How to use these gratitude journal prompts
A gratitude journal records something you appreciate and the reason it matters to you. Choose one question below and answer it with a particular moment, person or detail. A sentence is enough to start; you can write more when you want to.
For example, “I appreciate my friend” becomes “I appreciate the voice message my friend sent before my interview because it reminded me I had support.”
UC Berkeley’s Greater Good in Action recommends being specific and exploring a meaningful detail rather than only listing broad categories. Its gratitude journal practice offers more guidance. The prompts and examples below are original suggestions from the MYLA team.
Morning gratitude journal prompts
- What part of this morning would I like to notice before I rush past it? Think of a sound, a taste, a view or a few quiet minutes.
- What did someone do yesterday that makes today a little easier? Name the action and what it made possible.
- What is available to me today that I can make good use of? It might be a tool, a small amount of time or someone’s advice.
Example: “I appreciate that my housemate washed the dishes last night. Making breakfast felt calmer with a clear counter.”
Evening prompts to remember your day
- Which small moment from today would I like to remember next week? Describe where you were and what happened.
- What went a little more smoothly than I expected? Write down who or what helped.
- What ordinary thing did I enjoy when I gave it my attention? A familiar song or the first bite of lunch can be enough.
Example: “I enjoyed the walk home when I put my phone away. I noticed the light on the trees outside the library.”
Prompts about people and connection
- Who made space for me recently, and what did they do? Remember a specific conversation or gesture.
- What is one small habit I appreciate in someone I know? Describe a recent time you noticed it.
- What have I learned from someone that I used this week? Connect their help to a real situation.
Example: “I appreciate that my colleague explains a new task without rushing me. I used her checklist today and knew where to begin.”
Gentle prompts for difficult days
You do not have to find a lesson in something painful or describe the whole day as good. Skip a prompt that does not fit, or write honestly about how you feel instead.
- Was there a brief moment that felt a little easier? You can describe that moment without changing your account of the rest of the day.
- What small comfort was available to me? Think of something concrete, such as a warm drink or a familiar place to sit.
- Did anyone help with a practical task, even in a small way? Write what they did and why it helped.
Example: “Today was exhausting. I appreciated my neighbor bringing in my package because it was one less thing to handle.” Both parts of that sentence can be true.
A simple gratitude entry you can adapt
Use this structure when a blank page feels awkward:
I appreciate [specific thing that happened], because [why it mattered to me]. One detail I want to remember is [detail].
Worked entry: “I appreciate my sister calling while I cooked dinner, because we had not spoken all week. One detail I want to remember is us laughing about the recipe I nearly ruined.”
To connect gratitude to an intention, add an optional next step: “Tomorrow, I want to make time to ask how her appointment went.” Gratitude looks at what you appreciate; an intention describes how you want to act. Our daily intention examples explain that distinction.
Write your gratitude entry in MYLA
In MYLA’s daily entry flow, the gratitude step asks, “What are you grateful for, and why?” Choose one prompt from this page and write your answer there. You can also use a notebook or your phone’s notes app.
Keep this guide open when you want a new writing prompt. To combine gratitude with goals and affirmations, follow our five-minute daily routine.
Explore your daily practice in MYLA ↗For iPhone & iPad · Free download · Some features require Premium
Questions about gratitude journaling
What if I write about the same person every time?
You can appreciate the same person repeatedly. Try describing a different moment or explaining a different reason, rather than searching for an entirely new subject.
Do I need to answer all 12 prompts?
No. They are options. Start with one that brings a real moment to mind and return to another when you want a different starting point.
Should I write every day?
Choose a rhythm that fits your life. You can try a few entries this week and decide whether the practice is useful. A missed entry does not create a backlog.
What if nothing comes to mind?
Leave it for another time, or note something you noticed without labeling it positive. A journal can hold an honest account of your day.
