Even when buying the Five-Minute Journal, I wasn’t completely convinced that I’d manage to stick with it for more than few days. Whilst I could totally see the benefits, commitment has never been my strongest point, and I could see myself making the effort for a short period of time before giving up and letting the book go unused. However, to my pleasant surprise, I’ve been using it for around a month now and it’s had such a positive effect on my mood and outlook on life. I’m becoming used to collecting happy moments, recognising even the tiniest of plusses and now have a record of what’s kept me ticking each day. It’s a wonderful tool, and I cannot recommend it more if you want to start a gratitude journal yourself.
If you aren’t familiar with the concept of this particular journal (or others like it), the premise is that, at the beginning and end of each day, you’re prompted to write about the things you’re grateful for, what you hope to achieve from the day and any amazing moments experienced. To begin with, I found the provided headings enough to get me scribbling but admittedly there are certain days that the prompts given to me by the Five-Minute Journal don’t really spark much inspiration. It’s on these days that I cross out the given prompt, and add my own. Here’s a selection of prompts that I like to use, and that you could add to your own journalling routine.
30 Prompts for Your Gratitude Journal
1. What are your most positive qualities?
2. A small act of kindness to complete today.
3. A favourite quote to inspire/lift/motivate you.
4. A moment that made you smile/laugh today.
5. How could you make a positive difference in the world today?
6. Who are you grateful for in life, and why?
7. Who do you look up to, and why?
8. Something pretty/cool/beautiful you noticed today.
9. A new book/magazine/blog you discovered today.
10. What are you thanking the universe for today?
11. Something new to try today.
12. One thing you can do to be more healthy today.
13. One thing you can do to be more inspired today.
14. Draw a picture of a happy moment from your day.
15. Who are you proud of today, and why (this could be yourself!)?
16. Something you read today that made you think.
17. How will you stay mindful/present today?
18. A song that you loved/danced to/kept you going.
19. A great idea you had today.
20. A fear that you conquered today.
21. Something you did to prevent something negative happening today.
22. How do you feel right now?
23. Something that makes you different, and why you love it.
24. A compliment you received today.
25. How you worked on (insert goal here) today.
26. An amazing quality you noticed in someone today.
27. What made you feel nourished today (mentally, physically, spiritually)?
28. Something you did today that made your life simpler.
29. Forgive yourself for something that made you feel guilty.
30. How will you challenge negative thoughts that may arise today?