31 Gratitude Journal Prompts | Daily Journaling Challenge
Gratitude journaling is a powerful way to let go of anxiety, focus on contentment, and shift your perspective to see the good. It can also have impactful benefits on your mental, physical, and emotional wellness.
If you’re looking for a mindful writing reset, we’ve created 31 gratitude journal prompts that you can answer throughout the next month to inspire a positive mindset. Pick and choose your favorite prompts, or answer one each day for 31 days as a gratitude challenge. But first, let’s get a quick refresh on the basics of gratitude journaling.
What is a gratitude journal?
A gratitude journal encourages you to write down what you’re grateful for every day to inspire feelings of appreciation and contentment. It can be a blank journal where you free write, or it can contain guided journal prompts for gratitude where you answer a specific question.
Do gratitude journals really work?
Yes. The science of gratitude is pretty powerful, affecting both your physical and mental health.
Benefits of Gratitude Journaling
While research into gratitude is always evolving, there have been many studies over time that have established a link between practicing gratitude and positive outcomes such as:
Improved physical, psychological, and social well-being
Better sleep quality
Increased motivation to help others
Improved mood and happiness
Lower levels of stress and depression
How to Practice Gratitude
According to a 2003 study on gratitude and happiness by Watkins et al., grateful people have three main characteristics:
A sense of abundance without feeling deprived of anything.
An appreciation of simple pleasures found in everyday life.
Appreciation of the contributions of others to their well-being.
To feel and practice gratitude, start by acknowledging the people, objects, and circumstances in your life that have helped contribute to your well-being and success. You can start by recording this in a gratitude journal.
What should be included in a gratitude journal?
You can structure your gratitude journal any way you like. If you’re writing in a blank journal, an easy way to start is by writing down a list of three specific things you’re grateful for that day. It can be as small as a delicious sip of coffee or as large as getting a promotion. Try to be specific as you name what you’re grateful for. For example, instead of “I’m grateful for my friends,” you can say “I’m grateful for my best friend Jane and how she always knows just what to say when I need advice.”
You can also try answering guided journal prompts for gratitude. Below, we’ve outlined 31 creative prompts that you can use anytime you’re at a loss for words.
Looking for a daily guided mindfulness journal that will inspire you to write?
Gratitude Journal Prompts
What’s your favorite ritual you look forward to every day or week?
Who has inspired your life the most? Describe this person’s impact on your life.
Reflect on a challenge you’ve overcome this past year. How has it made you stronger?
Describe the most magical place you’ve ever been.
What’s one thing you’ve taken for granted?
What’s your favorite yearly tradition?
What’s one “mistake” you’ve made that turned out to be for the better?
Think about one of your best friends. What’s one thing that friendship has taught you?
When do you feel the most “at home?”
What’s the best compliment you’ve ever received?
When do you feel the most fulfilled?
What’s your favorite day of the week and why?
Describe your favorite corner of your home. How does it make you feel?
What’s one thing you couldn’t live without?
What is your favorite season, and why?
What’s your favorite childhood memory?
What do you love the most about the city you live in?
What’s one opportunity that changed the course of your life for the better?
List three of your greatest strengths. How have they helped you?
Think of someone you’ve have a difficult relationship with. What’s a lesson you’ve learned from that experience?
Who has inspired you the most lately?
Talk about the accomplishment you’re most proud of.
Describe a time you set a boundary that helped you in the long run.
List three small wins from this past week.
What upcoming project or event are you the most excited about?
Think of your five senses — sight, smell, taste, hearing, and touch. Which is your favorite sense, and why?
What’s one thing you’re looking forward to next week?
Name one item in your home that brings you joy and why.
List your favorite and least favorite class from school. What’s one lesson you learned from each class or teacher?
Describe the best meal you’ve ever had. What was it, who were you with, where were you, and why was it excellent?
What’s one goal you’re excited to accomplish in the future?
