Writing a Gratitude Journal

Journaling has been used since ancient times to capture thoughts, keep reminders, and record events. It is also an effective way to express gratitude about good things in life. Gratitude journals bring happiness and improve mental well-being. Below are tips for keeping a gratitude journal and resources for putting them into action.
 
Tips
 
Alternatives – show gratitude with contributions, journal entries, volunteering, and notes.
Content – write details of events, people, or things for which you are grateful.
Device – use a journaling app or other product (e.g., diary, jar, or notebook).
Format – organize your thoughts by category or date.
Frequency - journalize on a daily or weekly basis.
Privacy – avoid putting embarrassing details in case hacked or inadvertently made public. 
Reminders – prompt yourself with an alert on your phone or a note on your calendar.
Review – periodically review the journal to remind yourself about positive experiences.
Routine – think about gratitude at a specific time of day (bedtime, dinnertime, etc.).
Security - store your journal in a secure place and use a lock or password.
Sharing – recognize others for their efforts; share your gratitude with colleagues, family, and friends.
 
Apps
Gratitude (Day One, Grateful, and Gratitude)
Journals (Apple, Google, and Microsoft)
Notes (Apple, Google, and Microsoft)
 
Articles
Digital Journals for Beginners, Make Use Of, Jul. 20, 2013.
How to Start a Gratitude Journal, Reader’s Digest, Aug. 19, 2024.
Journal Apps, Lifewire, Jan. 6, 2025.
Practicing Gratitude as a Lawyer, Healthy Office, Aug. 17, 2023.
Why Gratitude Journals Work, Berkeley, Jun. 6, 2017.

 

 

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