Gratitude Journaling

Carly Scruggs, MT-BC
12 minutes ago
4 min read

November Calendar with journaling prompts for each day. There is a list of all the prompts included in this blog post for more accessible copying/pasting and assistive reading programs.

In order to sustain taking care of other people, we must first take care of ourselves.

A couple of years ago, we released a blog post titled 30 Days of Gratitude, with a daily action item to promote mindfulness and positivity. This year, to build on that, here are 30 days of gratitude journal prompts.

Reminders!

Allow it to be messy and forgive yourself for not always being able to see the positive in everything. Give yourself permission to sort through all of the hard parts of life in your writing before navigating to what does feel good. You are only human, after all!
These prompts can be done in the morning, afternoon, or night, whenever suits your schedule best. Try to find a consistent routine in journaling, whether it be in the morning with your cup of coffee, or at night right before you close your eyes, or in your car between sessions.
Lastly, remember to thank yourself for taking care of you. We wish you a November full of gratitude, wherever you find it!

Journal Prompts:

What song has been resonating with you lately, and why?
What are you looking forward to today?
How have other people's actions positively impacted your day? What will you hold onto and what will you let go of?
What does your ideal day of rest look like?
Make a Venn diagram for how rest and fun are beneficial for you!
Challenge: Take a moment of quiet mindfulness today, however you can. Write about how you felt before and after.
How does stress show up in your life? How does it weigh you down? How does it motivate you?
Write about someone you look up to. How have they shaped your life?
Look around your space and pick a corner, wall, or shelf you really like — what is there? Are there trinkets tied to good memories?
What made you feel good today?
What is something you would like to try without the pressure of being perfect at it? Write yourself a permission slip to be bad at things and sign it!
What is an event that has changed your life for the better? How is it still impacting your life today?
When was the last time you got to catch up with a good friend? What did you talk about?
Write 3 things you are proud of yourself for (maybe even reward yourself in some way!)
Today I felt successful at...
Write about a phrase, quote, or piece of advice that means a lot to you. How has it shaped your thinking?
What are 3 of your strengths? How did you use them today?
Your ideal nighttime routine. Are there ways to make some of these elements a reality if they are not already?
Think of an item you use daily. What would a day in your life be like without it?
Write yourself a thank-you note, acknowledging the things you do for others and for yourself.
How did the weather make your day harder? How did the weather make your day better?
Write about an activity that has been bringing you peace lately.
Your ideal morning routine, are there ways to make some of these elements a reality if they are not already?
What was a time in your life when rejection was actually a blessing in disguise?
Write about someone you can always go to when you need support, maybe write them a thank-you note!
Write about your favorite tradition: What do you do? How did it start? Who is involved?
Today I learned...
How does love feel to you? Where do you feel it in your body? What things/places/people/memories do you attach the meaning of love to the most?
The month is almost over! Write about 2 highlights and 2 "lowlights" from the last 2 weeks.
Reflect on your month of journaling! What did you notice? Are there any recurring themes? Who did you reach out to? Who did you talk a lot about? What were you able to let go of, and what were you able to bring in more of?

Acknowledgment: We live in a time where it can feel hard to find space for gratitude. Amidst all of the chaos, hardship, and fear. SNAP food benefits are being cut as of November while the government is shut down. Gratitude takes the back burner when you do not have access to basic survival needs. Here are some resources for anyone impacted by this, or to share among community members or people you know who may be affected.

Food banks nationwide, based on zip code, as well as places to volunteer/donate if you are in a position to do so: https://www.feedingamerica.org/find-your-local-foodbank
Food banks do not have the infrastructure to support the mass need coming once SNAP benefits are cut. Please consider donating if you are in a position to do so. Here is a list of donations food banks really need right now: https://www.feedingamerica.org/hunger-blog/what-donate-food-bank-and-what-avoid

Sources: Journal Prompts used as inspiration if you are looking for more prompts to continue!