The 10 Best Gratitude Journals of 2022

Frequently Asked Questions

• What is a gratitude journal?

  A gratitude journal is a notebook or other space devoted to writings focused on the blessings in one’s life. “While other journals can be spaces for free association, planning, or simply venting, a gratitude journal is devoted specifically for thoughts of gratitude,” Manly says.

  Gratitude journals not only provide an outlet for identifying and acknowledging aspects of our life we’re grateful for, but they also give us the chance to express ourselves in different ways. For example, Magavi says that some individuals even draw pictures linked to the content and share their journal and gratitude with others.

• How do you start a gratitude journal?

  There is no “right” or “wrong” way to start a gratitude journal—it’s all about finding an approach that works best for you. You can start by buying a simple notebook, or even expressing your thoughts in an email draft.

  “The key is to have a specific, sacred space that is designed solely for the expression of gratitude,” Manly says. “You can use a journal that offers prompts, you can create your own prompts, or you can simply go with what pops into your mind. Keeping a consistent gratitude journal is a wonderful, ongoing reminder of the importance of living in gratitude.”  

  Magavi advises her patients to complete short journal entries on a daily basis, without fixating on grammar and punctuation, and to journal at a specific time of the day, which helps create a routine. “I advise individuals to write letters to themselves and others, and short positive messages and lists,” she adds. “Some individuals benefit from picking two or three things they are grateful for each day and writing these things down."

• Why do gratitude journals work?

  It’s important to note that like any other exercise to improve our mental well-being, gratitude journals don’t work for everyone.
   “Some people don’t find gratitude journals effective, particularly if it feels like one more chore to be accomplished,” Manly explains. “And those who suffer from serious, chronic mental health issues may not feel able to gather the energy or focus to write in a gratitude journal, so the task can trigger feelings of overwhelm or hopelessness.”

  But for those who do believe they are getting something out of writing in a gratitude journal, there are a variety of different benefits. “Journaling helps individuals gain clarity and understand themselves better,” Magavi says. “A gratitude journal can allow individuals to pinpoint the positive aspects of their day-to-day life, and consequently, dissipate negative and distressing sentiments. Individuals can rejoice about any small victory.”

  By allowing people to learn how to prioritize their needs and emotions over society expectations, Magavi says that writing in a gratitude journal can help alleviate anxiety and boost a person’s mood.

  “Using a gratitude journal can be very beneficial to overall mental health by creating a more mindful way of being,” Manly explains. “Gratitude journaling increases a state of inner calm due to the focus required to turn inward for self-reflection. This, on its own, engages the calming parasympathetic nervous system.” 
  

• What should you put in a gratitude journal?

  Magavi advises her patients to list things they are thankful for physically, emotionally, and spiritually every morning and evening. “I also recommend individuals to think about and write down the things and people they are thankful for in their life,” she says. “Writing thank-you letters to loved ones, or simply thanking others could release neurochemicals responsible for happiness, motivation, and the alleviation of stress.”

  In general, Manly says that it’s best to be as specific as possible when writing in a gratitude journal. “Specificity allows the mind and spirit to focus on the uplifting details that are often missed when we are busy or stressed,” she explains. “Journaling reflections focused on relationships and life’s unexpected joys often yield significant mood-boosting results.”

  For example, Manly says that rather than writing, “I am grateful for my best friend,” a more specific reflection might be, “I feel so blessed to have Erika in my life. She is a constant source of support and kindness. I am so grateful to have a friend who has such integrity, compassion, and love in her heart.” This more specific type of journaling generates a more intentional, uplifting focus. Gratitude can make life's challenges feel smaller and manageable.