I used to think gratitude journaling was just another self-help fad. But after trying it for myself, I found that taking a few minutes to write down what I’m thankful for helped me see things differently and bring more zen to my life. It has also helped me manage stress and support my mental health.

Gratitude journaling looks different for everyone. Some people find that taking a moment to notice what they appreciate helps them reflect and feel more connected to everyday life.

If you’re curious about starting a gratitude journal, this guide will help you find a simple routine and a few prompts to begin with.

Try it in five minutes: Write down one to three things you appreciate and add a sentence about why each matters to you. If you need inspiration, browse our 52 things to be grateful for.

What Is a Gratitude Journal and How Can It Benefit You?

A gratitude journal is a place to write about the people, experiences and small things you appreciate. After reading The Resilience Project a few years ago, I began keeping a regular gratitude journal. It has helped me through some tough times and given me a way to appreciate the good ones.

A gratitude journal can be a place to notice supportive people, meaningful moments, or small comforts. It is a personal practice, not a guaranteed way to improve physical or mental health, and it does not replace professional support.

Gratitude and Well-Being: What the Research Says

A 2025 systematic review of positive writing studies found more consistent benefits for well-being and positive feelings than for stress, anxiety, or physical health; the studies were rated poor or fair quality. Gratitude can be a meaningful practice, but results vary and it is not a replacement for professional care.

Tips for Starting and Maintaining a Consistent Daily Gratitude Practice

Start with a notebook or app you enjoy using. You can write in paragraphs, make a list or use a few bullet points. There’s no need for a special format—choose one that feels easy to return to.

Setting a Schedule

Choose a time that fits your day, whether that’s in the morning, over lunch or before bed. You might start with one to three things you appreciate and spend a few minutes writing about them. A regular time can be helpful, but it’s fine to write less often or miss a day.

Overcoming Common Obstacles

Some days it can be hard to feel grateful, especially when life is difficult. You don’t need to ignore those feelings or force a positive perspective. If time is the challenge, try writing a few words alongside something you already do, such as having a cup of tea.

Gratitude Journal Prompts and Ideas to Keep You Inspired

You can write about anything that feels meaningful to you. If you’re not sure where to begin, a prompt can give you a starting point.

Reflecting on Daily Experiences

Think about a conversation, a meal or a small moment you noticed during the day. Try one of these prompts:

• What made you smile today?

• Describe a conversation you had that you’re grateful for.

• What’s one thing you accomplished today, no matter how small?

Appreciating People and Relationships

Think about friends, family, colleagues or someone whose kindness made a difference. You might try:

• Write about someone who has been a mentor or role model to you.

• Describe a recent act of kindness you received from someone.

• Who are you grateful to have in your life, and why?

Recognizing Personal Growth and Accomplishments

You can also reflect on your own strengths, experiences and progress. Try one of these prompts:

• What’s something you’re proud of accomplishing recently?

• Describe a personal strength or quality you’re grateful for.

• How have you grown or changed in a positive way over the past year?

There’s no right way to answer these prompts. Choose one that feels useful, and leave the others for another day.

Key Thought: 

A gratitude journal is a simple place to notice people and moments that matter to you. Start with a notebook or app that feels right, and write as often as suits you—without pressuring yourself to feel positive all the time.

Incorporating Gratitude into Your Daily Life Beyond Journaling

Gratitude journaling is just one way to reflect on appreciation. You might also tell someone what they mean to you through a message, conversation, or kind gesture. It is okay to make space for difficult feelings as well as gratitude.

Mindfulness and Meditation

You might pair gratitude with a quiet moment of mindfulness or meditation. If it feels right for you, pause and bring to mind a person, experience or small comfort you appreciate.

Creating a Gratitude Ritual

A gratitude ritual can be as simple as pausing to notice a few things you appreciate. Before bed, I like to take a moment to think of three things I’m grateful for. It’s a small practice that fits easily into my evening.

Ways to Use Gratitude Journaling

Gratitude journaling can look different depending on what is happening in your life. These are hypothetical examples to help you explore the practice, not real-life success stories.

Appreciating Relationships

You might write about someone who has supported you recently, a kind conversation, or a small gesture you appreciated. If you feel comfortable, you could also let that person know what their support meant to you.

Recognizing Your Strengths

When you are working toward a goal, you could note a skill you have developed, someone who has encouraged you, or a small step you have taken. The aim is to notice what is already there, without putting pressure on yourself to feel positive all the time.

Choosing the Right Gratitude Journal App or Template for Your Needs

Ready to start your own gratitude journaling practice? The first step is finding the right tools for you.

Features to Look for

If you prefer an app or template, consider which features would be useful to you. Options include:

• Daily reminders and prompts

• Space to add photos or videos

• Insights and stats to track your progress

• A social component to share your gratitude with others

Popular Gratitude Journal Apps

There are tons of great gratitude journal apps out there, but some of the most popular include:

1. ThinkUp: Offers daily prompts and affirmations

2. Gratitude: Includes a social gratitude feed

3. Five Minute Journal: Based on the popular physical journal

Printable and Digital Templates

If you prefer a more low-tech approach, there are also plenty of great printable and digital gratitude journal templates out there. Some of my go-tos are:

• Gratitude Journal Printable by ShopBlessed

• Daily Gratitude Journal Template on Etsy

• Canva Gratitude Journal Template

A notebook, app or template can all work. Choose the format that feels comfortable and easy to use.

Key Thought: 

Gratitude can take many forms: a note to someone you appreciate, a quiet moment, or a few lines in a journal. Choose a practice that feels meaningful to you without expecting a guaranteed outcome.

Conclusion

A gratitude journal doesn’t need to be complicated. A few quiet minutes to notice what matters to you can be a simple way to pause and reflect.

There’s no right or wrong way to begin. If you miss a day—or several—you can simply come back to it when you’re ready.

You might start with one small thing you appreciate and a sentence about why it matters to you.

After years of running an ecommerce business and juggling full-time work, Jen now writes about burnout, meditation, yoga and her new found mission of finding more zen every day! When not behind a screen, you’ll find her doing yoga, scribbling in her notebook, going for bushwalks and nerding out on sleep and meditation hacks.

A gratitude list is a simple way to notice the people, places and small moments you appreciate. It doesn’t have to be long or especially profound: a few words are enough.

I’ve gathered 52 ideas to help you get started, from a warm cup of coffee to time with someone you love. Choose the ones that feel meaningful to you and leave the rest.

How to use this list: Pick one idea that feels meaningful today and write a sentence about why you appreciate it. For more guidance, see our gratitude journaling guide.

What Is a Gratitude List?

A gratitude list is a simple record of the things you appreciate. Mine might include the people I love, a good cup of coffee or a moment outside. Writing them down gives me a chance to pause and notice them.

Benefits of Keeping a Gratitude List

When I first started keeping a gratitude journal, I was skeptical. As I kept going, I noticed a shift in my perspective. A 2025 review of positive writing studies found some benefits for well-being and positive feelings, while results for mental and physical health were less consistent. Everyone’s experience is different.

You can start with a notebook, a piece of paper or a notes app. Take a few minutes to write down one or two things you appreciate. If you like, add a detail about why each one matters to you.

Examples of Gratitude Lists

Here are a few things I’ve written on my own gratitude lists over the years:

• The sun on my face during a morning walk
• The sound of my nephew’s laughter
• My favorite fuzzy socks on a cold day
• The sense of accomplishment after finishing a challenging project at work
• A stranger holding the door open for me

Your list will look different from mine, and that’s the beauty of it. Start with whatever feels meaningful to you.

52 Things to Be Grateful For

You don’t need to relate to every idea on this list. Browse through and use the ones that feel relevant to your own life.

Some of these are everyday comforts; others are people, opportunities or experiences that matter to us.

The Little Things

A few small pleasures that can be easy to overlook:

1. The smell of fresh coffee in the morning

2. A hot shower after a long day

3. The feeling of clean sheets on your bed

4. A good book that transports you to another world

5. The warmth of the sun on your skin

6. The first bite of a perfectly ripe piece of fruit

7. The sound of rain pattering against the window

8. A cozy sweater on a chilly day

You might also reflect on things you’ve learned, worked towards or made it through:

9. Learning a new skill or hobby

10. Overcoming a fear or challenge

11. Reaching a long-held goal

12. Receiving recognition for your hard work

13. Making a difficult decision that aligns with your values

14. Standing up for what you believe in

15. Letting go of negative self-talk and embracing self-love

16. Forgiving yourself for past mistakes

Relationships and Social Interactions

Connection can take many forms. You might appreciate:

17. The unconditional love of a pet

18. A friend who always has your back

19. A family member who supports your dreams

20. A mentor who guides and encourages you

21. A stranger who shows you kindness

22. A community that welcomes and accepts you

23. A partner who loves and respects you

24. A child who looks up to you

Nature is Good for the Soul

A few moments in nature to notice and enjoy:

25. The beauty of a sunset or sunrise

26. The sound of birds singing in the morning

27. The feeling of grass beneath your feet

28. The majesty of a mountain range

29. The peacefulness of a quiet forest

30. The rush of a waterfall or river

31. The vastness of the ocean

32. The changing colors of the leaves in fall

Home and Comforts

The everyday comforts of home can be easy to take for granted. Here are a few to consider:

33. A warm bed to sleep in at night

34. A roof over your head

35. Access to clean water and healthy food

36. A space to call your own

37. The smell of your favorite candle or essential oil

38. A hot cup of tea on a rainy day

39. A home-cooked meal shared with loved ones

40. A place to relax and unwind after a long day

There are more ideas below—take what resonates with you.

Leisure and Entertainment

Leisure, rest and wellbeing can look different for everyone. Here are a few more ideas:

41. Time to watch your favourite show

42. Time to read a good book

43. Having a good night’s rest

44. Listening to a song you love

45. Good health, or improvement in health

Health, rest and support can look different for each of us. There’s no need to feel grateful for a difficult experience or to compare your circumstances with someone else’s.

46. A way of moving that feels good to you

You might also appreciate the people or services that support you when you need them.

47. Support from someone you trust during a difficult time

For some people, noticing small moments of gratitude can be a meaningful way to pause and reflect. It is not a substitute for medical care.

Freedom and Rights

Access to freedoms and opportunities varies. If these are part of your life, you might reflect on:

48. Access to education and opportunities to learn

49. The freedom to express your thoughts and ideas

50. Having choices about what to wear or eat

51. Being able to make decisions about your own life

And one more simple moment to round out the list:

52. Uncontrollable laughter with friends

You might have your own memories of moments like this to add to your list.

Taking a moment to notice what you appreciate may feel encouraging, but gratitude does not guarantee an immediate mood change or replace mental-health care. Give yourself permission to acknowledge difficult feelings too.

Tips For Practicing Gratitude

Keep a Gratitude Journal

A gratitude journal can be a place to keep your list. Try noting one or two things you appreciate and a sentence about why, whenever you have a few minutes.

If it feels right, you could also share your appreciation with someone—a simple thank you or a thoughtful message can be a lovely place to start.

Reflect on Gratitude Daily

Take a quiet moment to notice something you appreciate. You could reflect while walking, having a cup of tea or getting ready for bed; it doesn’t have to be a daily ritual.

Incorporate Gratitude into Meditation

If you already meditate, you might bring someone or something you appreciate to mind. There’s no need to force a particular feeling.

Gratitude List Ideas

Your list can include a person, a place, an ordinary moment or something that made a difficult day a little easier. Be as specific as you like.

Some days it may be easy to think of something; other days it may not. Both are okay.

Keep adding ideas that are meaningful to you, rather than worrying about what you think you should appreciate.

Conclusion

A gratitude list doesn’t need to make everything feel better. It can simply be a place to notice moments and people that matter to you.

If you’d like to begin, choose one idea from this list or start your own gratitude journal. Write a sentence about why it matters to you.

And if gratitude feels difficult today, there’s no pressure. You can make space for difficult feelings as well as the good moments.