The best gratitude journal for you is the one you're going to actually use, stick with and enjoy writing in. (Getty Images)
Sometimes, it really is the little things in life that bring the most joy — there's even science to back it up. Just over two decades ago, a study (the first of its kind) led by psychologist Robert A. Emmons set out to see how people benefit from practicing gratitude. It concluded that "a conscious focus on blessings may have emotional and interpersonal benefits." This kicked off a wave of additional studies that found practicing gratitude can have a positive effect on our mental health and relationships. So, how do you practice gratitude? There are a multitude of ways, but gratitude journals have risen in popularity over the years.
Any journal can be a gratitude journal — you just have to write what you're thankful for. But if you're experiencing a little writer's block or want some guidance, there are designated gratitude journals that offer prompts, inspirational quotes and reflections. The idea is that at the end of each day, you write down the things you're thankful for or the good things that happened. They don't have to be big revelations, either, in order for you to reap the benefits. You can write down something as simple as "I went out to dinner with my best friend" or "I love how my dog sighs as he snuggles up next to me on the sofa."
You don't have to write a lot, either. Some journals prompt you to write only one sentence! The best gratitude journal for you is the one you feel good writing in each day and the one that you're going to stick with. While it's OK to miss a few days, like exercising your muscles, practicing gratitude more consistently will result in more emotional benefits. Journaling is one way to help you make practicing gratitude a habit and hold yourself accountable. Not only that, but writing in a journal gives you a record of your gratitude and all the good things that have come your way, so you can return to those moments days, months or even years later.
Ready to practice a little gratitude? You can start as early as today. You can write notes to yourself on your phone or on your computer, or go old school and put those screens away with one of these daily diaries. Below are the best gratitude journals for helping you reflect, reframe and find the positives in each day.
If you've heard of gratitude journaling before, you've likely heard of The Five Minute Journal. More than 2 million copies have been sold worldwide, and it's helped bring gratitude journaling to the mainstream. Essentially, it provides weekly and daily prompts (enough for up to six months of journaling), and the idea is that you take a collective five minutes out of each day to journal in the morning and evening, answering questions like "What would make today great?" and "What did I learn today?"
In addition to the prompts, the journal itself is good quality — it has a hardcover and good paper — and it's neutral enough that it may even become a nightstand fixture.
"The prompts are straightforward, and they only take a few minutes to complete, but the benefits extend throughout the day," said one Amazon reviewer who shared they've been writing in the journal for a few months. "The morning prompts help me start my day with positivity and intention, while the evening reflections provide a grounding moment to acknowledge wins and lessons from the day. I’ve noticed a significant improvement in my mindset, gratitude practice and overall productivity since incorporating this journal into my life."
More than 22,000 Amazon shoppers rate this gratitude journal five out of five stars. Why? Its simple prompts only take a few minutes to fill out, and each week starts with a new inspirational quote to consider in your writing. The goal is to write three things you're thankful for each morning so you can start your day on the right now. However, each spread is organized by week, so at the end of the seven days, you can reflect on all the good things in your life.
One reviewer who said they "really love this" journal, recently started gratitude journaling said they chose this one based on its simplicity. They knew they wouldn't stick to it if they had to fill out a long worksheet or write more than once per day.
They explained: "There are just three lines for each day for you to write a few things you're grateful for. It's one of the last things I do each day and it really helps me slow down and reflect on my day. Even on the days that I'm really tired or that were really long, I know that this journal will only take me a couple minutes to complete so I still sit down to do it."
If you're looking for a little more guidance, this 90-day gratitude journal offers four to five simple prompts to fill out each morning and night, offering you a guided meditation and reflection. The prompts will ask you to write down each day's focus, daily affirmation, what you're excited about, what you're grateful for, something positive that happened during the day and how you felt.
"I've tried several gratitude journals, and this one is hands down my favorite," said one shopper. "The cover is sturdy, the binding is tight, the paper is thick and the intermittent colored pages are a nice bonus. This one has actually changed a time or two over the years, and it just keeps getting better. I've found I'm more likely to use a journal that I like writing in, and they're so pretty stacked on my bedroom shelf. Love starting and ending my day with gratitude!"
Have you heard of Gretchen Rubin's bestselling book, The Happiness Project? In it, she discovers the joy of writing one sentence every day in her journal. If you want to try it yourself, here's the journal for it. Each day has a few lines for you to jot down your sentence. Need a little inspiration? Every page has a quote at the top to help get you started. Just write down something good that happened that day. There are enough pages here that you won't need to get a new journal for five years — and you'll be able to look back at your journey with ease.
"It brings out the positive in me," said one customer. "I have to admit that writing only one sentence a day has been difficult for me, but the interesting thing about it is that writing one line actually forces you to sum up your day in a positive light. You won't sit there and write one bad thing about your day — you'll find yourself focusing on all of the good things that happened: the conversations, the laughs, your proud moments at work or something touching that someone said to you. I love knowing that for the next five years I'll have these moments to look back on and cherish. Life flies by so quickly, and I think it's important to journal and record the small moments."
If you're into writing down your thoughts in the mornings and evenings, this Papier gratitude journal is both pretty and thoughtful. Each day provides a new affirmation like "I am in control" or "Today is a good day." Then, there are a few lines to write down what you're looking forward to at the beginning of the day, and what you're grateful for at the end.
There are also pages for working through new situations by weighing the negatives and the positives. It can help you reframe your thoughts and work through them.
OK, this is pretty much the same Papier Gratitude Journal as the one listed above, but it's packaged in a spiral notebook with a soft cover versus bound with a hardcover. It all comes down to your preference! Some people may find that the spiral notebook-style makes it easier to fill in the pages. Either way, this one comes with a morning and evening prompt to list three things you're looking forward to and three things you're grateful for.
The reviews quoted above reflect the most recent versions at the time of publication.
