Do you keep saying you want to do gratitude journaling but don’t know where to start?
Or, not sure what to write?
The women I coach say the same.
We’re told gratitude journaling is good for our mindset and that we should do it often, but we’re not taught how to actually do it!
So, in today’s post, I’m sharing the exact journaling prompts I use to help me feel more positive and motivated through daily gratitude.
These 5 prompts will improve your mental, emotional and yes, even your physical health. Especially if you experience low moods or negative thought spirals.
Keep reading to learn what they are, plus:
- 4 science-backed benefits of being more grateful.
- 8 gratitude list examples to help you know what to write.
- How daily gratitude literally changes you.
Answering just one of these journaling prompts every day has the power to transform your health.
Over time, it’ll literally rewire the neurological pathways in your brain so you automatically think and feel more positive. And, in turn, reduce negative thoughts.
Studies show those who practise gratitude daily are more optimistic, feel better about themselves and their life, are more likely to achieve what they want, and exercise more consistently!
If you’re anything like me, you’ll also develop a greater appreciation for the everyday moments in your life. And start to find the positives in day-to-day struggles, too. Which helps you cope with mistakes and setbacks better — and reduces unnecessary worries and overthinking.
What’s Gratitude Journaling?
Gratitude journaling is taking time to appreciate what you have. It’s writing down the big and small things you’re thankful for. The taste and smell of your morning coffee, how much your dog makes you smile, and the cosy blanket you snuggle under after a busy day.
For me, gratitude journaling is a non-negotiable daily habit because it keeps my mind happy, healthy and strong. But initially, I repeated the same things again and again! And wondered if I was doing it “right”.
So, I now have the following prompts in my notebook for when I feel stuck.
5 Gratitude Journaling Prompts
#1 What can I see, hear, smell or touch that I’m grateful for?
#2 Who do I appreciate from my past or present?
#3 What am I looking forward to today or soon?
#4 What did I enjoy yesterday?
#5 Which part of my body am I thankful for?
For example, today I wrote:
- The candle from a small business that Phil got me for my birthday.
- The girls and our trip to London to see Taylor Swift!
- Our dog walk tonight.
- Homemade pizza.
- My hands to write this blog post for you!
At first, it’ll feel strange writing these things. But, in a week or two, it’ll feel more natural.
Remember too, this is for your eyes only — so write down whatever comes to mind. There’s no right or wrong answer.
Over time, you’ll realise the little things in life make the biggest difference to your happiness.
You’ll see all the goodness most people take for granted and how different your world can become when you have a more positive mindset.
Of course, some days it’s harder than others to think of things, so keep it simple with one-word answers — like your health, friends and career.
I particularly find practising gratitude and using these 5 journaling prompts beneficial in tough times. Because it’s often when we don’t want to do something that we need it most.
Plus, by paying more attention to the good things, the not-so-good things don’t get the chance to take over every aspect of your life.
YOUR 5-STEP HEALTHY HABITS GUIDE
Want to learn 15 more ways to be happier, healthier and more positive?
Be sure to get your FREE 5-Step Healthy Habits Guide below.
LOOK & FEEL BETTER IN 12 WEEKS
If you’d like my help creating more healthy habits like this one — to improve your mental, emotional and physical health — check out my 1:1 Health Coaching.
In just 12 weeks, you feel the happiest and healthiest you’ve ever been.
“It’s hard to put into words all the positive changes I have had in my life since doing this coaching. I have learnt so much about myself but most importantly I am much happier and healthier.” Ashleigh
“[This experience] has really had the most positive impact on my life and I’m so grateful! Its a unique opportunity in how to change your lifestyle.” Amy
Learn more here –> beckyholliday.com/personal-health-coaching
Make The Change You Know You Need To Make
Do you know what creates the most change in your life? Action.
Yes, educating yourself is important — and something I’m passionate about (which is why you’ll find 45+ FREE self-help articles on my website). However, after you read a self-help article, the only way to benefit from it is to take action.
So, please take a minute now to answer one or two of the gratitude journaling prompts above.
Then send an email to becky@beckyholliday.com — and share your thoughts with me. Send as much detail as possible since science shows the more specific and detailed you are when being grateful, the better you feel! Plus, I love hearing what you’re thinking.
Did you enjoy this? If so, sign up for my free newsletter below to get future articles — plus more personalised advice and encouragement — delivered straight to your inbox.
Speak again next week,
Becky x