Gratitude journal prompts that actually get you writing
This article is general information, not medical advice. It is not a substitute for a doctor, dietitian or other qualified professional who knows your circumstances. If you have a medical condition, are pregnant, or are changing your diet or exercise significantly, talk to one first.
A gratitude journal is a short, regular note of things you are thankful for. The easiest way to start is the three good things exercise: at the end of each day, write down three things that went well and why. Prompts help on days when nothing comes to mind. Below are twenty prompts grouped by theme, a summary of what the research does and does not show, and tips for keeping the habit going. I added a Three good things box to the mood journal for exactly this.
The three good things method
The exercise comes from positive psychology research by Martin Seligman and colleagues. Each evening, write down three things that went well that day, large or small, and a sentence on why each one happened. The why matters: it turns a list into a moment of reflection on your own part in the day, other people's kindness or simple luck. Specific beats general. Writing that your sister phoned to ask how the interview went works better than writing "my family", because it brings back the actual moment. Repeating the same items every day tends to make the exercise feel empty, so look for something new each time.
Prompts for ordinary days
- What was the best moment of today, even if it was brief?
- What did I use today that I would miss if it disappeared?
- What made me laugh or smile?
- What went more smoothly than I expected?
- What did I see, hear or taste today that I enjoyed?
- What do I appreciate about the place where I live?
- What skill or ability helped me today?
- What small comfort did I have today that I usually take for granted?
Prompts about people
- Who helped me today, and what exactly did they do?
- Who have I never thanked properly, and what would I say to them?
- Which friend would I call first with good news, and why them?
- What did a stranger or colleague do that made the day easier?
- Who taught me something I still use?
- What is one thing I appreciate about someone I find difficult?
The second prompt can become a gratitude letter. In Seligman's study, people who wrote and delivered a letter of thanks to someone they had never properly thanked got a large boost in happiness, though it faded over the following weeks.
Prompts for hard days
- What got me through today?
- What is one thing that did not go wrong?
- Who or what can I lean on right now?
- What have I come through before that I once thought I could not?
- What small thing can I look forward to tomorrow?
- What did my body do for me today?
Gratitude should not mean pretending things are fine. It is fine to write that the day was bad and still note one thing that helped. If forced positivity makes you feel worse, skip a day.
What the research says
Gratitude writing is one of the most studied simple wellbeing exercises. In a well-known 2003 study, Robert Emmons and Michael McCullough asked people to keep regular lists of things they were grateful for, hassles, or neutral events. The gratitude groups showed higher wellbeing on several, though not all, of the measures, and the clearest effect was on positive mood. In Seligman's 2005 online trial of five exercises against a placebo exercise, three good things was among those that increased happiness and reduced depressive symptoms for months afterwards. Later reviews of many studies have generally found the effects to be real but modest, and smaller when gratitude is compared with other positive activities rather than with doing nothing. In short, it is a useful habit, not a cure, and it is not a treatment for depression or anxiety.
Making it stick
Attach the habit to something you already do, such as brushing your teeth or closing your laptop, and keep it to a minute or two. A box to fill is easier than a blank page, which is why the mood journal asks for up to three good things alongside a quick mood rating from awful to great and a few tags; after a few weeks you can look back at the colour calendar and see which kinds of days you rated highest. If writing every day starts to feel stale, try two or three times a week instead. The habit tracker can show your streak, and How long does it take to build a habit? explains why a new habit takes longer than the often-quoted 21 days. A few minutes with the breathing exercise makes a calm start to the evening. Entries in the mood journal stay in your browser, with no account, and nothing is sent anywhere. If low mood lasts for more than two weeks, or you have thoughts of harming yourself, talk to a doctor or a helpline.
Sources and further reading
The claims in this guide rest on these references, which were checked when the guide was last updated. Spotted an error? The contact page says how to report it.