How To Start a Gratitude Journal You Will Actually Keep

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To answer your question on how to start a gratitude journal, I should tell you a short story about how I started with my first gratitude journal (which wasn’t a journal at all).

Here’s the thing…

If someone had told me that I would promote gratitude as the best ticket to finding happiness and inner peace one day, I would have probably just laughed and completely ignored the statement.

Yet, gratitude saved my life, and I am not exaggerating. I still remember that rainy afternoon in late October of 2016 when I was sitting on the floor of my rented room and was crying my eyes out. I had just left behind a mentally abusive relationship, gone through a serious health procedure, and was alone – physically and emotionally. All I had was myself, and I wasn’t giving myself any comfort.

Choking with guilt and agonizing over a life I thought I had given up, I wondered why I allowed myself to lose everything I was. I eventually understood that no one was coming to save me, and if I wanted to live, I had to do something to get myself out of the hole I had fallen into.

I saw a video on Youtube about gratitude and how it would change my life, and I honestly didn’t believe even a word. But it was the only physical act of “doing something” I had control over at this very moment. So, I grabbed a few A4 sheets of paper, folded them a few times, stapled them together, and created my very first tiny gratitude journal. I even wrote that on the front cover – Thank you!

That same evening I stayed almost an hour with the pen in my hand, trying to find something to be grateful for. I thought I didn’t do well, but today, I am proud of that 29-years old girl. She was devastated, but she managed to rise, and even if she was crying for hours every day for weeks, she eventually did it. That tiny gratitude journal still stays on my shelf, reminding me that the littlest action steps often could create our biggest life changes.

All through gratitude!

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Table of Contents

Disclosure: This post contains affiliate links, which means that if you sign up or make a purchase I might get a small commission at no extra cost to you. Thank you for supporting my business. See full disclosure.

What is Gratitude?

Thankfulness, gratitude, and appreciation are all deeply connected, expressing the pleasant feeling of being thankful and appreciative for something one has received. The word gratitude comes from the Latin word gratus, which means “grateful, pleasant”.

Why is Gratitude So Important?

You could feel many types of gratitude, but the one you want to tap the most is the most profound feeling of appreciation and gratefulness that doesn’t appear too quickly in your mind.

Saying “Thank you!” has turned into a ready-to-go phrase many of us use tens of times a day. Yet, the meaning of it rarely starts the spark in our hearts. And maybe that is the reason so many people still don’t understand nor accept that Gratitude could have immense power over our lives.

Here’s the thing…

The feeling of gratitude will not change your life by itself. Gratitude is just a tool you want to use to change yourself, your mindset, and your views of life and reality. Yes, I said reality.

You see, my reality might have little to do with yours because we focus on different things, we have separate interests, and are looking for our own outcomes.

Those outcomes and results we strive for shape how we see the world around us. Mix that with our self-beliefs (limiting or not), and you get the perfect recipe for a unique life that gives you results. It doesn’t matter if you like these results or not; you get them based on the way you approach your world.

Using gratitude as a tool allows you to shift your focus from what you believe your reality is towards what you want your reality to be. They are both very real, but you choose to prioritize one over the other. Joe Dispenza talks a lot about how we create our lives in his book Becoming Supernatural, which I recommend everyone read.

To answer your question, gratitude is important because it takes you from where you are – feeling tired, miserable, depressed, lonely, ignored, poor, and lacking, towards a place of having enough.

To me, Gratitude equals Enough.

The Benefits of Gratitude

Allow me to list just a few of the benefits of gratitude below:

  • It makes you more positive;
  • Improves your sleep;
  • Improves your physical health: lowers blood pressure, reduces symptoms of illness, and more.
  • Improves psychological health;
  • Increases your overall happiness;
  • Reduces aggression;
  • Improves personal and social relationships;
  • Enhances self-confidence and self-esteem;
  • Promotes acts of self-love;
  • Boosts empathy;
  • Reduces anxiety and depression (which was my case above);
  • Promotes self-satisfaction and feeling of enough;
  • It makes you more resilient;
  • It helps you forgive and let go easier (mainly to yourself, which is something many of us struggle with).
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infographic on benefits of gratitude

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How Do You Start Practicing Gratitude?

There are so many ways to practice gratitude; let me introduce them to you.

Practice Gratitude Through Noticing The Special Moment

Yes, it is enough to express thankfulness and appreciation at the moment when something special happens. And by “special,” I mean that gratitude occurs in your mind.

For example, you walk on the street, suddenly realizing that today is warmer than the previous days. Your skin soaks the warmth of the sunbeams and gives you a pleasant feeling that everything in life is beautiful. This is your urge to be grateful at this very moment. Say a silent “I am grateful for this day/the sun/ the warmth of this day”. Be creative and describe exactly what you feel appreciation towards.

These little special moments will occur even more often once you start noticing them.

Practice Gratitude Through Affirmations

I have a few awesome posts about the power of affirmation, and you could have a look at all of them, starting with this one.

But creating a gratitude affirmation is equally fun, creative, and powerful. Here is one example of a gratitude affirmation you might enjoy repeating every day:

“I am grateful for this day and everything it offers me. I am grateful for this life and every experience I have had so far. I am grateful for everything that comes my way to make me a better and happier person.”

Practice Gratitude Through Reflection

Every evening, just before you go to sleep, spend a few moments listing in your mind all the things you are grateful for (if you lack ideas, here are 100 of them). You could start with everything good that happened on that day and proceed with people you appreciate having in your life or good experiences that helped you have a better month, year (and life).

Practice Gratitude Through Journaling

This is my favorite way to express gratitude (like, can you tell I like to write?). Creating a gratitude journal is easy, fun, and an extra step of taking the responsibility to enjoy life more and do something for yourself that will benefit you for years ahead.

What is a gratitude journal, you might ask? A gratitude journal is a notebook (or a journal) where you write things you are grateful for. You could list things or write affirmations, or create full paragraphs with things describing everything you are grateful for.

Let’s explore it even further.

How to start a gratitude journal?

Okay, now I convinced you that gratitude is good, and you probably wonder: How to keep a gratitude journal? You want to follow three steps to start a gratitude journal, and they are all simple.

Step 1 of starting a gratitude journal: Get a journal

I created my first gratitude by folding a few sheets of A4 and stapling them together. I was so in love with the functionality of that little mess (the handmade journal) that I did it again and again. While the initial reason for doing it was that I didn’t have an empty notebook at hand, later on, I stuck to it because that tiny handmade journal was making the process even more special.

The gratitude journal I use now is a junk journal I made. It has fun pages, tuck spots, and envelopes. All that truly keeps me engaged, and looking forward to writing my gratitudes.

However, you don’t have to follow what I do. There are so many options out there, such as this one and this one.

What size should your gratitude journal be?

If this is the first time you approach gratitude journaling, I suggest you choose a smaller journal so you don’t get intimidated by a big empty notebook. See below some great options from both Amazon and Etsy.

Small Journals To Start With If You Are a Gratitude Beginner

Step 2 of starting a gratitude journal: Be prepared for “the blank page”

“The blank page” is going to happen. And it will happen a few times, most likely in the first few weeks of your gratitude journey.

That moment when you are staring at the blank page, and you have no thoughts at all of what to be grateful for… it’s the key point when you want to write, no matter what. For these moments, I have a gratitude list with 100 things you could be grateful for. Too often feel like I am tired of expressing gratitude for the same things, so I look at that list, write a few ideas from it, and get swamped by many more coming to my mind. I love the process.

Get my list of 100 things to be grateful for by clicking here. Yes, it’s free.

Okay, now that you are prepared for “the blank page,” you are ready to approach the last step.

Step 3 of starting a gratitude journal: Create a routine

Creating a routine and making gratitude journaling a habit is your key point here. Okay, maybe in a list of three things on how to start a gratitude journal, each one of them is key. However, the first two steps are a one-time thing, but this one is the step that could make things happen or not.

The best way to make gratitude journaling a habit is to choose a specific time of the day you can devote to the process. It will most likely take you five to ten minutes to write in your journal, so now it’s up to you to decide when you have these five to ten minutes.

I do my gratitude journaling in the evening, just before I go to bed. However, that might be the time you feel tired the most, and the only thing you want to do is to put your head on the pillow and snore through the night.

What if you move it to the morning? Do you have those few minutes then? Could you replace your morning social media scroll with gratitude journaling?

If that doesn’t work either, and you are too busy at home, how about journaling just before leaving the office? Maybe on the bus/train home? Why not in the parking lot in front of your house, if it’s too busy and noisy inside?

You see, there are plenty of options. The only rule you need to follow is that whatever time you pick, you want to stick to it until it automatically reminds you to journal for gratitude.

Do Gratitude Journals Really Work?

Yes, they do!

Gratitude changes your mindset, and gratitude journals are your vehicle to do that. Once you finish your first little page of blessings, you will feel the positive energy flowing through your veins. I still get amazed by the light feeling inside me every time I write in my handmade journal.

And I know you will feel it too.

What Are Examples of Gratitude

woman-holding-her-hands-on-a-notebook

What to write in a gratitude journal? I know I have mentioned so many things so far, but I wanted to give some alternative options, personal examples, and good ideas on things to write in your gratitude journals.

Examples of Gratitude When You Believe There Is Nothing To Be Grateful For

I left my story from above a little bit unfinished for a reason. I told you that I sat in front of the blank page for almost an hour, trying to find at least a few things to be grateful for. And you know what? At this point, I thought I had nothing to be grateful for. Yet, I was blessed with so many things, including the fact that I found that Youtube video that encouraged me to practice gratitude.

So, that is how I started. I expressed gratitude for receiving the opportunity to do something positive for the first time that day. I also expressed gratitude for having a roof over my head, food in the fridge, and my willingness to keep fighting for my life and happiness.

So, here you are! This is one example of gratitude that works for everyone who believes there is nothing to be grateful for.

That same evening, I promised myself not to skip a day without writing at least one page of things I was grateful for throughout the day. If I forgot to do so in the evening, I would do it immediately after waking up and then again in the evening.

Some days I kept repeating the same things from the previous day. It was the best I could hold onto. I was grateful for having my tiny car; that was the only thing I really owned in this world. I was grateful for someone approaching me to have a conversation that wasn’t making me feel miserable. I was grateful for every moment I breathed the cold fresh air with no thoughts of how depressed I was.

Examples Of Gratitude When Nothing Special Happens

Okay, sometimes, nothing special happens. You aren’t in any drama, you have minor problems, and at the same time, you are just bored. What should you write in your gratitude journal, then?

I have a free printable for you with 10 gratitude prompts to help you start your gratitude journey. You can download them by clicking here.

However, here are some everyday examples of gratitude that anyone could use:

  • Be grateful for a person you have in your life;
  • Or for the sun that peaks through your window;
  • For the work you have that gets you to pay the bills;
  • For the moments of silence if you are a busy mom;
  • For the moments of laughter with friends if you are single and live alone;
  • Be grateful for everything life gives you…
  • … and everything life doesn’t give you, there’s a reason for that too.

Examples of Gratitude When You Need Some Self-Love

Here are some good ideas for the moments you need some self-love and self-nurturing. Don’t look for the solutions of those two somewhere around you. Look for them inside you.

I often use gratitude as a way to encourage positive self-talk and boost self-belief. I usually try to find little examples of things I already do or feel that already create that boost.

Here are some ideas. Please, remember that you are free to adjust them to your needs. I am not a native English speaker, so below is a translation of what I write, and it might not sound as flashy and glossy as you believe it should. Whatever you write, make sure you make it yours.

  • I am grateful for my inner power and strength that shines inside me throughout the day.
  • I am grateful for experiencing this moment of gratitude because it speaks of self-love and self-care.
  • I am grateful for sticking to this ritual of expressing appreciation because it teaches me hope and self-discipline.
  • I am grateful for showing up for myself and my dreams every single day.
  • I am grateful for my stubbornness which I use as a skill to stick and go after what my dreams and goals.

Gratitude Journal Tips That Didn’t Fit Anywhere Else

These are some things I’ve learned over the years that could help you start your own gratitude journal and make the most of it.

Should You Use a Guided Gratitude Journal?

Guided journals are a thing lately, and there’s a reason for it. Just by reading this post, you probably already have a few more questions that need answers. On top of that, you might feel confused or unsure how to start the whole thing. Alternatively, you might want just to dip the toe into gratitude and then see how it goes.

If you resonate with all of these reasons, then guided gratitude journals are perfect for you.

I recently created a printable guided journal you could get instant access to – Inside Of My Happiness. It focuses on the little big moments of our days and embraces gratitude, positive thinking, and reflection. Click here to read more about it and get a peek inside it.

I also have a list of guided journals you could purchase from Amazon or Etsy. See it below.

Best Guided Gratitude Journals

Image for Start With Gratitude: Daily Gratitude Journal | Positivity Diary for a Happier You in Just 5 Minutes a Day

Start With Gratitude: Daily Gratitude Journal | Positivity Diary for a Happier You in Just 5 Minutes a Day

It's small, easy to carry, and takes little of your time exactly when you want to save it - in the morning and the evening. You get a 30-day reflection and goal-setting section, perfect for keeping you on track.

Good Days Start With Gratitude: A 52 Week Guide To Cultivate An Attitude Of Gratitude: Gratitude Journal

This is a "short and sweet" type of journal that will cost you a minute or two of your time. It helps you focus on the attitude of gratitude every day by listing three things you are grateful for. Every page starts with a motivational quote; the total of pages is 118.

Pretty Journal Isn’t Necessary, But It Helps

Going after the prettiest journal won’t make your gratitude session more important, but it will make it enjoyable, especially if you tend to give up on journaling easily.

My first few journals were ugly, but I had the urge to journal daily. Once my life went in a better direction, I had a period of time when I forgot to journal. I got carried away with so many things happening (new love, new business) that I pushed my newly developed habit aside for a long time.

Creating a pretty journal for myself inspired me once again to dive deep into the world of gratitude and find new ways to see happiness.

‘Out of Side, Out of Mind’ Solution

I am forgetful. If something isn’t in front of my eyes, I will eventually ignore and forget about it. Therefore, I keep my gratitude journal on my bedside table. It is the first thing I see when I sit on the bed in the evening, so it helps me stick to daily journaling.

Anything is Better Than Nothing

Writing three things you are grateful for is better than skipping writing at all. Use your list with 100 things to be grateful for (download here) on the days inspiration has left the building.

Print the list and keep it in a pocket on the back of the journal (if your journal doesn’t come with a pocket, just glue an envelope to the inside of the back cover). Alternatively, you could save it to your phone and open it when needed.

The More You Journal, The More You … Journal

Yes, the more things you are grateful for, the more things to be grateful for will appear in your life. And it’s not like they were absent before. You weren’t looking in their direction.

Just as it is with happiness – it is always here; we just need to notice it.

Be As Specific As Possible

Get into the details of the thing you are grateful for. Why are you grateful for whatever happened? What lesson did you learn? What emotion did you experience? How did it change you?

Be specific with everything you write about. Often you will find gems of lessons or coincidences you didn’t notice before. You will catch patterns of behavior and events from the past and present that are connected miraculously.

Adjust As You Go

Adjust the timing of your journaling until it fits perfectly into your life. Adjust the length of your journaling until it fits the time you have for it. Adjust the journal until you feel joy and excitement when reaching for it.

Adjust everything until it becomes a part of you. Gratitude is a part of you, right?

Make It a Ritual

If you need that extra Insta-worthy moment, don’t hesitate to create it. Light up a gratitude-encouraging candle, and use a pen that makes you feel like a writer from the past. Dim the lights, and listen to soft music. If all that helps you – do it all. If none of it helps you – find what does.

Journal With Me

I recently started a Youtube channel, and I made a Journal With Me video that gives you all you need for a great journaling session: soft rainy sounds, a few tips, a time frame, and a friend to do it together with.

Grab a pen and check the video below.

Keep It a Secret

Maybe you already know about this one, but I have to say it anyway. Keep your gratitude journal secret. It is your sacred place with little blessings and gems that not everyone would understand. It isn’t their job to know what you write in it. Journaling for gratitude is a personal and intimate experience that is between you and the paper. Keep it this way.

Conclusion on How To Start a Gratitude Journal

Not sure if you knew, but that were over 4000 words dedicated to the process of starting a life-long journey of gratitude and counting your blessings.

And it doesn’t matter if you read everything, skimmed through it, took any notes, or just nodded with your head here and there. Whatever your thoughts at this point, just start the process. Start the journal. Now, at this moment, while you are still inspired or at least considering doing it.

The worst thing that could happen is to realize you have an abundance of things you could be grateful for. It is never too late to say “Thank you!” and “I am grateful!”

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How To Start a Gratitude Journal You Will Actually Keep

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