Practicing gratitude not only makes you feel good mentally, but it can also improve your physical health. Starting a gratitude journal is so easy that anyone can do it with just a few minutes a day. Use these gratitude journal prompts to improve your mind, body and soul!
Why You Should Use These Gratitude Journal Prompts
The act of journaling is a powerful thing that I talk about A. LOT. There are scientifically proven benefits of journaling that include enhancing your relationships, reducing depression, and longevity of life. I talk about this more in my post about how to start and why you need a happiness journal, be sure to check out that post!
So, we know that journaling is so helpful and and is actually tied to a happiness-health connection, but how do we DO it?! Here is what I want you to do when you decide it's time to start reaping the benefits of journaling!
Grab A Journal
This is square one, obviously. It can be a plain ol' notepad you have lying around, a super cute journal you pick up at Target (personal save) to help you stay motivated, or, heck, it could be a napkin for all I care! Just get something out to write on!
Carve Out A Few Moments Of Time
Let me guess, you think you're "too busy" to journal, right? I thought so, too. Hate to break it to you, angel... but that's a lie we are telling ourselves. That is a limiting belief. I am not saying you need to sit in a quite room for an hour each day. Now THAT, I ain't got time for. BUT I think we can all set a timer for 3-5 minutes and just WRITE. Agreed? Agreed. I like to do my journaling in the morning before the day gets started. This is when my mind is most clear and honestly when it hasn't been infiltrated by others thoughts (social media, tv, etc.)
Pick One Of These Gratitude Journal Prompts
Pick one of these prompts and just.. write! Whatever comes to your mind. There is no right or wrong way to journal. I like to try to keep my journal mostly positive. So if I write something nasty to myself (we are all SO critical of ourselves!) I always stop, re-frame it and write the TRUTH. Write to yourself like you would write to a best friend.
I have the journal prompts separated into categories. If you are struggling with a particular area (body image, food freedom, etc.) you can pick a prompt from that category. If no specific topic comes to mind you can simply scroll to a random one and whatever it is what you land on WRITE!
Gratitude Journal Prompts
General Mindset & Mental Health Journal Prompts
- Take a look around you right now. Pick out 3 things that you see that you are grateful for.
- What is one accomplishment you're grateful to have achieved?
- Take your phone out and scroll through your photos. Pick the first picture that makes you smile and write about that memory.
- Think of 3 people that you're grateful for and why.
- Write about what your ideal day looks like.
- What skill have you learned that you're grateful for an that comes in handy?
- Bring a smile to your face by writing out your favorite joke and making a plan on how you can tell someone this joke today.
- Write a letter to yourself from your 99 year old self. What would they say about your life and what you have accomplished?
- Write about your happiest childhood memory and how you can bring this joy to your life today.
- Pick one song that makes you happy, play it, and write about why it makes you happy.
- List 3 hobbies you enjoy doing and what it is you enjoy about them.
- What is one failure that you've had happen that allowed you to learn and grow. What did you learn from it?
- What is one small thing you can do today to brighten your spirits? (ideas: get a coffee, take a walk, take 5 deep breaths, etc.)
- Take 3 slow, deep breaths. Inhaling positivity and exhaling negativity. Describe this experience in your journal.
- Thinking about your best friend, a family member, or your significant other, pick one thing that you love about them and are grateful for. Journal about why you love this piece of them.
- Write a letter to yourself 10 years ago, what is one lesson you've learned that you're grateful for and wish you would have learned sooner?
- Write down 3 of your biggest goals as if they've already happened.
- Write a letter to yourself 5 years from now congratulating you for accomplishing all of your hopes and dreams.
- Interview yourself. Ask yourself where you want to be in five years. What does an average day look like? How can you make this happen?
Food Freedom Journal Prompts
- Describe what food freedom means to you. What is your definition?
- What is your "why" for wanting to find food freedom? What is your motivator?
- What is one experience that you can't wait to do when you find food freedom?
- Write out the feelings you'll experience when you finally make peace with food.
- Write a letter from your 99 year old self. What would they say to you about your food rules?
- What is one step you can take today to make peace with food?
- Journal about the positive impact finding food freedom will have on your relationships.
- Journal about the positive impact finding food freedom will have on the experiences you have in life.
- What is stopping you from finally working towards food freedom? How can you overcome this?
- Write a letter to yourself as if you've found food freedom.
- Write out your food freedom goals as if they've happened.
Body Image Journal Prompts
- Write 3 things you're grateful for that your body allows you to do.
- Write a thank you letter to your body for allowing you to live your life.
- What would you say to a friend if she expressed negative body image?
- Write a letter to your younger self helping her gain confidence and body image.
- Pick one body positive quote on Pinterest and write about it. (Tip: create a board of these so you always have more to go to!)
- Would you accept your body if it could do everything you want in life, even if it wasn't the size you were hoping for?
- Describe what making peace with your body would feel like.
- Pick a body positive phrase for the day. Write this phrase 10x.
- Think about what you feel are your "problem areas" and write a thank you to them for why you're actually grateful for what they provide you (extra stored energy, legs to walk, a belly that has birthed children, arms that carry the groceries, etc.)
- Think of a time when you were proud of something your body was able to do. (went for a bike ride, played with your kids, carried the groceries in in 1 trip, birthing children, allowing you to LIVE in it)
- Think about the part of your body that you struggle with. What would your 99 year old self say to you?
- What is one thing you're looking forward to doing that your body allows you to do?
- Think about exercise. What are your immediate thoughts? How do you feel about these thoughts? How would you like to feel and think about exercise? What is keeping that from happening? What would it look like to be grateful for movement VS use it to "earn" or "burn" your food?
If you want more ideas you can also take a look at my post on my top 20 intuitive eating affirmations. It could be ask easy as picking one of them and writing it 5x in a row!
I truly, truly believe that our thoughts are SO powerful. Journaling can truly improve our mindset, creating more positive thoughts, creating a more positive life! I also truly believe in the law of attraction (where like attracts like, what you focus on your will get more of) which I talk more about in my post on how to manifest food freedom.
I hope these gratitude journal prompts allow you to get started with journaling so that you can live a more positive life! Comment below with your favorite prompt! With so many to pick from I can't wait to hear your fave.
Happy food rule breaking!
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