100+ Gratitude Journal Prompts for a Grateful Life

Update Date

July 29th, 2025

Author

Anxiety Checklist Editorial Team

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You know when someone says “just be grateful” and you kind of want to roll your eyes? But here’s the thing — when it’s not forced, gratitude can actually help, especially when it’s specific and real.
That’s why maintaining a gratitude journal can help. However, you’ll need interesting gratitude journal prompts to build a daily habit.
This post is full of gratitude journal prompts to help you slow down and reconnect with yourself, your life, and what’s still good, even in the middle of everything.
Before we get to the gratitude prompts, though, let’s cover some basics.

What Is Gratitude Journaling?

Gratitude journaling is sitting with a notebook and asking, “What am I thankful for today?”

Or maybe, on some days, you may just ask yourself, “What didn’t completely suck today?” Some days it’s a long list. Some days it’s just “I had clean socks.” But even that helps.

The goal is to stop and reflect on the good things in your life. This is a great way to remember that life is not that bad. Here’s how you can start your journaling practice.

Benefits of Gratitude Journaling

Not sure if gratitude journaling is actually worth your time? Well, you’re not the only one who’s questioned whether it actually helps.

But here’s the thing — it helps. More than most people expect. And the benefits show up in quiet but real ways.

If you’re not convinced, check out these benefits of gratitude journaling to understand how it helps.

Improved Mood: It helps you look for positive moments and find more reasons to smile. This helps lift your mood and makes you feel more positive, which is great for reducing anxiety.
Less Stress and Anxiety: If your mind tends to spiral toward everything that’s going wrong and you start to panic, this gives it somewhere else to land. Focusing on what went right — even briefly — brings a sense of calm that sticks with you.
Better Sleep: When you end your day thinking about what helped instead of what went wrong, you go to bed with less tension. Your mind settles and becomes less anxious, so sleep comes more easily.
Better Relationships: Writing about someone’s support or something thoughtful they did makes you more aware of your relationships. It becomes easier to show appreciation — and to feel it, too.
Greater Resilience: You build mental strength when you remember past wins. Looking back at good moments will help you bounce back in hard times.
Enhanced Self-Awareness: Gratitude journaling benefits you and helps you learn what matters most to you. This insight guides you to make choices that support your own well-being.

Hopefully, you’re now motivated enough to start your gratitude practice and just need the right gratitude journal prompts to start. Well, you’ll find 100+ gratitude prompts in the next section, so keep reading.

100+ Gratitude Journal Prompts

Whether you are prone to overthinking and anxiety or have deep emotional wounds that need healing, gratitude can help.

If you’re looking for great gratitude journal prompts to start a daily practice, then we have just what you need — a list of 100+ gratitude journal prompts for different use cases and needs.

But if you need more help with your anxiety, do try other techniques like breathing exercises, meditation techniques, and naturopathic treatments in addition to gratitude journaling.

You can also try reflecting through shadow work prompts as an introspective practice. It helps you reflect, uncover and heal the deeper emotional patterns driving your anxiety.

Daily Gratitude Prompts

This category of gratitude journal prompts is all about helping you build a habit. Gratitude journaling is something you should do every day, preferably before going to bed.

Here are some daily gratitude prompts to get you started.

1.First thing this morning, what felt nice or welcoming?

2.What did you accomplish today that felt good?
3.Is there something someone said that made you feel good today?
4.What is one habit that you were able to do today?
5.Did anything make you laugh today? Even a little?
6.Did anyone say something kind to you today?
7.Look around the room. Is there anything nearby that makes you happy?
8.Who made you laugh or smile today?
9.What new thing did you learn, however tiny?
10.Looking around now, is there an object that makes you happy?
11.How did your body feel today — strong, rested, stretched?
12.What calm moment broke up any chaos today?
13.What everyday convenience made your life simpler today?
14.Did you finish a task that made you feel productive? Write about it.
15.What was the one thing you did that you’d call a win?

People and Relationships Prompts

Everyone has someone who makes their life better in some way or another. If you’re lucky, you probably have a whole bunch of good people in your life.

This part of your gratitude journaling practice is about them. The ones who hold space for you, challenge you, care for you, or simply cross your path and leave something good behind.

These gratitude journal prompts are a great place to start.

1.Who made you feel heard recently?
2.Who made your day a little easier today? What did they do?
3.What do you love most about your closest friendship?
4.Is there someone you miss but still feel thankful for?
5.Who makes ordinary days feel special? Write about them.
6.Who gives you space just to be yourself, no pressure, no fixing?
7.Who made you laugh this week, without even trying?
8.Is there someone who showed you what love or friendship should feel like?
9.Who do you turn to when things feel heavy? Why them?
10.What do you admire about your best friend? Write something you wish you’d tell them.
11.Is there someone who has had a big impact on your life? Write about how they changed your life for the better.
12.Who feels like home, even if you’re not physically close?
13.Who is the one person you can always count on? Write something to tell them how grateful you are to them.
14.Who is the one person who’s always honest with you? Who do you go to when you need an honest opinion?
15.Write five things that make you grateful for your amazing family.

Simple Pleasures Prompts

You don’t always need a major reason to feel thankful. Some days, it’s the sunlight on your pillow. Or the smell of toast.

Gratitude journaling is all about being thankful for these simple pleasures in life. These gratitude journal prompts will help you do that.

1.List three things you saw, ate, or heard that brought you joy today.

2.What was one snack that comforted you today?
3.What did your hands hold today that felt really good to the touch?
4.That first bite of something warm. Pause and write about that.
5.List three smells that brought you comfort today.
6.Write down something you looked at longer than usual today. A sky, a screen, a face.
7.When did silence feel nice today? Not awkward. Not empty. Just nice.
8.Describe your favorite part of your morning routine, even if it’s silly.
9.You had a moment that made you exhale without realizing it. What was it?
10.Write about a flavor that made you close your eyes for a second.
11.Did you catch the way sunlight landed on something this afternoon?
12.Think of a sound that’s become familiar in a comforting way.
13.Find something soft, fabric, fur, or grass, and describe its comfort.
14.You smelled something delicious — capture that moment and how it lifted you.
15.A quick stretch or yawn that felt surprisingly good — write about that release.

Self-Gratitude Prompts

It’s easy to appreciate other people. It’s harder to appreciate yourself. It’s funny how easily we notice what others do right, but when it comes to ourselves, we mostly see the flaws.

This section of our list of gratitude journal prompts is about thanking yourself and giving a little credit where it’s due.

Pick a gratitude prompt that feels honest today. Let that be enough.

1.What’s something you handled better this time than you would have a year ago?
2.Think of a moment you showed up for yourself this week. Describe it.
3.Think of a time when you kept going when you wanted to quit. What kept you moving?
4.When was the last time you did something just for you, without needing it to be “productive”?
5.Think about a decision you made that didn’t please everyone, but felt right. What helped you trust yourself?
6.What’s something you like about the way you think — quirks and all?
7.What’s a boundary you didn’t use to hold that you’ve gotten better at protecting?
8.Is there a feeling or reaction you’ve learned to handle differently now than you used to?
9.When did you last forgive yourself for something? How did that go?
10.What do you need to hear from yourself today?

Gratitude During Hard Times

Some days, gratitude feels far away. You’re tired. Things hurt. And you’re just trying to get through the next hour without losing it. This section isn’t here to sugarcoat any of that. It’s here to help you look around — even in the mess — and notice what hasn’t completely fallen apart. What’s helping, even in quiet ways.

You don’t have to be okay to be grateful. You just have to pause long enough to notice that even now, something is still steady.

1.What helped you get through today, no matter how small?
2.Write about something that didn’t go wrong. Something that stayed steady.
3.Who showed up in a way you didn’t expect?
4.What felt like a soft landing today, even just for a moment?
5.Was there a moment when you didn’t feel completely alone? What was happening?
6.Who made you feel a little less alone recently, even if they didn’t know it?
7.What’s something, big or tiny, that made today feel survivable?
8.What’s one thing your body still does for you, even when your mind feels scattered?
9.Write about the thing that brought you a brief pause — was it a sound, a smell, a breeze?
10.Was there a moment you told someone the truth and they didn’t flinch?
11.When did you feel most like yourself in the last few days, even if only for a few minutes?
12.What’s something you’ve been holding together quietly? Give yourself credit for that.
13.What made you feel even slightly stronger than you expected today?
14.What made you get out of bed today? Write about it, no matter how difficult it was.
15.Is there somewhere you felt a little bit safe today? Maybe a room, a place, or a person. Write about how you felt.

Remember, if you’re going through a bad time, it’s perfectly ok to cry. Don’t force yourself to be thankful when you’re just not feeling it. You can get back to it once you’ve calmed a bit.

Also, make sure you see a psychiatrist if your trauma is affecting your life negatively.

Prompts to Show Gratitude for the Future

The future can feel heavy when you're not sure what’s next. But it can also hold good things you haven’t met yet. People, places, even quieter versions of yourself.

These gratitude journal prompts are about tuning into that — what might be waiting, what you might be growing into.

1.What’s a habit you’re building that future-you might be grateful for?
2.Think about the person you’re becoming. What do you already appreciate about them?
3.Imagine one peaceful day a year from now. Describe it in detail. What can you do today to make that a reality?
4.Think of a future challenge. What personal strength might help you get through it?
5.What would a “gentle success” look like for you in the next season of life?
6.What kind of rest do you want to make more space for in the future?
7.What’s something you’re no longer willing to carry with you into the next chapter?
8.How do you want to feel about your life five years from now?
9.What does “enough” look like for your future self?
10.What do you want to remember to appreciate, even when life gets busier or better?

Gratitude and Mindfulness Prompts

You’re allowed to pause, even when things feel urgent. Even when your brain won’t stop buzzing. If you’re someone who struggles with anxiety disorder or panic attacks, these gratitude journal prompts are for you.

These gratitude journal prompts are for pressing pause. For tuning in to your body, your breath, and your surroundings.

1.Look around — what’s one ordinary object nearby that makes your life easier?
2.What does comfort feel like in your body right now? Warmth? Stillness? A sigh?
3.Think of a moment today when you felt fully there. Describe it.
4.What’s something small you saw today that made you stop, even briefly?
5.Notice the temperature, the light, and the sounds around you. What stands out in a comforting way?
6.Close your eyes for ten seconds. What’s one thing you noticed more clearly afterward?
7.What’s something in your daily routine that feels calming or intentional?
8.When’s the last time you let yourself be still without filling the space?
9.What do you usually take for granted that today, you’re willing to pause and thank?
10.Close your eyes and focus on your breath. What’s one thing you feel thankful for in this moment?

Weekly/Reflective Prompts

Some weeks fly by. Others drag.

These gratitude journal prompts help you slow down and reflect on the past week. Not to overanalyze, just to ask: What held me up this week? What helped me through? What surprised me? And maybe… What can I carry forward?

So, check out these gratitude journal prompts and use the ones that you find thought-provoking.

1.Did someone say or do something that stuck with you? Write about it.
2.What made you feel motivated, inspired, or energized this week?
3.What was your favorite quiet moment this week?
4.What felt harder than you expected? What did you learn from that?
5.What helped you stay grounded during anxiety?
6.Did you surprise yourself in any way? How so?
7.What would you thank this past week for, if it could hear you?
8.What did your body need this week, and did you give it that?
9.What gave you a sense of direction this week, even briefly?
10.What did you do this week that future-you will be grateful for?

Creative and Fun Prompts

Not every journal entry needs to be deep and reflective. It can also be playful.

Gratitude journaling can get boring if you write the same things every day. These gratitude journal prompts are there to shake things up and make journaling more interesting.

Here are ten fun and playful gratitude journal prompts you can use when things start to get boring.

1.You’re in charge of a gratitude time capsule. What five everyday things are going on in it?

2.You get to name a new holiday celebrating something small you love. What is it?
3.What’s something so weirdly specific you’re grateful for, you’ve never said it out loud before?
4.What’s a sound you actually enjoy that other people might find annoying?
5.What emoji perfectly sums up how you felt grateful today, and why?
6.What fictional character would you love to thank for existing? Write a thank-you note.
7.What’s something you’re grateful didn’t happen this week?
8.You get a free commercial spot to say thanks to something in your daily life. What’s the ad like?
9.What’s a useless skill you’re oddly proud of?
10.Write a fake 5-star review for something completely random that made you happy today.

Frequently Asked Questions

You write about what felt good today and what you felt thankful for. That’s all there is to it, and with the right gratitude journal prompts, it’s quite easy.

It doesn’t have to be a big thing. You can be thankful for small things in life, right? Well, that’s all you need to do.

Most gratitude journal prompts are simple. Things like: “What made today easier?” or “Who helped you feel seen this week?”

They’re meant to help you pause and reflect. Some journals include these for you, but you can always make your own gratitude journal prompts based on what your day looked like.

These are quick, daily gratitude journal prompts that help you check in with yourself. Some examples of five-minute gratitude journal prompts are:

“What are three things you’re grateful for today?”
“What would make today a good day?”

Simple, right? The idea is to use gratitude journal prompts that you can answer in five minutes or less.

They’re basically journaling questions you can ask out loud. Use them with friends, family, or even during a quiet moment with your partner. For example:

“What was the best part of your day?”
“What’s one small thing that made you feel appreciated lately?”

They spark a real conversation.

That depends, but most people notice small changes within a week or two of starting a gratitude journal.

You might feel calmer or more focused. Maybe you sleep better. The big shifts — like feeling more grounded or positive — usually take a few weeks. But the small wins start pretty early.

Conclusion

Not every day feels good, but there’s almost always something worth noticing. Gratitude journaling helps you catch it, and the better gratitude journal prompts you use, the easier it will be for you.
If you need more help dealing with anxiety, check out the Anxiety Checklist website. You’ll find useful resources to take back control of your life and recover from anxiety, stress, different phobias, or other issues.

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100+ Gratitude Journal Prompts for a Grateful Life

What Is Gratitude Journaling?

Benefits of Gratitude Journaling