25 Journal Prompts for Gratitude & Reflection
Life moves quickly. It brings us streaks of joy and luck, chapters of transformation, and moments of difficulty. Sometimes these experiences happen separately, and other times they happen all at once. No matter what chapter you’re currently in, it’s important to slow down and sit with yourself—to be thankful for the good moments and reflective of the ones that have shaped or redirected you. This is where journaling comes in. The act of journaling is an intimate one. It’s a safe space to share what’s on your mind, without having to actually say things aloud. In many ways, journaling is one of the most profound tools for practicing gratitude and reflection, because a blank page is full of possibility.
GRATITUDE & REFLECTION
Gratitude, by definition, is “the quality of being thankful.” It’s a conscious way of expressing how grateful you are for everything in your life. Reflection, on the other hand, means “serious thought or consideration” when it comes to contemplating your feelings, ideas, and experiences. Gratitude and reflection often go hand in hand. You need one to have the other, and journaling is the perfect way to practice both. No one can tell you you’re doing it wrong, and practicing these mindsets through writing can look however you want it to. And that’s empowering.
GETTING STARTED
Before you sit down and start journaling, there are some things you can do to make the experience more peaceful and grounding. First, find a cozy, comfortable place where you know you won’t be disturbed. Journaling is a process, and sometimes you don’t know what you want to say or express until you get it out on paper. You have to work through your feelings as they are and without a filter, and this can take time. By settling into a good space physically, you’ll help yourself get into a good headspace, too. Second (and if possible), pick a time of day when you know you’ll be in the mood to journal. This could mean mornings when your mind feels refreshed, or evenings when you’ve had a chance to process the day. No matter what time of day works for you, choosing a time where you’ll be open to practicing some gratitude and reflection will make all the difference.
JOURNAL PROMPTS
List 5 small and 5 big things you're grateful for today. Why are you grateful for them? How do these things make you feel?
When do you feel happiest? Who are you with and what are you doing?
Name the pits and peaks of your week.
What’s something small you could do everyday or every week that would make you smile?
What’s an experience you’re really grateful for?
What's a challenging situation you've overcome?
What’s something your younger self would be really proud of?
What advice or words of encouragement would you offer your younger self?
What’s an aspect of your childhood upbringing that you’re really grateful for? How has this shaped you as an adult?
What’s an activity you did as a child that brought you joy? Is there a way to incorporate this into your adult life?
Name the people who have been most influential to you, and write about their impact on your life. This could be people you know or even public figures.
What’s a song that’s really special to you? Write down your favorite lyrics and why they resonate with you.
Think about a memorable compliment or positive comment that’s really stuck with you. Write about why it made such an impact.
What’s something that really grounds you when you’re feeling anxious or sad?
Think of a pivotal moment you've experienced. How did it redirect you? Did it bring you closer to where you wanted to be?
Reflect back on where you were one year ago today. Write about the key experiences (highs and lows) that brought you to where you are now.
Describe a time you took a leap of faith and it worked out better than you could have imagined.
Write about a time you felt like giving up. How did things work out and what advice would you offer your past self?
What’s your favorite quality about yourself, and why?
Is there a physical object you own that’s particularly sentimental or meaningful to you?
Describe your dream life. What about this idea excites you?
What’s something you’re looking forward to in the coming weeks, months, or year?
If you could go anywhere in the world, right now, where would you go and why?
What’s a photo that makes you really happy? Print it out, paste it into your journal, and write about the memory in the photo.
How does journaling make you feel?
Hopefully, one or more of these journal prompts resonated with you, and can provide a good foundation for a little gratitude and reflection. Use these prompts when you feel stuck, or need a little help getting your thoughts onto paper. Feel free to mix and match, or personalize them in any way.
Now, take a deep breath, crack open your journal, and get writing.
Guest Post By Lea Rose Allbaugh