105 Gratitude Prompts for Your Daily Journal in 2023

This post gives you a list of 105 gratitude prompts for your daily journal. Journaling is my favorite way to reframe perspective and ultimately change behavior. As I have said to my kids, “You can’t be grateful and complain simultaneously.” In short, journaling, especially gratitude writing prompts, is the best way to develop a grateful heart.

The 80/20 Rule

Shockingly, some people will continue complaining about the same thing they were complaining about in 2021, but some? Some are doing something about it.

You’ve heard of the 80/20 rule.

20% of the people do 80% of the work…

20% of the people cause 80% of the problems…

With that said, did you know that most people apply this rule with devastating consequences without realizing it?

They’re focused on the 20% of what’s missing in their life…

…the 20% they don’t enjoy at their job.

…the 20% of issues in their marriage.

…the 20% of what’s wrong with their leader.

…the 20% of what’s wrong with their company.

…the 20% of what their child does wrong.

Consequently, they abandon the 80% of good things in their life to find the ELUSIVE 20%. As an illustration, in the parenting example, we nag the 20% so much that the 80% disappears altogether.

Why Is Practicing Gratitude so Important?

I never set out to practice gratitude journaling. This past year felt like a daily fight to maintain a positive mindset. As a matter of fact, we all have negative experiences, but I was quickly reminded of the power of gratitude. It can be challenging to embrace the practice of gratitude. (Remember the 80/20 rule?)

The benefits of gratitude are endless. It’s been found to improve psychological health by reducing toxic emotions like envy and regret. Correspondingly, when it comes to physical health, people who practice the habit of gratitude have been found to have fewer aches and pains and generally take better care of themselves.

The positive effects of gratitude don’t stop there. In addition, it is also linked to better sleep, with better sleep quality and duration connected to a grateful attitude. Having a grateful outlook has been linked to higher levels of self-esteem, and it can also help us make new friends.

The Gratitude Writing Study

A recent study involved nearly 300 college students experiencing difficult times and seeking mental health counseling. Most people seeking counseling services at the university the study was conducted, largely struggled with issues related to depression and anxiety. They randomly split the participants into three groups. Although all three groups received counseling services, the first group was also instructed to write one letter of gratitude to another person each week for three weeks. In contrast, the second group was asked to write about their deepest thoughts and feelings about a negative experience. The third group did not do any writing activity.

What they found was not shocking. Compared with the participants who wrote about negative experiences or only received counseling, those who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended. Practicing gratitude on top of receiving psychological counseling carries more significant benefits than counseling alone, even when that gratitude practice is brief.

Using Gratitude Prompts in Your Journal to Focus on the 80%

What if, instead of focusing on the hard times, we fight for something that creates a positive change?

What if we focused on simple pleasures?

What if we focused on being GRATEFUL for the 80%?

What if we intentionally focus on the 80% that’s right and good?

What kind of positive impact would that make on our mental health?

Imagine how different our marriages, families, jobs, finances, and health would look if we practiced gratitude for what we DO HAVE.

Set Yourself Up for Success

Before I jump into the list of 105 gratitude prompts for your daily journal, I will show you how to incorporate this powerful tool into your morning routine. My favorite time of day to practice daily journaling is in the morning. It’s a great way to create a positive expectation for the rest of the day.

• Purchase a journal you love. I love these beautiful handcrafted leather journals from Amazon.com. Whatever you choose, make sure it draws you in and makes you happy.
• Find a beautiful place you can sit regularly. I have a comfy chair in our bedroom with a soft throw to snuggle up. I love to go outside in the spring and summer, listen to the birds’ sing, and enjoy the fresh morning air. Whatever place you designate as your journaling corner, keep it clean and organized. Think of this section of your house as a gift to yourself. You owe it to yourself to keep it beautiful and uncluttered. As an experiment, I tried to journal in my office because it has a great view of the mountain our house faces. Immediately, I knew it wouldn’t work. All I could think about were the bills and work that stared me down the entire time. When you incorporate the daily practice of journaling, the area in which you choose to write will quickly become your favorite place, your sanctuary.
• Set an alarm and write at the same time every day.
• Limit distractions. My family knows this is MY TIME. It’s challenging to allow the flow of journaling when you get interrupted every 5 minutes.
• Choose 5-10 of the following daily gratitude journal prompts. And if you start to “brain dump,” as I like to call it, let it flow. Please don’t stop it. It’s so important not to over-complicate this process. If you’re too rigid with yourself, it will soon feel like a chore to check off your list.

105 Gratitude Prompts for Your Daily Journal

1. List three things that went well yesterday.
2. Who is one friend you can always count on?
3. Name something that made you giggle this week.
4. Jot down some positive news you’ve recently received.
5. Who is someone who always makes you feel loved?
6. Describe a family tradition you are grateful for.
7. Name an event that you’re excited to attend this year.
8. What is the best gift you’ve ever received?
9. Thank God for the ability to breathe without thinking about it.
10. What is a gift you gave that made someone happy?
11. What is your favorite smell?
12. What is the best date you’ve been on? Where did you go, and what did you do?
13. Who is someone who challenges you to raise the lid on your life?
14. What is your favorite color and why?
15. List three things you can learn from someone you didn’t get along with.
16. When has a stranger shared a random act of kindness with you?
17. Who is a family member who makes you feel seen and heard?
18. What job did you grow the most in personally?
19. What job did you grow the most professionally?
20. What is a favorite thing to do with your siblings?
21. What surprised you yesterday (in a good way)?
22. Name a song that makes you feel at peace.
23. Name a song that makes you feel close to God.
24. Name your favorite song to dance to.
25. What’s one thing you would do more of if you thought nobody would judge you for?
26. What’s your favorite flower and why?
27. What’s one of the most beautiful things you saw this week?
28. Who has been an inspiration to you lately, and why?
29. Where is somewhere you’d like to travel and why? Describe the sights, smells, and activities you would do.
30. Where was your favorite place you’ve visited so far, and why? Who was with you? List the small things that make it stand out.
31. What is one thing you have to be grateful for, regardless of how your day goes?
32. What’s your favorite day of the week and why?
33. Describe the last time you smelled rain. Where were you, and who were you with?
34. What was your first job, and what did you learn that still impacts you today?
35. Describe what you think Heaven will look like.
36. What is your favorite quote and why?
37. What mistake did you make that ended in a powerful lesson?
38. What is the best thing your spouse has done for you?
39. What is one thing you’re eagerly awaiting today?
40. What’s your favorite food or guilty pleasure?
41. What is one personal strength you’re grateful for?
42. What is one part of your body you love the most?
43. Why are you excited to begin journaling?
44. What is your favorite season, and why?
45. What are five things you’re grateful for from last year?
46. What is the best compliment you’ve received?
47. When did you feel closest to God?
48. What’s your favorite thing to do on a Sunday afternoon?
49. What is the funniest joke you’ve been told recently?
50. Think of something you could say to a stranger today to brighten their day.
51. What is your favorite sound?
52. What was your favorite car to drive as a teen?
53. Name something irresistible about your spouse.
54. What did you first notice about your spouse when you met them?
55. Describe your first date with your spouse. Where did you go? What did you eat? What were you wearing?
56. What is one foreign language you wish you could speak? Where could you visit to put it into practice?
57. What would you do for a career if money wasn’t an issue?
58. What did you first notice about your child when they were born?
59. Describe seeing your child walk for the first time.
60. Describe watching your child ride a bike without help for the first time.
61. Describe how you felt about bringing your baby home from the hospital.
62. Describe how you felt when you found out you were pregnant.
63. What’s the favorite part of your daily routine?
64. Name something that would surprise people that makes you happy.
65. Nama the favorite part of your child’s personality and write a note to tell them about it.
66. What is on your bucket list for the next five years?
67. Think about what your grandchildren will look like and what it will be like being a grandparent.
68. What is your favorite thing to do at the family dinner table?
69. Describe a friendship you pray your child will experience.
70. Who are your children’s favorite friends, and why?
71. Describe how you felt when you saw your spouse in their parental role for the first time.
72. What makes you happy to be alive?
73. Describe a time when you knew that God loved you.
74. Describe a time in life you thought you wouldn’t get through and how you’ve grown from it.
75. List your basic needs that are met every single day.
76. What is your favorite holiday and why?
77. What is your favorite thing to do in the winter?
78. What is your favorite thing to do in the summer?
79. What is your #1 goal this year, and why?
80. List the neighbors you’re most grateful for.
81. Look around your room and list everything you’re grateful for.
82. What freedoms are you most grateful for?
83. List the things you love about your town.
84. List the things you love about your state.
85. What is something that makes you happy when you’re down?
86. Describe a time when God saved your child from something tragic.
87. Describe a problem you’ve recently helped someone solve.
88. Describe an issue someone has recently helped you solve.
89. What is something you love about your sibling?
90. What is something you love about your mother?
91. What is something you love about your father?
92. What is a saying your parents used to say when you were growing up?
93. List ten things your body can do. (Hike, swim, walk, ride a bike, paint, write, etc.)
94. Who is a challenging person in your life, and what are some good qualities about them?
95. What is your happiest childhood memory?
96. List ten things you can be proud of as a parent.
97. List ten things you can be proud of as a spouse.
98. What is one thing you love to do alone?
99. Where is the craziest place you and your spouse made love?
100. What is one thing you love your spouse to do to you?
101. List ten ways God has shown up in your life.
102. What is your favorite quote, and when have you passed it on to others?
103. What is your favorite recipe to share with others?
104. What is your favorite meal to make for your family?
105. Look for five ways God is real and alive as you go about your day today.

The Daily Habit of Expressing Gratitude

Give yourself grace as you implement this new journaling habit and make it a regular practice. If you skip a day or two, it’s OK! Just start where you left off. As you utilize these gratitude journal ideas, I promise you’ll find that your heart starts to look for and seek positive experiences. Expressing gratitude is a beautiful thing that will REFRAME YOUR LIFE!