Making a gratitude journal

Gratitude is all about noticing and being thankful for the big and small things in your life. Making time to feel grateful in a journal can help you feel better and happier.

Why is gratitude helpful?

It can be hard to cope when it feels like everything is going badly. There might be lots of negative or stressful things happening, or you might be struggling to focus on things right now.

Making time to feel grateful and appreciate things in your life can make you feel more positive overall, and it can make it less overwhelming when difficult things do happen. It doesn’t mean you have to ignore the things you’re struggling with, but it can make it easier to notice other parts of your life.

It can take practice to remember to feel grateful, and keeping a journal is a good way to start.

How to make a gratitude journal

A gratitude journal is a place to write down the things you appreciate. There’s no right or wrong way to keep a journal, you just need to think about what’s right for you.

We’ve got a few tips to help you get started:

  • Choose where to keep it
    You could create a Childline account and start a mood journal, write notes on your phone or keep a paper journal. Do whatever will be easiest for you to.
  • Set reminders
    You can write in your journal as often as you want, but it can help to set 15 minutes aside a few times a week to do it. Try setting alarms or reminders so you don’t forget.
  • Focus on a few examples
    It can be better to have a few, really detailed examples of things you’re grateful for. They could be events, things people have done or anything you’re glad to have.
  • Write down new things each time
    If you’re grateful for the same thing or person, try writing a new reason that you’re grateful for it. It can help to write down a reminder if something new or unexpected happens so you don’t forget to include them.
  • Think about things that have made life easier
    Try imagining life without the things or people that have made things easier, focus on what it is about them that helps.