Today you’ll learn how to use this simple free printable gratitude journal pdf and why it works.
Indeed, getting started in a gratitude journal, and actually keeping it can be a real struggle.
In fact, I tried making daily gratitude journaling a habit several times.
After a lot of trial and error, I finally came up with the best gratitude workbook that works for me.
With this in mind, I created a minimalist free printable gratitude journal pdf.
Along with this, in this blog post, you can find step by step guide to help you start or finish (or both) your day on a positive note.
So if you’re still wondering:
- what is the purpose of a gratitude journal is
- how to start your own gratitude journal
- what you should write in a free printable gratitude journal pages
- what is the best printable journal?
- where you can get a gratitude journal (hint: you can download the template for free)
Then keep reading.
Table of Contents
What Is The Purpose of a Free Printable Gratitude Journal
First and foremost, let me explain what a gratitude journal is.
Basically, it’s a type of gratitude list where you write down all the good things you’re grateful for.
Undoubtedly, there are many benefits of gratitude.
For example, practicing gratitude regularly is a great idea for your mind, body, and soul.
Indeed a daily gratitude habit is a different way to focus on only positive thoughts which helps you to:
- feel less stressed
- reduce anxiety
- sleep better and longer
- feel happier (according to Harvard Medical School)
- improve your physical health (the best way to get a stronger immune system and lower blood pressure)
- build positive emotions
- ease pains
- improve relationships
Also, you can make a practice of gratitude any day of the week.
Although it may sound unrealistic (trust me, I was so skeptical about this whole gratitude thing), a gratitude journal practice is definitely worth trying.
For this reason, you can download a free gratitude journal perfect template set to see how this simple self-care practice improves your life quality tremendously.
How to Start a Gratitude Journal
Now that you know what the purpose of a gratitude journal is, before you get my free gratitude worksheets pdf, here I gathered the best tips I wish I had known sooner.
It’s ok to use your free printable gratitude journal once or twice a week
Last year I wanted to start my own journal in a perfect way.
Unquestionably, it was the very first reason I failed to keep a habit of gratitude.
First and foremost, there is no good or wrong way to express gratitude.
And with an “all or nothing” mindset, missing two or three days in a row was enough to give up the idea of gratitude journaling.
Obviously, developing an attitude of gratitude has a positive effect on your daily life as self-care activity is part of your daily routine.
However, it’s really tough, especially at the beginning.
Because let’s face it – everyday life can be a little bit busy.
Sometimes it may even start to remind some kind of daily chores you have to do.
So keep in mind that using a journal even once a week but regularly is more beneficial for you than using it daily but for a short period of time.
Include journaling in your routine
With that being said, schedule your gratitude journaling as a part of your daily routine.
Even if you use the journal once a week.
Get a free printable gratitude journal you’ll love to use
Generally, one of the most popular questions when it comes to gratitude journaling is about the journal itself.
What is the best gratitude journal?
As always, I simply say that it all depends on your personal preferences.
For example, you can use as a gratitude journal following tools:
- my free printable gratitude journal pdf
- random school notebook
- digital gratitude workbook
- gratitude journal app
Here you can find the best daily journals for 2023.
Overall, my best advice would be to use a journal you enjoy the most.
When it makes you feel excited and motivated to actually spend maybe 5 minutes on filling a 5-minute journal, it’s a sign you find an effective way that works for you.
Use gratitude journal prompts
The next common issue almost every beginner has with practicing gratitude is what you should put on your blank pages.
In fact, every time I tried to use the famous “I am grateful for” area with three lines below, I wrote the most basic things (family, health, coffee shop-wink wink, etc).
And I quickly felt that this entire expressing gratitude thing didn’t make any sense.
In that case, I just made the most common mistake – I wasn’t specific enough.
Moreover, I didn’t have a clue what I should write in a gratitude journal.
With this in mind, I highly recommend starting from this simple exercise.
My favorite way to build a positive thinking mind is by using gratitude journal prompts.
What you should write in a gratitude journal
Basically, journal prompts are guided and thoughtful questions that help you reflect on the smallest aspect of your life.
Definitely, writing prompts was a real game-changer for me.
You’ll no longer star at the blank page, having emptiness in your mind and feeling uninspired.
As an organized person, I like to categorize journal prompts into 4 categories:
- people
- objects
- places
- experiences
To create a gratitude journal prompt I simply choose one thing from one category and then I add one of these three sentences below:
- the thing I love about…
- my favorite…
- describe…
For example:
- small things I love about (experiences) the current season
- my favorite (people) blogger
- describe (places) a magical place in the neighborhood
- positive things I love about (people) is my body
- my favorite (non-living things) clothing piece
- describe (experience) the best food memory from this year
Always ask yourself “Why?”
Last but not least, you always want to ask yourself why you’re grateful for this specific person/item/place/experience.
For example, I’m grateful for a specific experience because of it:
- taught me….
- made me growth
- prove to me that…
Or alternatively, I’m thankful for this specific item because of it:
- helps me to be…
- allows me to do…
- makes me feel…
Definitely, it’ll make your daily gratitude practice complete.
Gratitude Journal Example
Journal Prompt: describe a place that makes me relaxed.
I’m grateful for my living room nook because it’s a place where I can be 100% myself.
I feel relaxed when I’m sitting in a cocoon-hanging egg chair, having fluffy throw pillows minimized my lower back pain.
After snuggling in a warm blanket with a hot cup of lemon tea, I feel safe.
Being surrounded by plants, I’m connected with nature.
After a long day in front of a screen, I’m grateful to read a book and feel peace in my mind.
Gratitude Journal Ideas
Apart from working with journal prompts, you can practice having a grateful heart in different ways.
For example, creating a list of things you’re thankful for is a great activity.
Basically, it’s always a good idea to work on developing a more positive mindset.
In fact, so-called “days of gratitude” are one of the different things you may want to practice first thing in the morning.
It only takes a little time each day, but the impact on you, and your family members is huge.
Also, you can repeat positive affirmations during your workout or yoga sequence.
On that note, positive affirmations are short phrases, that, similar to specific items, infuse your thoughts with your own wants and desires.
Additionally, feel free to use your bullet journal’s first page as a great place for gratitude quotes.
Undoubtedly, my favorite one is the following:
“If you concentrate on what you have, you will always end up having more. If you focus on what you don’t have, you will never, ever have enough.” – Oprah Winfrey
Last but not least, prepare cute journals for your kids.
Indeed, gratitude is a perfect practice, making them grateful kids who appreciate the good things in their lives.
For instance, you can set up a bulletin board at home.
Then the entire family can use the board to share what makes them happy today.
To be honest, it works great, especially during the holiday season.
Alternatively, even the smallest notes created on a cell phone remind everyone of the joy found in everyday moments.
Free Printable Gratitude Journal PDF with Journal Prompts
Definitely, almost all my gratitude journals looked the same.
Well, I don’t know even if I can name the small part of the daily planner schedule a gratitude journal.
But what I know for sure – it didn’t make me feel excited to actually complete it.
Quite the contrary, I was so bored with the basic design.
Also, I tried a gratitude journal as a separate lined notebook.
And although I loved journal prompts, they stressed me out. I almost feel forced to complete all the empty lines.
With this in mind, I designed my free journal pdf template includes the following:
- 1 letter size (8.5 x 11”) dot grid gratitude journal page
Definitely, dot grid paper gives you more freedom and flexibility (surely, this is why we love bullet journaling).
Apart from expressing gratitude with words, I love using simple doodles, drawings, scraps of paper, or even photos.
Sometimes it’s so much easier to say something in visual form than find the right words.
- journal prompts examples
Without a doubt, getting started with a gratitude journal is less overwhelming with already pre-made journal prompts.
Feel free to use my favorite journal prompts for a smooth start to your practice of daily gratitude.
All Anja Home free printables are for personal use only.
Free Printable Gratitude Journal PDF
To sum up, keeping a gratitude journal is a great way to create positive thoughts, and focus on little things.
The great thing is that it doesn’t have to be something really extravagant like flying in a hot air balloon in Cappadocia.
Five minutes alone in silence, your younger kids’ hug, older kids’ success – discover gratitude in these moments.
Also, keep in mind that it’s always easier to be grateful when everything in your life goes amazing.
However, try to find what you’re grateful for, even in difficult situations when your world seems to fall apart.
I hope my free printable gratitude journal pdf file makes you feel excited about getting started with practicing gratitude.