gratitude journal

gratitude journal


If you are looking for a FREE GRATITUDE JOURNAL then you have come to the right place!



Feeling grateful, this sounds so simple right?

But time and time again, people push the feeling of gratitude to the wayside even though it is an emotion we could all benefit from embracing.


So what exactly is gratitude?


Put simply, it’s how you feel when you’re thankful for something.

Like truly grateful and appreciative, from the bottom of your heart.

Think right now about something that you’re thankful for.

It can be something as little as the sun rises over the horizon to something big – like your family, job or friends.


Gratitude is also an awareness or recognition.


When you express or feel gratitude, you’re acknowledging that there is good in your life, in you, in the world and all around you.

You are acknowledging that LIFE IS GOOD.

I promise you, feeling grateful changes how we feel inside.

It has changed the way I personally view the world and my own life in amazing ways.

I know, I know, it’s so easy to let the negative thoughts, words, situations, events, and actions in the world take over our heart and mind.

So many people in our society are obsessed with focusing on the negative.

We see it every day on the news and splashed out in magazines and newspapers.

Maybe it’s even in the general tone of the conversations you encounter during the day.






Amazingly the simple emotion and expression of gratitude has the power to diminish all of that negativity in a powerful way.


Over the past ten to twenty years many disciplines have conducted studies on the impact of gratitude.

What they’ve found is nothing short of amazing.


People who practice gratitude are generally:


– Happier. Gratitude increases feelings of optimism, joy, and satisfaction.

– Experience less anxiety and depression.

– Have better health. Studies have shown that a gratitude practice strengthens the immune system, lowers blood pressure, and reduces symptoms of illness.

– They get more sleep.

– Recover more quickly from challenges and even from traumatic events.

– Have stronger relationships.

– Maintain stronger connections and feel more connected to their community.


Gratitude changes your perspective on the life that you’ve been given.


And who wouldn’t want to have all that in their life, when the cost of having it is FREE?


When you have gratitude in your life you:


Feel less victimized by others or by life.

Blaming no longer exists. Rather than looking at what you have lost or what you don’t have in your life, you’re able to reframe situations and move forward focusing on what you can do and what you have.

Have a more open heart.

Gratitude helps you become more compassionate and empathetic. You can connect with people even if you don’t think you have much in common with them because you know deep down that all life is precious.


You change to a glass half full rather than half empty approach.

With gratitude you’ll be able to recognize and appreciate what you have rather than what you don’t. As you begin to become aware of what is good and positive in your life, what is good and positive will continue to grow.


Attract more gratitude and happiness.

It’s often found that people attract experiences and people based on what they expect. If you focus on and expect good things to happen, more good will show up!


The bottom line is that people who practice gratitude reportedly have a better quality of life.


So how Do You Practice Gratitude?


The concept of practicing gratitude begins by creating a consistent habit.

For most people, the simplest habit, and the most effective one, is to create a gratitude journal.

A gratitude journal is a process of writing down what you’re grateful for during the day.


The goal is simple: you write in your journal first thing when you wake in the morning and then again, just before you go to sleep at night.


Of course, you may opt to journal at a different time, whenever feels most right.

It helps too if you keep your journal right next to your bed and you handwrite what you are grateful for onto PAPER.

The process of writing it down, as opposed to dictating your gratitude or typing it on to your computer or mobile device, seems to have a stronger impact on your brain and mindset.

Does this mean that you can’t or shouldn’t create a digital journal?

Absolutely not. If dictating your gratitude or typing it works for you then by all means do that.

I promise, there are no hard and fast rules for a gratitude journal, other than finding a way that works best for you.

So why not just set aside a few minutes each day to think about what you’re grateful for instead of using a journal?





Why Journal? Why not just THINK thoughts of gratitude?


Here’s why:


Your goal isn’t to be grateful for a few minutes each day.

Your goal is to shift how you think so that gratitude is your natural reaction and thought process.


Journaling is the first step to creating this gratitude mindset.


Journaling helps you create a daily habit.

The longer you do it, the more gratitude becomes ingrained in your mind.

Once gratitude becomes a part of your daily routine, your thoughts begin to shift in a powerful, positive way.

Oprah says her gratitude journal is the single most life-changing habit she has instigated in her life.


Imagine what changes having a gratitude journal could make to your life?


So What Do You Need to Start a Gratitude Journal?


Here are some things you will need to bring to the table.

Once you have the followinge things in place, it will make your gratitude practice so much easier and more successful.


gratitude journal


1 – Patience


Gratitude takes time and practice.

You need to know this!

Being grateful and shifting your mindset, thoughts, and beliefs isn’t an overnight process.

Sure it would be wonderful if you could go to bed one night with the burdens of the world on your shoulders and awake the next day feeling as light as a feather but that’s generally not the way it works.


Instead, you’ll notice a gradual shift over time.


You’ll feel yourself becoming calmer, more appreciative, and happier.

It’s called a gratitude practice for a reason…

Gratitude, takes practice. Be patient with yourself and the process.


2 – Routine


I have already mentioned a few different options for daily journaling.

You can journal in the morning or at night, or both.

You can also journal at lunchtime if that suits you better.

What matters more than when you journal, is that you make journalling a part of your daily routine.

Maybe you could journal in the morning with a cup of coffee.

Or maybe you could journal at night after you get ready for bed but before you close your eyes.

For it to become a habit, you have to incorporate it into your daily life at the same time every day. Make it part of your every day.


3 – A Place To Journal In


So what are you going to use to journal?

Thankfully we have given you a free gorgeous journal to download here.

But you may prefer to use a notebook.

There are some truly beautiful notebooks around. Here are my two favorites: this one and also this journal here.

You might also want a special pen or pencil that makes you smile and feel grateful. I absolutely love this set of 18 journalling pens.



4 – Quiet Time


The time you spend journaling your gratitude should ideally be uninterrupted time.

It should be free from distractions including people, text messages, and phone calls.

This time allows you to reflect on the day as well as your thoughts and feelings.

And if you’re using a gratitude prompt, then the quiet time will help you find your answer.


gratitude journal



So Where Do You Find Gratitude?


Finding gratitude can sometimes feel challenging.

On the first day of your practice you may find yourself just staring at an empty page. Maybe your day was crappy, maybe you’re feeling exhausted, and thinking this gratitude practice just isn’t for you.

Conversely, you may find yourself staring at a blank page on day 28.


You may feel like you have run out of things to be grateful for.


You have nothing else to write down.

You feel like you have covered all the biggies and now you’re thinking about writing down that you’re grateful for clean sheets and a flushing toilet.

Well, it’s okay to be grateful for clean sheets and a flushing toilet (let’s be honest, we couldn’t live without those things).

There are no rules.

You can be grateful for anything!


gratitude journal


There’s nothing too small or too big to be grateful for.

Just keep your eyes peeled open and take the time to look around you, to reflect on yourself, your life, your day, and your surroundings.

Do that task well and you’ll never run out of things to be grateful for.


Need more ideas on where to find gratitude? 

Here are 25 ideas for you to seek inspiration from.


1- Music.

2- Animals.

3 – Nature.

4 – Your body; your health and what your body is capable of.

5 – Stories; books, movies, plays and more.

6 – Religion

7 – Mediation.

8 – Art.

9 – Textures.

10 – People.

11 – Food

12 – Experiences

13 – Activities

14 – Dance

15 – Friends.

16 – Family

17- Personal attributes

18 – Quotes.

19 – Hobbies.

20 – Beliefs

21 – Situations or events

22 – Material items

23 – Conveniences

24 – In your home

25 – At work


Take the time to think about each of these items individually.


When you’re struggling to find something to be grateful for, you now have 25 categories to choose from.



Finally, before your dive into your FREE downloadable gratitude journal, please keep in mind that you don’t have to write down hundreds of things you’re grateful for each day.


Aim for 5 things you are grateful for every day and aim to be consistent.

If you can write another 5 in the evening (which our free gratitude journal allows space for) then that’s just a bonus!

This consistency simply adds some structure to your gratitude journal and makes it a bit easier to get started.


Your Next Step


Take the time to download our free gratitude journal.

It contains additional tips, quotes, and gratitude prompts to get you started.

You can work through them day by day or skip around.

There is no right or wrong way to practice gratitude.

The practice itself is where the power resides.





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