How to start a gratitude journal, and keep going

3 min read
A dad and his little daughter laughing at the camera
Short answer

Pick one place to write and one moment each day, like just before bed. Write 3 specific good things from your day and why each happened. Keep it to two minutes, and if you miss a day, just carry on.

6 steps to start

  1. Pick where. A notebook, a phone note, our printable template, or replies to a daily email.
  2. Pick when. Tie it to something you already do: after brushing your teeth, or when you get into bed.
  3. Write 3 good things. Not “my family”, but “Mila called just to say hi”.
  4. Add why. One line on why it went well. This is the part that makes it work.
  5. Keep it short. Two minutes is enough. Stopping while it's easy makes tomorrow easier.
  6. Read it back. Once a month, read your past entries. It's the best part.

Start tonight, by email

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

How to keep going

  • Make it come to you. Most journals stop because people forget to open them. A reminder that arrives on its own helps most.
  • Skip the streaks. A broken streak is the most common moment to quit. Missing a day is fine.
  • Use prompts when stuck. Our 60 gratitude prompts help on blank evenings.
  • Try a challenge. The 30-day gratitude challenge gives you a theme each day.

An example entry

  1. The bus was late, but I finished my book while I waited. I'd been meaning to for weeks.
  2. Sam made soup without being asked. He knew I'd had a long day.
  3. I said no to an extra project and felt fine about it. I'm getting better at that.

Questions

What should I write in a gratitude journal?

3 specific good things from your day, and a few words on why each happened. Small things count: a good coffee, a kind message, a problem solved.

Morning or evening?

Evening is easiest, because you look back on a whole day. The morning works too if you write about yesterday. Pick one and keep it.

Do I need a special notebook or app?

No. Any notebook, a note on your phone, or replies to an email all work. Choose what you'll still use in a month.

What if I run out of things to write?

Use a prompt, like “someone who made today easier”. On hard days, one honest good thing is enough.