60 gratitude journal prompts for when you're stuck

3 min read
Three friends in sunglasses smiling in the evening sun
Short answer

Pick one question, answer it in a line or two, and add why it mattered. Small answers count. Below are the 60 prompts from our daily email, one for each evening.

Tonight's prompt

A plan you're excited about?

How to use a prompt

  1. Pick one prompt, not all of them.
  2. Be specific: not “my family” but “Mila called just to say hi”.
  3. Add a line on why it went well.
  4. Stop at 3. Tomorrow brings a new question.

Get one prompt each evening

We email you one question each evening. Reply with your 3 good things and we keep them in a private journal. Free.

The 60 prompts

  1. Someone who made today a little easier?
  2. A small thing you'd normally walk past?
  3. Something that made you laugh?
  4. A meal, a drink or a smell you enjoyed?
  5. Something you're looking forward to?
  6. A moment you'd like to remember?
  7. Someone you're glad is in your life?
  8. Something your body let you do today?
  9. A problem that turned out smaller than you feared?
  10. Something in nature you noticed?
  11. A comfort you usually take for granted?
  12. Something you learned, big or small?
  13. A kind word you heard, or said?
  14. A place where you felt at home?
  15. Something that went better than expected?
  16. A song, book or show that lifted you?
  17. A bit of quiet you enjoyed?
  18. Something you made or fixed?
  19. Someone who helped you without being asked?
  20. Why today was better than it could have been?
  21. Someone you'd like to thank today?
  22. A conversation that stayed with you?
  23. Someone who made you smile without knowing it?
  24. A message or call you were glad to get?
  25. Someone you helped, even a little?
  26. A person you miss, and a good memory of them?
  27. Someone who taught you something?
  28. A small kindness from a stranger?
  29. The best cup of coffee or tea today?
  30. Something soft, warm or cosy?
  31. A colour or light that caught your eye?
  32. A sound you liked hearing?
  33. Something that worked just as it should?
  34. A small luxury you allowed yourself?
  35. The first good thing this morning?
  36. Something you saw from a window?
  37. Something you did well today?
  38. A moment you felt calm?
  39. A choice you're glad you made?
  40. Something you did for the first time?
  41. A worry that didn't come true?
  42. A habit that's quietly helping you?
  43. Something you're getting better at?
  44. A moment you were proud of someone, or yourself?
  45. The weather, at its best today?
  46. An animal you met or saw?
  47. Something growing, blooming or changing?
  48. A street, path or view you like?
  49. Something in your home you're glad to have?
  50. A tool or gadget that made life easier?
  51. A good thing from this week so far?
  52. Something you have now that you once wished for?
  53. A memory that came back today?
  54. A plan you're excited about?
  55. Something you'd like to do again soon?
  56. Something that made you laugh out loud?
  57. A small win nobody else noticed?
  58. Something delicious, big or small?
  59. A surprise, however tiny?
  60. If today had a title, what good thing would be in it?

Questions

How many prompts should I answer?

One is enough. A prompt is only a nudge; you can still write about anything that went well. Most people write 3 short things in about two minutes.

Morning or evening?

Most of these prompts look back on the day, so the evening works best. The morning works too if you write about yesterday, or about something you're looking forward to.

What if a prompt doesn't fit my day?

Skip it and pick another, or write about anything that went well. On a hard day, one honest good thing is better than three forced ones.

Where do these prompts come from?

We wrote them for our daily email. They follow the 3 good things exercise from positive psychology: notice what went well today, and why.