At the beginning of 2025, I set an intention for myself, daily gratitude journaling. I was wanting to become more present and grateful throughout my days as time seems to be flying by these days. It seems that as we get older, time goes by quicker, and I am finding this to be true. Gratitude journaling has allowed me to tap in to being more mindful, improving my self awareness. Daily gratitude journaling has been a wonderful tool to keep drawing me back to the present. It allows me to reflect upon my day and note what and whom I appreciated, including myself. I had not been thanking myself and appreciating my own body in ways that were supportive for me to grow. We tend to take many of the simple things in life for granted, I am a culprit of this, though journaling gratitude has given me the opportunity to be more mindful. A gratitude practice trains the brain to be more in tune with experiencing gratitude.
When I write in my journal each day, it ALWAYS brings a smile to my face and fills me up with happiness. Even on days where I feel down in the dumps, taking a few moments to acknowledge the small things in life that I am grateful for always changes my tune. I am grateful I woke up today. I am grateful for my breath. I am grateful to have a roof over my head. I am grateful for my family and friends. I am grateful for my animals. I am grateful for my body and the ability to move it daily. I am grateful for my health. These things that I listed we tend to take for granted and should be recognized as they really are essential for living a happy life. I have found that there is no specific time that is better than another to journal. After I have written in my journal, I feel lighter and happier, ready to take on my day with optimism and love, or it sets me up to have a deep, restful sleep at the end of my day. I highly recommend you trying out gratitude journaling – it’s free, takes only a few minutes, and the positive benefits are numerous!
Research has shown that there are many mental, emotional, and physical benefits to gratitude journaling. Boosting mood and happiness, reducing stress and anxiety, and improving self awareness are some of the benefits you can expect along with improved sleep, lowering blood pressure, and reducing inflammation when you journal daily. Daily gratitude journaling is a self care ritual that will help you positively grow mentally, emotionally, and physically.
HOW TO START JOURNALING GRATITUDE?
Purchase a journal that you will use for your daily entries, possibly a new pen that you enjoy writing with. If working on your phone or a computer sits better with you by all means do what feels best for you!
Find a quiet spot where you can take a few moments to write in your journal.
Ask yourself, “what am I grateful for today?” It can be as simple as a sunny day, a smile from a stranger, a great meal you enjoyed, a conversation with a friend, going for a walk – the simple joys we encounter daily that often go unnoticed. Focus on the positives.
Consistency is key, aim to write in your journal daily for a few minutes, morning or night or anytime in between. If daily sounds overwhelming, start with writing in your journal weekly and progress from there.
SAMPLE JOURNALING PROMPTS
- What personal qualities and strengths are you grateful for?
- Who is someone you love and why?
- What made you smile or feel happy today?
- What do you enjoy most about nature?
- What was a recent challenge that you were able to overcome?
- What brought you a sense of calm today?
- What act of kindness did you do for yourself or for someone else?
