A gratitude journal is, quite simply, a tool to keep track of the good things in life. No matter how difficult and defeating life can sometimes feel, there is always something to feel grateful for. A gratitude journal is the perfect way to keep track of the things you are thankful for and what better month to do that than November!

“Enjoy the little things. For one day you may look back and realize they were the big things.” – Robert Brault

When we express gratitude, it fires up multiple areas of the brain that are responsible for delivering mood- and happiness-boosting chemicals—like dopamine and serotonin.

Benefits of a Gratitude Journal

• Lower stress levels.
• Journaling can give you a new perspective on life.
• Journaling helps you gain clarity.
• Can help you learn more about yourself and become more self-aware.
• Your gratitude journal is for your eyes only, so you can write anything you feel without worrying about judgment from others.
• On days when you feel blue, you can read through your gratitude journal to readjust your attitude and remember all the good things in your life.
• You may notice that although small, good things are happening.
• Make you feel accomplished, we all need a win this year, no matter how big or small.

Get started with gratitude prompts

• List five small ways that you can share your gratitude today.
• Write about a person in your life that you’re especially grateful for and why.
• What skills or abilities are you thankful to have?
• What is there about a challenge you’re experiencing right now that you can be thankful for?
• How is where you are in life today different than a year ago–and what positive changes are you thankful for?
• What activities and hobbies would you miss if you were unable to do them?
• List five body parts that you’re grateful for and why.
• What about the city you live in are you grateful for?
• Who has done something this week to help you or make your life easier and how can you thank them?
• What foods or meals are you most thankful for?
• What elements of nature are you grateful for and why?
• What are you taking for granted about your day to day that you can be thankful for?
• List 5 people in your life who are hard to get along with—and write down at least one quality for each that you are grateful for.
• What materialistic items are you most grateful for?

Maintaining your journal

• Keep your gratitude journal by your nightstand.
• Aim for writing down 5-10 things that you are grateful for each day.
• Set aside the same time each day to write.