Last updated: October 2026
A gratitude journal is a notebook or app where you write down a few specific things you’re thankful for, usually three to five, a few times a week. Research suggests it gives a small but real lift to mood and wellbeing. Start with five minutes, be specific, and use the 30 prompts below when you’re stuck.
Below: how to start, how often to write, 30 prompts for mornings, evenings and hard days, what the evidence really says, and whether paper or an app is better.
How to start a gratitude journal
- Pick something you’ll actually use. Any notebook works. Keep it where you’ll see it, such as by the kettle or your bed.
- Choose a time. Tie it to something you already do, like your morning coffee or getting into bed. This is how most healthy habits stick.
- Write three to five things. Short lines are fine. A full page isn’t the goal.
- Be specific. “My sister rang to check how the interview went” beats “my family”. Specific details make you relive the moment, and it stops the list feeling like a chore.
- Add the why. One sentence on why it mattered turns a list into reflection.
- Don’t fake it. If it’s been a rotten day, write about something small and true, like a warm shower. You don’t have to feel cheerful to do this.
A simple template: Today I’m grateful for… (1, 2, 3). Why it mattered… One thing I’m looking forward to…
How often should you write?
There’s no proven best schedule. In the best-known study, by Emmons and McCullough in 2003, one group wrote weekly and another wrote daily, and both gratitude groups did better on several (though not all) wellbeing measures than the comparison groups. So pick the rhythm you can keep. Many people find two or three times a week stays fresh, while daily writing can start to feel repetitive. If you miss a week, just start again.
30 gratitude journal prompts
Use one prompt a day, or pick whichever one catches your eye.
Morning prompts
- What’s one thing about this morning I’d miss if it were gone?
- Who made my life easier this week, and have I told them?
- What part of my body is working well for me today?
- What am I looking forward to today, however small?
- Which skill do I have now that I didn’t have five years ago?
- What’s in my home that makes it feel like mine?
- What’s a problem I used to have that I don’t have any more?
- Which person would I call first with good news, and why?
- What simple pleasure is waiting for me later today?
- What do I like about the place I live right now, in this season?
Evening prompts
- What were three good moments today, even tiny ones?
- Who was kind to me today, or who was I kind to?
- What made me laugh or smile?
- What went better than I expected?
- What did I eat or drink today that I really enjoyed?
- What did I learn today?
- What’s something I did today that my future self will thank me for?
- Which sound, smell or view stayed with me today?
- What’s one thing I can let go of tonight?
- What am I grateful my body let me do today?
Prompts for hard days
- What got me through today, even if it was only a cup of tea?
- Who could I lean on if I needed to?
- What’s one hard time I’ve already come through?
- What’s something that went right, even on a bad day?
- What small comfort is within reach right now?
- What would I say to a friend who’d had my day?
- Which of my qualities helped me today?
- What’s one thing I don’t have to deal with today?
- What’s a memory that still makes me feel safe or happy?
- What’s one tiny thing I can look forward to tomorrow?
If hard days are most days, prompts like these sit alongside our journal prompts for anxiety and our guide to low self-esteem.
Does gratitude journaling work?
Yes, a little, and the honest word is small. In the 2003 Emmons and McCullough experiments, people who listed blessings had more positive mood than those who listed hassles or neutral events. That mood effect was the most consistent finding.
Later reviews put numbers on it:
| Review | What it found |
|---|---|
| Davis and colleagues, 2016 (meta-analysis) | Gratitude exercises beat a similar neutral activity on wellbeing, but the effect was small (d = 0.17). There was no clear effect on anxiety. |
| Cregg and Cheavens, 2021 (27 studies, 3,675 people) | A small effect on symptoms of depression and anxiety. The authors say it shouldn’t be used as a treatment. |
| Diniz and colleagues, 2023 (64 trials) | Gratitude exercises were linked with more positive mood and emotions. |
So think of a gratitude journal as a cheap, free, low-effort wellbeing habit, not a fix. It sits well with the NHS five steps to mental wellbeing, one of which is paying attention to the present moment. For more ideas, see mindfulness for beginners and how to boost serotonin naturally.
A gratitude journal for anxiety or before bed
A gratitude journal isn’t a treatment for anxiety or low mood. If worry or low mood lasts more than a couple of weeks or affects daily life, speak to your GP or refer yourself to NHS Talking Therapies.
As a bedtime habit, though, it’s easy to try. A 2009 University of Manchester survey of 401 adults found that more grateful people reported better sleep, and they also had fewer negative thoughts at bedtime. It was a survey, so it can’t prove the journal caused the better sleep. Writing three good things can still be a gentler last task than scrolling, especially if your mind races at night. See anxiety at night, how to stop overthinking and our sleep hygiene guide.
Some people pair it with a warm drink as a wind-down cue. Our Magnesium Glycinate Sleep Complex is a berry-flavoured evening drink, and magnesium contributes to normal psychological function. The Reishi Mushroom Adaptogenic Complex is a reishi hot chocolate made with cacao.
Gratitude journal ideas: paper or app?
| Paper notebook | App | |
|---|---|---|
| Best for | Bedtime, screen breaks, slower reflection | Writing on the go, reminders, streaks |
| Watch out for | Forgetting it exists | Getting pulled into other apps |
| Try | A prompted journal or a plain notebook | Your phone’s notes app with a daily reminder |
Other ideas: a gratitude jar of folded notes, a shared family list on the fridge, or a “three good things” message to a friend each Sunday. More ideas in our self-care ideas, morning routine and winter blues guides.
FAQs
What should I write in a gratitude journal?
Write three to five specific things you’re thankful for and one line on why each mattered. People, small pleasures, things that went right and your own strengths all count.
How often should I write in a gratitude journal?
There’s no proven best schedule. Studies have used both weekly and daily writing. Two or three times a week is a realistic place to start.
Does gratitude journaling really work?
Research suggests a small lift in mood and wellbeing. Reviews find the effects are modest, so treat it as a helpful habit rather than a treatment.
Can a gratitude journal help with anxiety?
It isn’t a treatment for anxiety, and reviews find only a small effect on anxiety symptoms. If anxiety affects daily life, speak to your GP or NHS Talking Therapies.
Is it better to write a gratitude journal in the morning or at night?
Either works. Mornings can set a positive focus for the day, while evenings give you a calmer last thought before sleep. Choose the time you’ll stick to.
Is a paper gratitude journal better than an app?
Neither is proven better. Paper keeps you off screens at bedtime, while an app is handy for reminders. Use whichever you’ll keep using.
Sources
- Emmons RA, McCullough ME. Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. J Pers Soc Psychol, 2003.
- Davis DE et al. Thankful for the little things: a meta-analysis of gratitude interventions. J Couns Psychol, 2016.
- Cregg DR, Cheavens JS. Gratitude interventions: effective self-help? A meta-analysis of the impact on symptoms of depression and anxiety. J Happiness Stud, 2021.
- Diniz G et al. The effects of gratitude interventions: a systematic review and meta-analysis. Einstein (Sao Paulo), 2023.
- Wood AM et al. Gratitude influences sleep through the mechanism of pre-sleep cognitions. J Psychosom Res, 2009.
- NHS. 5 steps to mental wellbeing.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex and Reishi Mushroom Adaptogenic Complex.
