Gratitude Journal Guide: Benefits, Prompts, & Examples

Gratitude has a quiet power. It shifts your focus, softens hard days, and helps you notice the good that's already here. A gratitude journal is one of the simplest ways to bring that power into your everyday life—one honest entry at a time.

Whether you're new to journaling or looking to deepen your practice, this guide will walk you through everything you need to know about gratitude journals and gratitude journaling, step by step.

• What is a gratitude journal?
• 10 benefits of keeping a gratitude journal
• How to keep a gratitude journal
• 7 best gratitude journal apps and software to use
• 25 gratitude journal prompts to get you started
• Gratitude journal examples to use for inspiration
• Gratitude journal templates to help get you started
• Start your gratitude journal today

Gratitude journaling doesn't require fancy words, lots of time, or a perfect mindset. All it asks is that you pause for a moment and notice what's good—big or small. Let's start by understanding exactly what a gratitude journal is and why it's so different from a regular diary.

What is a gratitude journal?

A gratitude journal is a place where you regularly write down things you appreciate, from meaningful moments to small, ordinary comforts. The practice helps you pause, reflect, and notice the good that already exists in your life, even on days that feel busy, stressful, or hard at times in life.

At its simplest, a gratitude journal is about awareness. Instead of rushing through your days on autopilot, you intentionally slow down and ask yourself, "What went well?" / "What supported me?" / "What can I appreciate right now?", and your answers don't need to be dramatic or profound. In fact, the most powerful gratitude entries are often about the smallest moments.

A gratitude journal can be kept in many forms. It might be a physical notebook, a notes app, or a private digital journal. Some people write full sentences, while others prefer short lists or single lines. What matters isn't how it looks, but that it gives gratitude a regular place to land.

As a practice, gratitude journaling isn't about pretending everything is positive, and instead is about creating balance. You can acknowledge stress, disappointment, or frustration while still making room for appreciation. Over time, this gentle shift in focus can change how you experience your days.

To better understand how this type of journaling fits into your life, it helps to compare it to a more traditional journal or diary—because while they can overlap, they serve slightly different purposes.

How is a gratitude journal different from a regular journal?

A regular journal is often open-ended. You might write about your day, your thoughts, your worries, your goals, or whatever feels important in the moment. Some days it's reflective, other days it's emotional or messy, and that's perfectly fine.

A gratitude journal, on the other hand, has a clear purpose: to focus on gratitude.

Here are a few key differences:

• Intentional focus: Instead of writing about everything, you write specifically about what you appreciate
• Positive framing: Even on hard days, gratitude journaling encourages you to look for something good
• Shorter entries: Gratitude entries are often brief—sometimes just a sentence or a list
• Habit-friendly: Because it's simple and structured, it's easier to keep up with consistently

That doesn't mean you can't combine the two. Many people use their regular journal to process emotions and their gratitude journal to ground themselves. Others blend gratitude entries into their daily diary. What matters most is that gratitude has its own space to be acknowledged.

Once you start writing these grateful moments down, you may wonder what to actually do with them over time. That's where the next part comes in.

What can you do with the entries in your gratitude journal?

Your gratitude diary entries won't just be written down and forgotten, but instead can become a powerful personal resource in your life. Here are a few meaningful ways to use your gratitude writings:

• Revisit them on hard days to remind yourself that good moments still exist
• Reflect on patterns by noticing what you're most grateful for again and again
• Build self-awareness by seeing what truly brings you joy or peace
• Create a positivity ritual by rereading past entries weekly or monthly
• Use them as motivation when you feel stuck, discouraged, or overwhelmed

Some people use gratitude entries as inspiration for letters, affirmations, or future journal prompts. Over time, your gratitude diary becomes a record of what has supported you through different seasons of life.

Now that you understand what a gratitude journal is and how it fits into your life, we can explore why this practice is so powerful—and the real benefits that come from sticking with it.

10 benefits of keeping a gratitude journal

Keeping a gratitude journal may feel simple, but its impact can be surprisingly deep. When you regularly write about what you're thankful for, you begin to change how you see your life—not by ignoring challenges, but by balancing them with appreciation. Here are ten meaningful benefits of gratitude journaling, along with how each one shows up in everyday life.

1. Helps you notice the good more often

When you keep a gratitude journal, your brain starts looking for things worth writing down. Over time, this shifts your attention from what's missing to what's already present. You may find yourself noticing small joys throughout the day simply because you know you'll write about them later. This awareness often spills into everyday moments, even when you're not journaling.

The Proof: This study showed a clear connection between those doing gratitude journaling and an increase in positive affect, subjective happiness, and life satisfaction.

2. Improves your mood over time

Writing about gratitude doesn't magically erase bad days, but it can soften their edges. Regular gratitude journaling has been linked to improved emotional well-being because it helps interrupt cycles of negative thinking. By ending your day with appreciation, you give your mind a gentler place to rest.

The Proof: This roundup of research on regular gratitude journaling shows how it can improve your mood and emotional well-being over time.

3. Reduces stress and mental overload

When your thoughts feel scattered or overwhelming, regular gratitude journaling brings you back to the present moment. It slows your thinking and helps you focus on what feels supportive instead of stressful. Even a short entry can create a sense of calm and grounding, especially during busy or uncertain times.

The Proof: This study showed that even a brief instance of regular gratitude writing decreased stress during the COVID-19 pandemic.

4. Builds emotional resilience

Life isn't always easy. Gratitude journaling doesn't deny that—but it helps you cope better when things get tough. By regularly acknowledging what's still going well, you build emotional resilience. You remind yourself that difficulty and gratitude can exist at the same time.

The Proof: This study showed a 20% increase in resilience for those who kept a gratitude journal regularly.

5. Strengthens relationships

Many gratitude entries naturally involve other people. Writing about kind gestures, supportive conversations, or shared memories helps you feel more connected. Some people even take it a step further by expressing that gratitude directly—through a message, note, or conversation inspired by their journal.

The Proof: This kind of expressing gratitude towards other people in your life can actually strengthen your personal relationships.

6. Encourages a healthier mindset

A gratitude journal gently trains your mind toward optimism—not blind positivity, but balanced thinking. Instead of getting stuck in complaints or self-criticism, gratitude journaling encourages perspective. You begin to see your life as layered and complex, rather than defined by one bad moment.

The Proof: The results of this study also showed a decrease in symptoms of anxiety and depression in those who underwent gratitude interventions.

7. Boosts self-awareness

Over time, your gratitude entries reveal patterns. You may notice that you're most grateful for quiet time, creativity, movement, or connection. This awareness helps you make better choices about how you spend your time and energy, aligning your life more closely with what matters to you.

The Proof: The work of Pennebaker & Evans showed how regular journaling is linked to enhanced self-awareness and greater resilience.

8. Makes journaling easier and more consistent

Because gratitude journaling is simple and focused, it's easier to maintain than many other journaling habits. You don't need to wait for inspiration or strong emotions. This makes it an ideal entry point for beginners—and a sustainable practice for long-term writers.

The Proof: This roundup of journaling research shows that researchers see gratitude journaling as more approachable than expressive journaling, mainly because it's focused on positive entries rather than emotional trauma or stress.

9. Creates a personal archive of positive moments

Your gratitude journal becomes a record of good moments you might otherwise forget. Weeks, months, or even years later, you can look back and relive meaningful experiences. On hard days, this archive can be incredibly comforting.

The Proof: This study shows a connection between gratitude and autobiographical memory.

10. Supports better sleep and daily closure

Many people choose to write in their gratitude journal at night. Ending the day with appreciation helps signal closure, making it easier to relax and fall asleep. It's a gentle way to transition from a busy day into rest.

The Proof: This study showed increases in sleep quality along with improvements in well-being and optimism connected to gratitude journaling.

The benefits of keeping a gratitude journal grow with consistency. You don't need perfect entries or long writing sessions—just a willingness to show up and notice what's good.

Now that you understand why gratitude journaling is worth your time, the next step is learning how to actually keep one in a way that feels natural and sustainable.

How to keep a gratitude journal

Starting a gratitude journal is easy. Sticking with it is where intention matters most. The good news is that there's no "perfect" way to do it. A gratitude journal works best when it fits naturally into your life, your schedule, and your personality. Keeping a gratitude journal comes down to three simple steps: choose your format, set a gentle routine, and write honestly.

Let's walk through how to do that in a way that feels sustainable rather than forced.

1. Choose your gratitude journal format

First, decide where you want to write.

Some people love a physical notebook. Others prefer a digital gratitude journal they can access from anywhere. What matters most is choosing a format you'll actually use.

Ask yourself:

• Do I like handwriting or typing more?
• Do I want privacy with a password?
• Will I be journaling at home or on the go?

There's no wrong answer—only what works best for you.

2. Decide when and how often you'll write

Consistency matters more than frequency. Writing once a day is great, but writing a few times a week is just as valuable if that's what you can realistically maintain.

Many people choose to write:

• In the morning to set a positive tone
• At night to reflect on the day
• During breaks as a mental reset

Pick a time that feels calm and doable, not rushed.

3. Keep your entries simple and honest

A gratitude journal doesn't need long paragraphs or deep reflection every time. Some days, a short list is enough. Other days, you might want to explain why you're grateful for something. Both are valid.

The key is honesty. Don't write what you think you should be grateful for, and instead, write what genuinely feels meaningful to you in that moment.

4. Let go of perfection

Some days your gratitude will feel big and obvious, while other days it may feel small or repetitive. This is normal. Gratitude journaling is a practice, not a performance. Showing up imperfectly is far more powerful than waiting for the "right" words.

To help make this habit easier and more enjoyable, here are a few practical tips you can start using right away.

7 tips for how to keep a gratitude journal

These tips are designed to remove friction and help gratitude journaling feel natural, not like another task on your to-do list.

1. Start Small: Begin with one to three things per entry. You can always write more later.
2. Be Specific: Instead of "I'm grateful for my friends," try "I'm grateful for the message Sarah sent me this morning."
3. Include Small Moments: Big wins are great, but small joys often matter more in daily life.
4. Don't Skip Hard Days: Hard days are often when gratitude journaling helps the most. Even one small thing is enough.
5. Use Prompts When You Feel Stuck: Prompts remove the pressure of figuring out what to write. We'll share plenty of these soon.
6. Revisit Old Entries: Looking back reinforces the habit and reminds you how much good you've experienced.
7. Pair It With An Existing Habit: Attach gratitude journaling to something you already do, like brushing your teeth or making tea.

Keeping a gratitude journal doesn't require motivation every day—just a simple structure that supports you. Once the habit is in place, it often becomes something you look forward to, not something you force.

Now that you know how to keep a gratitude journal, the next step is choosing the right tools to support your practice—especially if you prefer journaling digitally.

7 best gratitude journal apps and software to use

Choosing the right gratitude journal app for you can make a huge difference in how consistent and enjoyable your journaling practice feels. The best tools remove friction, protect your privacy, and make it easy to write anytime inspiration strikes.

Below are seven of the best gratitude journal apps and software options, starting with one that's especially powerful for long-term journaling.

1. Penzu

Penzu is especially appealing to gratitude journalers because it's designed around one core idea: giving you a private, calm, and distraction-free space to write.

Unlike many apps that feel busy or overly structured, Penzu feels like a true personal journal—just in digital form. When you open it, you're invited to write, not scroll, track, or manage features you don't need. This simplicity makes it ideal for gratitude journaling, where ease and consistency matter more than bells and whistles.

What truly sets Penzu apart for gratitude journaling:

• Strong privacy and password protection, so you can write honestly without self-censorship
• A clean, focused writing environment that helps you slow down and reflect
• Easy daily entries, whether you're writing one sentence or a full reflection
• Reusable templates, perfect for daily gratitude lists or prompt-based entries
• Access from anywhere, so you can journal when the moment feels right

Penzu works with your habits instead of trying to control them. You can keep your gratitude journal simple, flexible, and deeply personal—exactly how a gratitude practice should feel.

If you're looking for a place where gratitude journaling feels safe, natural, and sustainable over time, Penzu is a strong choice.

2. Day One

Day One is a beautifully designed journaling app that many people use for gratitude entries. It supports photos, reminders, and multiple journals, making it appealing if you like adding visuals to your gratitude practice. It's especially popular with iOS users. Day One may not be ideal if you prefer a very simple writing experience, as its many features and visual elements can feel distracting for focused gratitude journaling.

Best for: Visual thinkers who enjoy design-focused journaling.

3. Grateful: A Gratitude Journal

Grateful is a dedicated gratitude journal app built specifically around daily prompts and reminders. It's simple and structured, which makes it great for beginners who want guidance and consistency without overthinking what to write. Grateful may feel limiting over time if you want full freedom in how and what you write, since it relies heavily on structured prompts.

Best for: People who want prompts and daily reminders built in.

4. Presently

Presently focuses on minimalism. There are no distractions—just a clean space to write what you're grateful for each day. It encourages short, daily entries and is ideal if you want gratitude journaling to stay quick and focused. Presently might not be the best fit if you enjoy longer reflections, because it's designed mainly for very short, list-style entries.

Best for: Minimalists who want a no-frills gratitude journal.

5. Five Minute Journal App

Five Minute Journal is based on the popular physical journal of the same name. It uses a structured morning-and-evening format with prompts, making it easy to build gratitude into your daily routine without spending much time writing. Five Minute Journal may not appeal to journalers who dislike rigid routines, as its fixed morning-and-evening format leaves little room for flexibility.

Best for: Busy people who like structure and time limits.

6. Journey

Journey is a versatile journaling app that works well for gratitude journaling alongside other types of reflection. It supports mood tracking, reminders, and cross-device syncing, making it a flexible option if gratitude is just one part of your journaling practice. Journey can feel overwhelming if your primary goal is simple gratitude journaling, since it includes many tracking and productivity features beyond writing.

Best for: People who want gratitude plus mood tracking.

7. A Simple Notes or Writing App

Sometimes, the best gratitude journal app is the one you already use. A basic notes app or writing tool can work perfectly if you keep it intentional and consistent. The key is not the features—it's whether the app makes writing feel easy and safe.

The struggle here is that your journal entries become extremely difficult to keep organized and manage, making it hard to refer back to previous entries. Basic notes apps may not be ideal if privacy and journaling intention matter to you, as they often lack security, structure, and a dedicated journaling environment.

Best for: Anyone who wants zero setup and total simplicity.

The best gratitude journal app is the one you'll actually use regularly. Whether you choose a guided app or a private digital diary like Penzu, the goal is the same: make gratitude journaling feel accessible and natural.

Now that you know where to write, let's talk about what to write—especially on days when your mind goes blank.

25 gratitude journal prompts to get you started

Even the most committed gratitude journalers have days when they don't know what to write. That's where gratitude journal prompts come in. Prompts give your mind a starting point, helping you move past the blank page and into reflection.

You don't need to answer every prompt in detail. One sentence is enough. Choose the ones that resonate with you and let the rest go.

Below are 25 gratitude journal prompts you can return to again and again.

Daily life gratitude prompts

1. What is one small moment from today that made me smile?
2. What did I enjoy about my morning today?
3. What comfort did I experience today that I often overlook?
4. What is something in my daily routine I'm grateful for?
5. What part of today felt calm or peaceful?

People and relationships prompts

6. Who supported me recently, even in a small way?
7. What is something I appreciate about a close friend or family member?
8. Who made my day easier today?
9. What is a past relationship that helped shape who I am now?
10. How did someone show me kindness recently?

Personal growth gratitude prompts

11. What challenge helped me grow recently?
12. What personal strength am I grateful for today?
13. What lesson have I learned that I'm thankful for?
14. What progress have I made that deserves recognition?
15. What habit or choice am I grateful I made today?

Body and mind prompts

16. What does my body allow me to do that I'm grateful for?
17. What emotion am I thankful for feeling today, even if it was unexpected?
18. What helped me feel grounded or present today?
19. What moment helped me slow down?
20. What is something about my mental strength I appreciate?

Reflection and perspective prompts

21. What is something I used to take for granted that I now appreciate?
22. What am I grateful for about my current season of life?
23. What has improved in my life over the past year?
24. What simple pleasure brings me comfort again and again?
25. What is something good that happened recently that I don't want to forget?

Gratitude journal prompts aren't meant to limit your writing—they're meant to open the door. Use them when you feel stuck, tired, or uninspired, and skip them when your gratitude flows naturally.

Now that you have plenty of ideas for what to write, it can help to see what gratitude journaling actually looks like in practice.

Gratitude journal examples to use for inspiration

Sometimes the easiest way to start gratitude journaling is to see what it actually looks like. Real-life journal examples remove the pressure of "doing it right" and show you just how simple and flexible gratitude entries can be.

These examples aren't meant to be copied word for word. Use them as inspiration and adapt them to your own voice, your own life, and your own moments.

1: A short reflection entry

I'm grateful for how patient I was with myself today. I didn't get everything done, but I didn't beat myself up about it either. That feels like progress.

This kind of entry combines gratitude with self-awareness, making it especially helpful during stressful seasons.

2: A simple daily list

Today I'm grateful for:

• The sunshine during my walk
• A quiet moment with my coffee this morning
• A text from a friend checking in on me

This style works well if you're short on time or just want to build consistency. A short list is still incredibly powerful.

3: Gratitude on a hard day

Today was difficult, but I'm grateful that I made it through. I'm thankful for the moment of quiet I had before bed and the reminder that tomorrow is a new start.

Gratitude journaling isn't about pretending everything is perfect. This example shows how gratitude can coexist with honesty.

4: Gratitude with a "why"

*I'm grateful for: a short walk outside* *Because: it helped clear my head and reset my mood*

This structure deepens your awareness without requiring a long entry.

5: Time-stamped gratitude

*Morning: Grateful for quiet before the day started* *Afternoon: Grateful for a productive burst of focus* *Evening: Grateful for winding down without guilt*

Breaking gratitude into parts of the day helps you notice positives as they happen.

6: Gratitude as a "top three" countdown

Top 3 Things I'm Grateful For Today:

1. Feeling proud of myself for finishing what I started
2. Laughing at something unexpectedly
3. The moment I finally sat down

This format adds a light, playful energy and works well as an end-of-day ritual.

7: Finding gratitude in both good and bad

Something that drained me: A long, tiring day

Something that restored me: A quiet moment alone

*Grateful for: Having both—and learning what I need more of*

This structure helps you acknowledge reality while still focusing on gratitude.

8: Gratitude as a question and answer

What am I grateful for right now? A quiet evening with nowhere to be.

Why does this matter to me? Because it reminds me that rest is allowed.

This format encourages gentle self-reflection without becoming heavy.

9: Gratitude using a rating scale

*Today's gratitude level: ★★★★☆*

*Why: I noticed small comforts throughout the day, even when things felt busy.*

Adding a simple scale gives you a quick emotional snapshot.

10: Gratitude in a "keep / release" format

*Keep: Calm moments, steady pace* *Release: Tension, rushing, overthinking*

*Grateful for: Awareness of what I need more—and less—of.*

This format gently combines gratitude with intention.

These examples show that gratitude journaling can shift shapes as often as your days do. Some formats are reflective, others visual or structured, and all of them "count."

Gratitude journal templates to guide your process

Gratitude journal templates remove one of the biggest barriers to consistency: deciding what to write and how to structure it. With a template, you can simply open the page and begin. No overthinking. No blank-page stress.

Whether you prefer printable worksheets or digital templates you can reuse every day, there are plenty of high-quality resources available online. Below are some of the best places to find gratitude journal templates you can start using right away.

Penzu

Penzu is an excellent option if you want reusable digital gratitude journal templates inside a private, secure journaling space. With Penzu, you can create your own gratitude templates—such as daily lists, prompt-based entries, or reflection formats—and reuse them whenever you write. This is especially helpful if you want consistency without rewriting the same structure each day.

Best for:

• Digital gratitude journaling
• Reusable daily or weekly templates
• Private, password-protected entries

Canva

Canva offers a wide variety of beautifully designed gratitude journal templates that you can edit, download, or print. These templates are visually appealing and easy to customize, making them a great choice if design motivates you to journal.

Best for:

• Printable gratitude journals
• Aesthetic layouts
• Creative customization

Etsy

Etsy is a great place to find printable gratitude journal templates created by independent designers. You'll find daily, weekly, and themed gratitude templates that you can download instantly and print at home.

Best for:

• Printable PDFs
• Supporting small creators
• Structured gratitude worksheets

Notion

Notion has a large community of users who share free gratitude journal templates you can duplicate and customize. These templates often include daily check-ins, gratitude logs, and reflection sections.

Best for:

• Structured digital systems
• Daily tracking
• Customizable layouts

Gratitude journal templates are meant to support you, not limit you. Use them as long as they help, change them when your needs shift, and keep what feels natural.

The most important thing isn't finding the perfect template—it's choosing one that makes it easier to show up and write. And when gratitude journaling feels easy, it's far more likely to become a lasting habit.

Start your gratitude journal today

Gratitude journaling doesn't require a fresh start date, a perfect mindset, or lots of free time. It starts the moment you decide to notice what's already supporting you—and write it down.

If there's one thing to take away from this guide, it's this: gratitude journaling works because it's simple. A few honest lines. A quiet pause. A moment of appreciation that might otherwise pass unnoticed. Done consistently, those moments gently reshape how you experience your days.

Here's how to begin—right now:

1. Choose one format you liked from the examples or templates
2. Decide when you'll write, even if it's just once a day or a few times a week
3. Keep it short and real—no pressure to be deep or poetic
4. Stick with what feels easy, not what looks impressive

Gratitude journaling isn't about changing your life overnight. It's about changing how you see your life—one small entry at a time. Start where you are, write what's true, and let the practice grow with you.

If you want a private, distraction-free place to build this habit digitally, Penzu makes it easy to journal consistently from anywhere. You can create reusable gratitude templates, protect your entries with a password, and write whenever inspiration strikes.