Build a gratitude habit with daily journal prompts for mental health

August 4, 2023

& Meditation Expert

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Think about your day so far: What comes to mind first—the good or the bad?

For most people, negative thoughts and events tend to stick out more than positive ones. But what if you could change that? What if you could rewire your brain to focus on the good things in life?

That's where gratitude comes in. By intentionally practicing gratitude, you can train your mind to notice and appreciate the positives around you.

So keep reading to learn more about the benefits of gratitude and explore 10 gratitude journal prompts that can help you build a daily gratitude habit and cultivate a more positive outlook on life.

Gratitude as a coping skill for mental health

Numerous studies have shown that cultivating a sense of gratitude can have profound and positive effects on our health, happiness, and overall quality of life. Notably, research has found that gratitude may contribute to a variety of beneficial outcomes in both physical and mental health.

Physically, expressing gratitude can lead to better sleep quality, a more robust immune system, and even a decrease in physical pain. In one study, it was found that people who wrote in a gratitude journal for 15 minutes before bed had less trouble falling asleep and experienced more restful nights. Furthermore, gratitude has been linked to healthier lifestyle habits such as regular exercise and better dietary choices, which in turn contribute to overall better health.

Gratitude has also been shown to reduce symptoms of depression and anxiety, by helping people shift their focus from negative or stressful aspects of life to positive and affirming ones, thus reducing symptoms of mental health disorders. It can also boost feelings of happiness and well-being, as well as promote resilience in the face of adversity.

Overall, incorporating gratitude into your daily routine can serve as a simple, but powerful tool for enhancing well-being and promoting a healthier, happier lifestyle.

Why gratitude is hard to practice

Despite its numerous benefits, practicing gratitude consistently can be challenging due to a few psychological tendencies we possess.

One of the significant barriers to practicing gratitude is our inherent negativity bias, which is a well-documented psychological phenomenon. Negativity bias refers to the idea that negative events, emotions, or thoughts have a greater impact on our psychological state and processes than neutral or positive ones.

Our brains are naturally wired to pay more attention to negative experiences or threats because of an evolutionary adaptation for survival. Our ancestors needed a heightened awareness of the threats that surrounded them because it helped them stay alive. That instinct has remained, and it now tends to focus our thoughts on what's wrong rather than what's right. This negative bias can overshadow positive experiences and make it difficult to remember or recognize moments of goodness and sources of gratitude.

Another challenge of practicing gratitude is that expressing what we appreciate can sometimes make us feel vulnerable or uncomfortable, particularly if we're not accustomed to recognizing or sharing our feelings openly. Also, society often places an emphasis on self-reliance and personal achievement, which might inadvertently discourage expressions of gratitude, as acknowledging the help of others can sometimes feel like diminishing our own accomplishments.

Lastly, maintaining a consistent gratitude practice takes effort and intentionality. Like any habit, it requires time and consistent effort to cultivate, and in our busy lives, it can be easy to let such practices fall by the wayside.

Starting a gratitude journal

Starting a gratitude journal is one way to kickstart your gratitude practice, and it can have significant benefits for both physical and mental well-being. Regularly recording moments of gratitude encourages you to shift your focus from life's challenges to its gifts, cultivating a sense of positivity and contentment.

This simple gratitude practice can improve sleep quality, increase levels of happiness, reduce symptoms of depression and anxiety, and even boost the immune system.

Furthermore, the reflective nature of journaling encourages deeper personal insight and fosters an enhanced sense of self-awareness. Over time, this habit of noticing and appreciating the positive aspects of your life can foster resilience, improve your relationships, and enhance your overall life satisfaction.

9 daily journal prompts for mental health

To help you get started, here are 9 gratitude journal prompts:

Write about a person in your life who has made a positive impact on you and why you are grateful for them.
Write about something you take for granted every day, such as running water or electricity, and how grateful you are to have it.
Write about a small act of kindness someone did for you recently and how it made you feel grateful.
Describe a challenge or obstacle that helped shape who you are today and why you are grateful for the experience.
Write about something new that you learned recently and why you are grateful for the opportunity to learn.
Describe a place that holds special meaning to you, such as your childhood home or a favorite vacation spot, and why you are grateful for it.
Describe a natural wonder, such as a sunset or mountain range, that fills you with awe and gratitude and why it is meaningful to you.
Write about a time when someone forgave you and how grateful you are for their forgiveness.
Write about a personal quality or trait that you possess that makes you proud and why you are grateful to have it.

For even more journal prompts, check out this quick video:

Building a gratitude habit

Turning your gratitude practice into a gratitude habit requires conscious and consistent effort.

It starts with setting aside a dedicated time each day to focus on gratitude. This could be in the morning to set a positive tone for the day, or at night as a way to reflect on the day's events. Some people find it helpful to have a physical reminder, such as a journal on their bedside table or a reminder on their phone, to help them maintain this daily practice.

Next, engage in gratitude exercises that resonate with you. This could be writing in a gratitude journal, expressing gratitude to others verbally or in writing, or simply taking a few moments to meditate on things for which you're grateful. As one example, the Balance app has a quick and easy Gratitude meditation that guides you through the whole exercise. Practicing gratitude might feel strange or difficult at first, especially if you're dealing with stress or adversity, but remember that it's about progress, not perfection. Over time, as with any habit, it will become more natural.

Lastly, be patient with yourself. Cultivating a new habit takes time. There will be days when it feels difficult to find things to be grateful for, especially in challenging times. On these days, try to find gratitude in the small, simple things in life, like a hot cup of coffee, a comfortable bed, or a smile from a stranger. The goal is to make gratitude a regular part of your life, changing the way you perceive and interact with the world around you. By consistently practicing gratitude, you're likely to find that even on hard days, there's always something to be thankful for.

Balance as a resource for gratitude

Incorporating a gratitude practice into your daily routine can have profound effects on your mental and physical well-being. However, building a consistent habit takes effort and intentionality. That's where the award-wining Balance app comes in.

Balance offers a variety of guided meditations and research-backed activities that can help you cultivate a sense of gratitude and enhance your overall mental wellness. With personalized recommendations based on your goals and preferences, the app makes it easy to incorporate gratitude into your daily routine in a way that feels authentic and sustainable. Balance is also completely free for your entire first year.

Remember, practicing gratitude is not about being perfect or having everything figured out. It's about cultivating a mindset of positivity and contentment, even in the face of challenges. By downloading the Balance app on iOS or Android and using it as an additional tool for support, you'll be well on your way towards building a consistent gratitude habit that enhances your overall quality of life.

Unlocking your potential with positive affirmations