Gratitude Journal App: Retrain Your Attention Toward Safety
Anxiety naturally focuses on threats. Gratitude helps retrain your attention toward safety, abundance, and what’s already working in your life.
- Guided prompts in 10 categories
- Add a photo or a voice recording
- Shake the Gratitude Jar to revisit a good moment
A gratitude journal that does the prompting
Staring at a blank page is hard, especially on an anxious day. The Gratitude Journal gives you a prompt, so you only have to answer one small question.
Add a photo or a voice note if words aren’t coming. Want tips first? Read how to start a gratitude journal.
How it works
Step 1: Tap WRITE ENTRY
On Home, go to Feel Better Daily, open Gratitude Journal and tap WRITE ENTRY.
Step 2: Check in
Rate how you feel from 1 (Panic) to 10 (Calm).
Step 3: Get a prompt
Answer the prompt, or tap “Suggest a new prompt” for a different one.
Step 4: “I am grateful for...”
Write a few words. Small things count.
Step 5: Add a photo or voice recording
Optional, if it helps you remember the moment.
Step 6: SAVE & NEXT
Then check in again.
Your entries are saved by date. When you need a lift, open the Gratitude Jar and tap “Shake Jar” to see a random past entry.
What’s inside
Prompts in 10 categories
Plus “Suggest a new prompt” when one doesn’t fit.
Photos and voice recordings
Capture a moment your way.
A log by date
Look back at what went right.
Gratitude Jar
Shake it to bring back a random good memory.
Why gratitude helps with anxiety
Anxiety is built to spot danger. When it’s switched on all the time, your brain keeps scanning for what could go wrong and misses what’s going right.
Writing down specific things you’re grateful for gently trains your attention in a new direction. Over weeks, many people find good moments easier to notice. More on the benefits of journaling.
It won’t erase real problems, and it isn’t about forcing positivity. It’s about balancing the picture.
- Balances a threat-focused mind
- Builds a small daily habit
- Creates a store of good moments to revisit
Check in. See what works for you.
Rate how you feel from 1 (Panic) to 10 (Calm) before and after, and see what works for you.
Scale from 1, Panic, to 10, Calm. Higher is calmer.
Before we begin the exercise
How do you feel?
Your check-ins are saved in My Stats, which is free.
More Feel Better Daily tools
Questions about gratitude journaling
Does gratitude journaling help anxiety?
It can help many people feel more balanced, by noticing what’s going right as well as what feels threatening. It works best as a regular habit, alongside other tools.
What should I write?
Answer the prompt with something small and specific. “My coffee this morning” counts. For ideas, see 100+ gratitude journal prompts.
How often should I write?
A few minutes a day is plenty. Consistency matters more than length.
What is the Gratitude Jar?
A collection of your past entries. Tap “Shake Jar” and it shows you one at random.
Is the Gratitude Journal free?
The Gratitude Journal is part of Premium, which starts with a free trial: 7 days on the monthly plan, 14 days on the yearly plan. Free forever in the app: SOS panic relief, the CBT Thought Journal and Anxiety University.
How is it different from the CBT Thought Journal?
The Gratitude Journal trains attention toward what’s going well. The CBT Thought Journal, which is free, helps you question a specific anxious thought.
Start noticing what’s going right.
The Gratitude Journal is part of Premium. Start with a free trial.
Premium includes a free trial: 7 days on the monthly plan, 14 days on the yearly plan. Cancel anytime.