Gratitude journal
In the evening, write down a few things you’re grateful for. They can be big or small, from today or from any time. A person, a comfort, a kindness, something you’re looking forward to. Stay with each one for a moment before you move on.
Studies have linked gratitude with calmer, more pleasant thoughts at bedtime. It’s a way to end the day, not a treatment for insomnia.
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Tonight’s entry
Things I’m grateful for
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A few ways in
“My sister called to check on me” holds more than “my family.”
Think of the people behind the good parts of your day, not only things.
For a moment, picture the day without it.
One thing, written slowly, is plenty.
See an example
Things I’m grateful for
My sister called to ask how the interview went. She’d remembered the day.
The first cool evening of fall, with the window open.
An easy walk home. My knee didn’t bother me once.
Your entries
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Gratitude journal or three good things?
A gratitude journal is about appreciation. Anything you’re grateful for counts, from today or any time, with no reason needed. Three good things is a different practice: three things that went well today, each with why it happened.
Either one fits the evening, before your wind-down or as part of it. The wind-down routine worksheet has room for it.
On paper
A week of evenings on one page, with the prompts beside it.
- This language Printable gratitude journal PDF or fillable gratitude journal PDF
- In Spanish printable gratitude journal PDF or fillable gratitude journal PDF
Where it comes from
- Wood, A. M., Joseph, S., Lloyd, J., & Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of Psychosomatic Research, 66(1), 43–48. doi.org/10.1016/j.jpsychores.2008.09.002
- Boggiss, A. L., Consedine, N. S., Brenton-Peters, J. M., Hofman, P. L., & Serlachius, A. S. (2020). A systematic review of gratitude interventions: Effects on physical health and health behaviors. Journal of Psychosomatic Research, 135, 110165. doi.org/10.1016/j.jpsychores.2020.110165
Everyday Insight’s tools are for education and personal reflection. They are not therapy or medical care, and they are not for emergencies. In an emergency, call 911. If you are in crisis in the United States, call or text 988.