gratitude Journal Is
  • The Negativity Bias
  • Techniques to Improve Your Gratitude

Published May 10, 2022

How to keep a gratitude journal

Many people believe that in order to be successful, they must be ruthless and unyielding. However, research has shown that the most successful people are often those who have a grateful attitude. Gratitude is not only the key to happiness but also to success. In this article, we will cover the benefits of gratitude and how to start a gratitude journal.

The benefits of gratitude are vast and well-documented. Gratitude has been linked with improved physical health, increased mental resilience, better sleep, and improved self-esteem. Gratitude also strengthens relationships and can make you more successful in your career.

A gratitude journal may be the best way to maximize the benefits of gratitude. A gratitude journal is a place to write down the things you are grateful for each day. When you regularly express your gratitude, you train your brain to focus on positive experiences and to see the good in every situation.


An Online Guided Journal

with an ever-growing catalog of guided journaling modules to maximize well being.

The Benefits of Gratitude

Science has demonstrated that gratitude has a number of benefits for mental and physical health. Gratitude can improve sleep quality, increase feelings of well-being, reduce stress and anxiety, and boost the immune system.

Increased Optimism

Gratitude also has been shown to increase self-esteem and resilience in the face of adversity. In one study, participants who kept a gratitude journal reported feeling more optimistic and exercised more regularly than those who did not keep a gratitude journal.

Improved Relationships

Expressing gratitude has also been linked with better relationships. People who express their gratitude tend to have more satisfying marriages and closer friendships. Grateful people are also more likely to help others and feel less lonely or isolated.

Increased Motivation and Performance

In terms of success and goal accomplishment, gratitude has been shown to increase motivation and persistence, and is associated with better performance in school and work. People who are grateful tend to set higher goals for themselves and are more likely to achieve those goals.

Gratitude is a powerful emotion that can have a profound effect on our lives. By taking the time to express gratitude, we can improve our physical and mental health, our relationships, and our overall sense of well-being. Gratitude truly is good for the soul.

More Benefits of Gratitude Journaling

  • Helps focus on the good aspects of life
  • Can increase happiness and well-being
  • Reduces stress and anxiety
  • Promotes better sleep
  • Increases positive emotions
  • Strengthens relationships
  • Boosts immune system
  • Improves physical health
  • Aids in overcoming trauma
  • Helps develop a more optimistic outlook on life
  • Teaches us to be grateful for the good and bad moments alike
Benefits of gratitude journaling

What is a Gratitude Journal?

Gratitude journals can take many different forms. Some people prefer to keep a physical journal and write down their thoughts each day. Others prefer to use an online gratitude journal or app. Still others, prefer a simple word document. Whatever form your gratitude journal takes, the important thing is to be consistent in your practice.

A gratitude journal is a simple way to focus on the positive things in your life. Every day, you can write down three things that you’re grateful for. This exercise can help shift your focus from negative experiences to positive ones.

Gratitude journals have been shown to be effective at improving well-being in a number of ways. First, they can help reduce stress and anxiety. Second, they can boost your mood and increase your overall satisfaction with life. Third, gratitude journals can help improve your physical health by increasing your immunity and reducing inflammation. Finally, gratitude journals can increase your resilience in the face of difficult times.

The Negativity Bias Explained

Negativity bias is the tendency for people to give more weight and significance to negative experiences over positive ones. This bias exists across a wide range of domains, from memory and decision-making to social perception.

There are a number of explanations for why negativity bias exists. One possibility is that it is an evolutionary adaptation that helped our ancestors survive in a dangerous world. By paying more attention to potential threats, they were more likely to avoid danger and stay alive.

Whatever the reason, negativity bias is a very real phenomenon with far-reaching consequences. It can lead people to focus too much on the negative aspects of their lives, which can then lead to feelings of depression and anxiety. It can also distort people’s perceptions of others, leading them to see the negative qualities in others more than the positive ones.

The science of gratitude has exploded in the last decade. From what was once a niche field of inquiry, it is now one of the most widely studied topics in psychology. Scientists have published over 1,200 peer-reviewed articles on gratitude since 2001 and the number of new studies being conducted each year continues to grow.

Negativity bias predator

Combating the Negativity Bias With Gratitude Journaling

The negativity bias is a well-documented phenomenon in psychology, referring to the idea that we tend to give more weight and attention to negative experiences over positive ones. This makes perfect evolutionary sense – after all, it’s more important to remember the time when we were almost eaten by a saber-toothed tiger than the time when we had a pleasant conversation with a friend – but it can still have negative consequences in our day-to-day lives. If we’re constantly dwelling on the bad things that happen to us, it’s easy to become overwhelmed and bogged down by negativity.

One simple way to combat the negativity bias is through gratitude journaling. By taking the time to write down – and really reflect on – the things we’re grateful for, we can start to shift our focus away from the negative and towards the positive.

The human brain is an amazing thing. It has the ability to change and adapt in response to new experiences, a process known as neuroplasticity. This means that our brains are constantly rewiring themselves in response to everything we do, see, and think.

This means that automatic programs we have running (like negativity biases) can actually be overwritten with conscious effort (gratitude journaling)!

Overcome negativity bias

Gratitude Journal, App, Document, Diary, or Notebook: What’s the Best Format?

One popular way to practice gratitude is to keep a gratitude journal. But there are so many different ways to format a gratitude journal that it can be hard to know where to start. Here’s a quick overview of some of the most popular options:

  1. Gratitude journal app: There are dozens of different gratitude journal apps available, so it’s easy to find one that fits your needs. Some popular options include Gratitude Journal+, Thankful, and Every Day gratitude.
  2. Gratitude journal document: You can also create a gratitude journal document using a word processing or spreadsheet program. This gives you complete control over the format and layout of your journal.
  3. Gratitude journal diary: A gratitude journal diary is a physical journal that you write in by hand. This can be a great option if you prefer the tactile experience of writing with a pen or pencil.
  4. Gratitude journal notebook: A gratitude journal notebook is similar to a diary, but it usually has pre-printed pages with prompts to help you get started.
  5. Gratitude journal note: A gratitude journal note is a simple way to jot down things you’re grateful for on a daily basis. You can use a notebook, piece of paper, or even your smartphone to keep track of your gratitude.

So which of these options is best? Unfortunately there’s no one-size-fits-all answer. The best gratitude journal is the one that works best for you. Experiment with different options and see what feels most natural. There’s no right or wrong way to do it – the important thing is that you’re taking the time to focus on the things you’re grateful for.

Printable Gratitude Journal Template: Ideas to Get Your Started

Like with many thing, getting started is often the hardest part. Once you start listing things you’re grateful for, you’ll find it hard to stop. If you’re feeling stuck, here are some prompts to get your gratitude journaling started:

  1. I am grateful for ______________ because _________________.
  2. Today, I am grateful for ______________.
  3. I am grateful for my ______________ because _________________.
  4. I am grateful for ______________ because it _________________.
  5. I am thankful for ______________ in my life.
  6. I am grateful for ______________ and all it does for me.
  7. I cherish ______________ because _________________.
  8. I appreciate ______________ because _________________.
  9. I am glad for ______________ because _________________.
  10. I am grateful for ______________ and everything it represents in my life.
  11. I value ______________ because _________________.
  12. I treasure ______________ because _________________.
  13. I am blessed with ______________ because _________________.
  14. ______________ is a gift because _________________.
  15. I am grateful for all the people in my life who ______________.
  16. I am grateful for ______________ and all it has done for me.
  17. I am thankful for ______________ because _________________.
  18. I cherish ______________ more than anything because _________________.
  19. I am grateful for ______________ which has _________________.
  20. I appreciate ______________ more than anything because _________________.
  21. I am thankful for having ______________ in my life.
  22. I cherish ______________ and all it does for me.
  23. I value ______________ and all it represents in my life.
  24. ______________ is a gift and I am grateful for it.
  25. I treasure ______________ more than anything because _________________.
  26. I am thankful for ______________ which has done so much for me.
Printable gratitude journal templates

What to Avoid When Keeping a Gratitude Journal

  • Don’t forget to be grateful for the small things. It’s easy to focus on the big things in life and overlook the many smaller gifts we receive each day.
  • Avoid writing down the same things over and over again. Mix it up and explore different aspects of your life that you’re thankful for.
  • Don’t focus solely on the positive. It’s important to acknowledge the challenges and difficulties we face as well. Gratitude can help us find the strength to overcome these challenges.
  • Avoid comparing your life to others. We all have different experiences and should be grateful for what we have, not what someone else has.
  • Don’t be afraid to express your feelings. A gratitude journal is a safe place to express both the good and the bad. Honesty is key to getting the most out of this practice.
  • Avoid letting your gratitude journal become a chore. Make time for it when it works for you and don’t force it. The more you enjoy the process, the more benefits you’ll reap.
  • Avoid being too hard on yourself. We all make mistakes and it’s okay to not be perfect. Just keep trying and remember that gratitude is a journey, not a destination.

Using Positive Journaling to Explore Negative Circumstances

One of the most valuable aspects of gratitude journaling is learning to look at negative circumstances in a positive light. It can be difficult to find something to be grateful for when things are tough, but if you take the time to explore your current situation, you may be surprised at what you discover.

For instance, let’s say you’re going through a tough breakup. It’s easy to dwell on the pain and hurt you’re feeling, but if you take some time to journal about the situation, you may find that there are some silver linings. Maybe you’re grateful for the lessons you learned from the relationship, or for the opportunity to start fresh.

It’s important to remember that gratitude is a choice. No matter what life throws your way, you always have the power to choose how you react. If you can train your mind to look for the good in every situation, you’ll be amazed at how much more positive and productive your life will become.

So next time you’re feeling down, try using positive journaling to explore the situation. You may just find that there’s a lot to be grateful for, even in the midst of negativity.

Silver lining

Gratitude Journal Apps and Resources

There are a number of gratitude journal apps and resources available today that can help you keep track of the things you are thankful for. Some of these apps even allow you to share your entries with friends and family, so they can see what you’re grateful for too!

One popular resource is the Gratitude Journal offered by This app offers a simple and easy way to track your daily gratitude entries, and also includes features such as mood tracking and reminder alerts.

Another great option is setting up a gratitude template in Day One. Day One makes it easy to add photos, tags, and even locations to your entries, and also lets you share your gratitude with others via social media.

If you’re looking for a more comprehensive gratitude journaling solution, try Gratitude 365. This app includes features such as gratitude tracking, goal setting, and affirmations, to help you stay focused on the positive things in your life.

No matter which gratitude journal app you choose, the important thing is to start using it regularly. Gratitude journaling has been shown to have numerous benefits for mental and emotional health, so why not give it a try? You may just find that it makes a world of difference in your life.

Fidelity is Key; Gratitude Journaling’s Benefits Take Time

It takes time to develop gratitude journaling into a habit, but the benefits are worth it. A key element of success is fidelity, or sticking with it. Even if you only write in your journal occasionally at first, the act of gratitude journaling will begin to change your outlook and improve your well-being. The more you do it, the greater the benefits will be.

Unsurprisingly, evidence shows that gratitude journaling doesn’t produce all of its benefits right away. A 2012 study published in the Journal of Positive Psychology found that people who wrote in a gratitude journal once a week for six weeks reported increases in well-being and life satisfaction compared to those who didn’t journal at all. However, those same participants didn’t show any improvement in positive emotions until after the six-week mark.

So don’t be discouraged if you don’t feel an immediate change after starting to gratitude journal. The important thing is to keep at it, and the benefits will eventually follow.

keep going

Tips for Sticking to Your Gratitude Journaling Practice

1. Set a Regular Time for Gratitude Journaling.

Make it part of your daily or weekly routine. By building a consistent habit, it will be easier to stick with gratitude journaling in the long run.

2. Keep Your Journal Handy.

Keep it with you or close to where you typically spend time so that you can write in it when the mood strikes or when something special happens that you want to remember and be thankful for.

3. Set a Goal for How Often You Want To Write In Your Journal.

Whether it’s once a day or once a week, make sure you have a plan for how often you want to sit down and reflect on the things you’re grateful for.

4. Make It Fun.

Add stickers, pictures, or quotes that inspire you. Choose a journal that you love the look and feel of.

5. Keep It Simple.

Don’t worry about writing long, flowery entries. Just a few sentences or even just a list of things you’re grateful for can be enough.

6. Be Creative.

If you get stuck, try writing a gratitude poem or creating a gratitude collage.

7. Get the Whole Family Involved.

Encourage your kids or spouse to write in their own gratitude journal or start a joint family journal.

8. Share Your Practice With Others.

Let your friends and family know that you’re keeping a gratitude journal and invite them to join you.

9. Seek Out Inspiration.

Read books or articles about gratitude, listen to podcasts, or watch TED Talks on the subject.

10. Don’t Be Hard on Yourself.

If you miss a day or two, that’s okay. Just pick up where you left off and keep going.

How Gratitude Elicits Positive Emotion

When we feel gratitude, it is often accompanied by positive emotions such as happiness, love, and joy. These emotions are not only pleasant in the moment, but research has shown that they also have lasting effects on our overall well-being.

One study found that participants who wrote about things they were grateful for experienced increased levels of happiness and decreased levels of depression, anxiety, and stress (Emmons & McCullough, 2003).

Other research has shown that gratitude is associated with greater life satisfaction, positive affect, vitality, and self-esteem (Wood, Joseph, & Linley, 2007).

So why does gratitude have such a powerful effect on our emotions?

One reason may be that gratitude helps us focus on the positive aspects of our lives. In the midst of difficult times, it can be easy to get caught up in all of the negative things that are happening.

However, when we take the time to reflect on what we are grateful for, we are reminded of the good things in our lives. This can help us to see our situation in a more positive light and feel better about ourselves.

Gratitude may also lead to positive emotions because it helps us to connect with others. When we express gratitude, we often do so in response to something someone else has done for us.

This act of thanksgiving creates a sense of connection and appreciation between us and the other person. These positive emotions can then spill over into other areas of our lives, making us feel happier and more fulfilled overall.

Positive Emotion

Other Methods of Cultivating Gratitude

There are many other methods of cultivating gratitude, beyond simply keeping a gratitude journal. Some other useful methods include:

  • Practice mindful meditation or prayer – take time each day to focus on the things in your life that you are grateful for, and really savor the feeling of gratitude.
  • Perform random acts of kindness – do something nice for someone else, with no expectation of anything in return. This can help shift your focus from your own problems and towards the good in the world.
  • Be grateful for challenging experiences – even though they may be difficult at the time, these challenges can help you grow and become a stronger person. Try to see them as learning opportunities.
  • Keep a gratitude jar – fill it up with slips of paper on which you write things you’re grateful for, and then look back on them when you need a pick-me-up.
  • Live in the present moment – appreciate the good things that are happening right now, instead of dwelling on the past or worrying about the future.

By using some of these methods, you can start to cultivate a more grateful attitude which can lead to a happier and more fulfilling life. These can be helpful supplements to your journaling practice.

Gratitude Journaling: Rewire Your Brain to Unlock a New Life

Gratitude journaling is a powerful way to cultivate gratitude in your life. By taking the time to write down the things you are grateful for each day, you can help shift your focus from negative to positive and improve your overall wellbeing.

Journaling can also be a helpful way to process difficult emotions and experiences. It can provide a space for you to reflect on your challenges and see the progress you have made.

If you are struggling with gratitude, journaling can be a great way to get started. Try setting aside some time each day, even just a few minutes, to write down the things you are grateful for.

You may also want to try other methods of cultivating gratitude, such as mindful meditation or prayer, performing random acts of kindness, or being grateful for challenging experiences. By using a combination of these techniques, you can start to rewire your brain for happiness and unlock a new life.