Gratitude Journaling: Cultivating Thankfulness Year-Round

January 23, 2024

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Gratitude Journaling: Cultivating Thankfulness Year-Round

Gratitude journaling involves regularly writing down the things you are thankful for in your life. It’s a simple practice that can profoundly benefit your mental and physical health when done consistently. 


The great news is that gratitude journaling is an activity you can engage in all year round, not just during the holiday season. Let’s explore the many reasons to make gratitude a daily habit, as well as tips to stick with it long-term.

Benefits of Gratitude Journaling

Adding gratitude journaling into your routine provides both mental and physical perks. Here are some of the top benefits seen from regular journaling:

Mental Health Benefits

Reducing stress and anxiety: Focusing on gratitude helps curb anxious thoughts and allows us to see the positives around us. This lowers stress and brings calm.

Improving overall well-being: Journaling allows us to reflect on sources of joy, satisfaction, and fulfillment in our lives. This boosts our mood and overall happiness.

Physical Health Benefits

Boosting the immune system: Studies show that cultivating gratitude can strengthen immune cells and lower inflammation in the body.

Enhancing sleep quality: Gratitude practices lower stress hormones, helping us relax and sleep better each night.

How to Start Gratitude Journaling

Carving out dedicated time and choosing your method are key first steps:

Setting Aside Time

Decide when gratitude journaling fits best into your regular routine. Many people find that first thing in the morning or at night before bed works well. Start with just 5-10 minutes per day to establish the habit. You can journal for longer as you gain momentum.

Choosing a Journaling Method

Writing prompts can be a valuable tool for daily journaling. Use prompt lists or gratitude journals with daily suggestions if you need help generating ideas. On the other hand, some people prefer free-form journaling and simply writing down their genuine thoughts and feelings without prompts. This could be a stream-of-consciousness type of writing or more organized thoughts about your day and how you felt about everything you experienced.

Incorporating Gratitude into Your Daily Routine

Incorporating journaling into your day is a great way to make it a habit. There are a couple of ways you can go about this:

  • Morning or evening practices: Try journaling as soon as you wake up or right before bed for reflection.
  • Weekly reflections: Take 10-15 minutes each Sunday to note big-picture things you’re grateful for.

Cultivating Thankfulness Year-Round

Gratitude journaling is a habit you can cultivate all year long using seasonal prompts, holidays, and challenging times as reminders to find the positive:

Seasonal Gratitude Prompts

  • Spring: Focus on feelings of renewal and growth – appreciate the blooming flowers, warmer weather, and longer days. Marvel at the plants sprouting up and the excitement of spring.
  • Summer: Practice outdoor appreciation – be grateful for opportunities to enjoy summer adventures like beach days, hiking, camping, and travel. Appreciate the freedom and leisure activities the warmer weather brings.
  • Fall: Give thanks for harvest and change – notice the beautiful transitioning leaves, cooler breezes, and cozy quality time spent with family and friends. Appreciate bountiful fall harvests and comfort foods.
  • Winter: Lean into reflection and coziness – bundle up and get comfy indoors. Savor a warm cup of tea or cocoa and give thanks for rest and the little things that bring joy, like soft blankets and good books.

Special Occasions and Holidays

  • Thanksgiving: Take time before your Thanksgiving meal to go around the table and share things you’re grateful for. Reflect on the blessings in your lives.
  • The New Year: Use the new year as a time for reflection. Look back at the year’s highlights, accomplishments, and lessons learned. Appreciate how you’ve grown.

Overcoming Challenges with Gratitude

Difficult times can actually deepen our gratitude by reminding us not to take the good things for granted. When faced with challenges, take time to journal about any positive you can find – a hot meal, laughter, or a kind word from a friend. Even small joys hold more meaning in harder seasons.

Tips for Sustaining a Gratitude Journaling Habit

Making gratitude journaling stick long-term requires commitment and flexibility. Here are some top tips:


  • Consistency is key: Carve out time for journaling every day, even if you can only spare a few minutes. Missing days can break your momentum. Stick to your routine as much as possible.
  • Experiment: If you feel your journaling becoming repetitive or forced, don’t be afraid to change things up. Try a new journal with fresh prompts or approaches. Write letters to loved ones expressing gratitude. Draw or craft to tap creativity.
  • Share with others: When you talk about your gratitude journey, it reinforces the commitment. Inspire loved ones by sharing your favorite journal reflections or encouraging them to start journaling, too.
  • Switch up timing: While consistency is important, shaking up when you journal can provide a new perspective. Try first thing in the morning for a week, then switch to right before bed.
  • Customize as needed: Gratitude journaling should adapt to your needs. Shorten on busy days or dive deeper when you need more reflection. The key is making it work for you.
  • Review regularly: Re-reading past journal entries helps you remember and reflect on blessings over time. Notice how gratitude builds.
  • Use reminders: Enlist apps, calendar alerts, or notes to remember your journaling time. Having visual cues helps build the ritual.
  • Be patient: It takes time to turn journaling into a long-term habit. Stick with it through ups and downs, and the benefits will come.

Tools and Resources

Take advantage of these helpful resources to guide your gratitude journaling practice:

Recommended Journaling Apps and Tools

  • Five Minute Journal: guided prompts and templates structured into daily gratitude, affirmations, and reflection. Makes it quick and easy.
  • Gratitude App: receive daily prompts and affirmations, and create vision boards to support your gratitude practice.
  • The 90-Day Gratitude Journal: a physical journal with daily templates to build consistent gratitude habits.

Books and Articles on Gratitude

Community or Support Groups

  • Fresh Tri App: community support for like-minded people looking to develop healthier habits, including positive thinking and reducing stress.
  • r/Gratitude subreddit: Reddit community to discuss gratitude practices.
  • Local in-person groups through, community centers, etc.

Year-Round Gratitude with Fresh Tri

Hopefully, this gives you inspiration to cultivate thankfulness daily. Gratitude journaling is a simple, accessible way to boost happiness and well-being at any time of year. We encourage you to start your own journaling practice and experience the joy, clarity, and contentment it can bring. When you focus on appreciating the positives, you’ll be amazed at how your perspective shifts. Let’s embrace gratitude together this year!


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