How to practice gratitude with a journal for beginners


Last Updated on November 4, 2020

When you are grateful every day, you direct your attention to the positive aspects of your life. There exist numerous studies proving that expressing gratitude has a beneficial effect on your physical or psychological well-being. I’ve written already how to practice gratitude with a positive attitude and how to unleash the power of gratefulness.

Creative writing in a journal offers another easy and effective way to reap the benefits of gratitude in your daily life. It’s also an important tool for mental health used in positive psychology.

How to start a gratitude journal

I’ve recently created and published an extra-large daily gratitude journal for beginners with the help of my amazing Facebook group. More about it in a minute. Here are 8 tips for getting started and unlock the feeling of gratitude:

  1. Create a routine: Set the same place, time and way to write in your journal. For example, linking your day to day gratitude journaling to something that is already a regular part of your day can help to strengthen the routine. You might prefer to journal over breakfast, before dinner in the evening, to unwind right before bedtime or whatever works best for you.
  2. Start small: The key to creating a consistent habit is to start small. Begin by writing down one thing each day. As time goes on you might notice more positive things/people in your life. Over time, you can increase to 3 aspects to be grateful for a day. Don’t commit to any more than that, unless you really want to. In my new book you’ll find guided pages with variations by week helping you easily express your thankfulness. 
  3. Get inspired by gratitude journal prompts, lists and exercises: Having prompts and ongoing lists can make journaling much easier. That’s why we decided to include additional gratitude prompts in the book for fresh topics. You’ll find there also gratitude lists for your blessings and effective gratitude exercises.
  4. Be in the present moment: Breathe, bring yourself into the present moment and feel the surge of joy through your body. If you don’t feel like writing, I’ve included pages in the journal where you can color a mandala to calm and enlighten your mind.
  5. Depth rather than breadth: Take your time to get deep. Write not only the moments or things you’re grateful for but list out some reasons why you’re grateful for each of them.
  6. Just do it!: Don’t worry about doing it perfectly or “the right way”; remember you are doing it for you, no one else. Just do it – that’s the best way to get anything done!
  7. Have fun with it: Although it’s good to keep your journaling activity a habit, don’t see it as a duty. Learn to enjoy the positive emotions which come with it. Use all your senses to discover the things and people you are thankful for.

Hopefully I could inspire you to give this wonderful habit a try. For getting started you can use any blank notebook or check out below my community-driven gratitude diary for beginners.

Life doesn‘t have to be perfect to be wonderful.

Although this extra-large journal with soft cover is directed to beginners, we are confident that journaling pros will love spending time with it too. Here are some details:

  • Optimal gift idea 
    Using this journal will make even the most pessimistic people happier. It could be also a great gift for mothers, grandmothers, aunts, daughters, sisters, granddaughters, friends etc.
  • Creative and lovely 
    Structured daily prompts meet creative design: Floral illustrations and design elements on the warm, yellow flower cover enrich the journal. Inspirational quotes about gratitude and thankfulness further enhance the user experience.
  • Beginner friendly
    Motivational prompts covering a whole month will be your go-to resource! Especially if you are a beginner these prompts can make journaling much easier.
  • Lots of space
    1-star- or 2-star-reviews of successful gratitude journals on Amazon often criticize the lack of room for writing under the prompts. With that fact in mind, we created an extra-large journal. You’ll have lots of space to write in things/people you are grateful for each day of the week (covering 12 months)
  • Lasting
    You can take it to the next level and fill out the ongoing lists to generate lasting feelings of thankfulness and life satisfaction. Special science-based exercises will further help you feel more grateful on demand. Doing these simple practices will increase the appreciation of the blessings in your life.
  • Flexible
    A few minutes daily are often enough for your self-exploration. Don’t bother if you skip a day or a week. The days are not predated so you can keep your diary as personal as you want.
  • Relaxing
    If you don’t feel like writing, there are pages in this book where you can color a mandala to calm and enlighten your mind. Every circle will help you sharpen your creativity.

I hope my post could inspire you to use this simple, scientifically proven way to increase happiness and encourage greater love, peace, and optimism into life. Or think about a special act of kindness and gift it to your friends and family. Click here to check the journal!


Let me close by another book tip in case you want to dig deeper. Thanks! by Robert Emmons is all about the latest science of gratitude and how it can help you bring more happiness into your life.


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