Here’s a simple gratitude journal template that you can print for free. A daily gratitude practice can be a powerful way to cultivate a positive and grateful mindset. Working on your mental health is a great thing to do and these gratitude journal ideas and free printables will make it easier to get started! Journaling first thing in the morning is a powerful tool that helps you start the day on a positive note and get through hard times.

Foster positive feelings in your daily life with our free gratitude journal and you’ll see how it’ll become your favorite part of your daily routine.

The Science of Gratitude

Gratitude isn’t just a feel-good concept; it’s backed by science. Research has shown that practicing gratitude can have profound effects on both mental and physical well-being. When we express gratitude, our brains release dopamine and serotonin, neurotransmitters responsible for feelings of happiness and contentment. Regular gratitude practice has been linked to reduced stress, improved sleep, and increased resilience in the face of challenges. Moreover, it fosters a positive outlook, strengthens relationships, and enhances overall life satisfaction. By cultivating gratitude, we not only transform our mindset but also reap tangible benefits that contribute to a healthier and more fulfilling life.

gratitude journal template next to a cup of coffee and a potted plant.
Gratitude Changes Everything Daily Gratitude Journal

Gratitude Changes Everything

Keeping track of the things that make you happy and showing a little bit of gratitude for the simple joys of life on a daily basis is a simple way to live a life with less stress. Here are a few ways that a daily gratitude habit can change everything:

  1. Increases happiness: When we focus on the positive things in our lives and feel grateful for them, we are more likely to experience positive emotions such as happiness, joy, and contentment and combat depression.
  2. Reduces stress and anxiety: Gratitude can also help reduce feelings of stress and anxiety. By focusing on the good in our lives, we can shift our attention away from our worries and concerns, and feel more grounded and centered.
  3. Improves relationships: Expressing gratitude towards others can also strengthen our relationships and foster deeper connections. When we feel appreciated and valued, we are more likely to reciprocate those feelings and strengthen our bonds with others.
  4. Boosts resilience: Gratitude can also help us develop greater resilience in the face of adversity. When we focus on the good in our lives, we are better equipped to handle challenges and setbacks and bounce back more quickly.
  5. Enhances overall well-being: Gratitude can have a positive impact on our overall well-being, from our physical health to our sense of purpose and fulfillment in life. By cultivating a sense of gratitude, we can experience greater satisfaction, meaning, and purpose in our lives.

Free Printable Daily Gratitude Journal

This morning and evening daily journal template is designed to amplify your gratitude practice and set a positive tone for each day. This journal page provides a structured framework to start and end your day with intention and mindfulness.

In the morning, set your intentions for the day ahead, recite positive affirmations to cultivate a mindset of abundance, and reflect on what you’re grateful for, grounding yourself in appreciation from the get-go. Then, outline specific actions you’ll take to make today amazing, empowering yourself to actively shape your day’s outcomes.

In the evening, reflect on what you’ve learned throughout the day, fostering personal growth and self-awareness. Take time to acknowledge what went right, express gratitude for the things that made your day special, and cultivate hope by looking forward to tomorrow’s possibilities.

This daily journal template serves as a powerful tool to enhance your gratitude practice, nurture a positive mindset, and cultivate a life filled with purpose and joy. Download your free printable template below and start a journey of self-discovery and transformation.

Gratitude journal template to print
Free Printable Five Minute Journal PDF Template – Bullet Journal Style

How to Use This Gratitude Journal Template

In psychological research conducted by prominent gratitude scholars Robert Emmons and Michael McCullough, the practice of gratitude journaling has demonstrated several notable benefits. These include fostering greater social connection, enhancing personal well-being and happiness, improving sleep quality, promoting regular exercise habits, and reducing symptoms of physical pain.

Related: Need a few positive suggestions for your journaling? Try these printable Gratitude Journal Prompts, you will find a long gratitude list to provide suggestions and ideas.

Take a few minutes each day to reflect on what you’re grateful for, what made you happy, and what you could do to make your day even better. Practicing a habit of gratitude regularly can help boost your mood, reduce stress levels, and improve your overall well-being. The emotional impact is great!

Morning Journaling

Morning journaling can have numerous powerful benefits for your mental and emotional well-being.


  • Starting the day by reflecting on what you are grateful for can help shift your focus away from negativity and towards the blessings in your life. It could be something as simple as having a roof over your head or a warm cup of coffee in the morning. This practice can set the tone for the day and help you approach it with a more positive outlook.


  • Setting an intention for the day can help you focus on what is important and give you a sense of purpose.

Daily Affirmation

  • Affirmations are positive statements that can help you change negative thought patterns and build self-confidence. By starting your day with an affirmation, you can set the tone for how you want to feel and approach the day ahead.


  • Thinking about your actions for the day, even if they’re little things, such as showing kindness to someone, can help you become more aware of the impact you have on others and help you cultivate more meaningful relationships. 

Evening Journaling

Writing in the evening can be a great way to reflect on your day and process any emotions or events that happened. By taking time to reflect, you can gain insight into your own patterns of behavior, and identify areas where you can improve.

Taking even just a few minutes to think about the positive events of your day, what you learned, and what/who you are praying for can help you process your emotions and find meaning in the day’s events. Looking forward to something in the future can help you stay optimistic and hopeful.

Gratitude is a powerful emotion that can have a transformative effect on our lives. When we cultivate an attitude of gratitude, we shift our focus away from what we lack, and toward what we have. This shift in perspective can have a profound impact on our mental and emotional well-being, as well as our relationships and overall outlook on life.

You can print out multiple copies of this template and put them in a notebook, binder or folder to create your own gratitude journal diary. Happy journaling!


More ways to practice gratitude…

I hope you will grab a pen, and this free printable template, and start your gratitude journal practice. Wishing you loads of optimism, a positive mindset, and a life of happiness. Be sure to share with kids to start a habit of thankfulness! ♥️

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