How to start a gratitude journal?

We hear a lot about gratitude. Being grateful for what you have, appreciating small joys, seeing the positive… On paper, it seems quite simple. In real life, between work, obligations, days that pass too quickly, and those where everything gets on your nerves, it's sometimes a different story.

That's precisely where a gratitude journal can do good.

No need to completely change your routine or write three pages every morning. A few minutes are enough. The idea is simply to create a small space in your day to pause and notice what's going well.

Because yes, even on a frankly ordinary day, there's often something.

A warm coffee. A ray of sunshine in the apartment. A message from a friend. A walk outside. Your cat snuggling up against you. Or just that little moment when, finally, no one is asking anything of you.

That's also what gratitude is.

What exactly is a gratitude journal?

A gratitude journal is a notebook in which you regularly record things you feel grateful for.

And it doesn't have to be profound or extraordinary.

Sometimes we feel like we should write something like "I am deeply grateful for this wonderful day the universe has given me."

But if that's not you, don't do it.

Your gratitude can simply be:

"My coffee was really good this morning."

And that's perfectly valid.

The goal is also not to pretend that everything is fine when it's not. You can have had a difficult day, be stressed, sad, or tired and still recognize that a small thing made you feel good.

Both can exist at the same time.

How to start a gratitude journal?

The simplest way is... to keep it simple.

Take your gratitude journal, get comfortable, and ask yourself one question:

What am I grateful for today?

Then write what comes to mind.

You can start with 3 gratitudes a day. It only takes a few minutes and is short enough for the practice to genuinely fit into your daily life.

For example:

I am grateful for the sun I felt on my face during my walk.

I am grateful I had time to have a peaceful lunch this morning.

I am grateful for that conversation with my friend that made me feel good.

There you go. Your gratitude practice is done.

No need to do more.

What to write in a gratitude journal?

This is probably the most frequently asked question when starting out.

And some days, the answers come easily.

Other days…

Nothing.

You stare at the page, and your brain suddenly seems to have forgotten absolutely everything that could be pleasant in your existence.

In these moments, go back to the simple things.

You can feel gratitude for:

• a person who makes you feel good;
• your house or apartment;
• your body and what it allows you to do;
• a good night's sleep;
• a meal you enjoyed;
• your morning coffee or tea;
• a walk outside;
• your pet coming to cuddle;
• a song you love;
• a burst of laughter;
• a conversation that made you think;
• the sun after several gray days;
• the beauty of autumn colors in Quebec;
• a moment spent by the river or in nature;
• something you succeeded at;
• a decision you made for yourself;
• a few minutes of silence;
• someone who thought of you;
• your bed after a long day;
• simply having a moment to yourself.

Gratitude doesn't have to be spectacular to be felt.

Some examples of gratitude to inspire you

If you're looking for examples of gratitude to write in your journal, here are a few:

"Today, I'm grateful I took the time to walk outside."

"I feel gratitude for my body that allows me to move."

"I am grateful for the message I received this morning."

"I am grateful I dared to say no to something that wasn't right for me."

"I feel gratitude for the quiet in my apartment tonight."

"I am grateful for the meal I just ate."

"I feel gratitude for this person with whom I can be completely myself."

"I am grateful for how far I've come this year."

You can also try to be a bit more specific.

Instead of writing:

I am grateful for my friends.

Try:

I am grateful for the coffee I had with my friend this afternoon. It felt good to laugh and talk about everything and nothing with her.

Suddenly, you're not just making a list. You're truly returning to the memory and the emotion associated with that moment.

Is it better to write your gratitude journal in the morning or in the evening?

There's no right answer.

Some people love to write in their gratitude journal in the morning. It allows them to start the day calmly, before getting into the rhythm of emails, work, and things to do.

You can make yourself a coffee or tea, put your phone aside for five minutes, and write.

Others prefer the evening.

In this case, the journal becomes a way to look back on your day and ask yourself:

What felt good today?

Sometimes you realize that a day you considered completely mundane actually contained several beautiful small moments.

The best time to write is really the one that works for you.

How to integrate gratitude into your daily life?

For a gratitude routine to last, it must be easy.

If you decide that every day you must meditate for twenty minutes, light a candle, do ten minutes of breathing, and write three pages before 6:30 a.m.... there's a good chance your new ritual won't survive very long.

Start small.

Your ritual could simply be:

I make myself coffee → I open my journal → I write 3 gratitudes.

Or:

I go to bed → I put down my phone → I write what I appreciated about my day.

You can also create a small mindfulness ritual: take a few breaths, draw a positive affirmation card, observe what resonates with you, and then write a few lines in your journal.

The goal is never to perform your ritual "perfectly."

The goal is to want to come back to it.

What about days when you feel no gratitude at all?

They exist.

And you don't need to force yourself to be positive.

The practice of gratitude is not there to erase anger, sadness, fatigue, or difficulties. It's not about positive vibes only.

You have the right to have had a bad day.

On those days, just look for something small.

I am grateful to be warm.

I am grateful for my bed.

I am grateful for this hot shower.

I am grateful to have five minutes alone.

That's enough.

Gratitude is not necessarily a big wave of appreciation. Sometimes, it's simply noticing a small, sweet thing in the midst of a day that was much less so.

What if gratitude became a reflex?

This is perhaps the most interesting part of this practice.

By consistently keeping a daily gratitude journal, you sometimes start to notice things as they happen.

You walk outside and notice the warmth of the sun.

You take the first sip of your coffee and tell yourself it's particularly good.

You watch the trees change color in Montreal and actually take a few seconds to look at them.

You receive a message and, instead of immediately moving on, you realize:

It makes me feel good that this person thought of me.

And ultimately, the journal is just a starting point.

The true practice also happens there: in our ability to be a little more present to what is already there.

Start today

If you want to start a gratitude journal, don't try to create the perfect routine.

Simply grab a notebook.

And tonight, write:

Today, I feel grateful for…

Then let three things come to mind.

Tomorrow, repeat.

At Sœur, we created the Gratitude & Writing Journal exactly in this spirit. A journal designed and printed in Quebec with a page dedicated to gratitude and another to free writing.

Because some days, you want to give thanks.

Other days, you mostly need to write.

And often, you need both.

A few minutes, a pen, a little calm.

And a moment just for yourself.