Gratitude journalling is the simple practice of regularly writing down things you're thankful for. It's one of the most accessible wellbeing habits there is — needing only a few minutes and a pen — and is widely recommended as a gentle way to shift attention toward the positive.
There's no single method. A common approach is to note three things you're grateful for each day — they can be big (a person you love) or tiny (a good cup of coffee, sunshine through the window). Some people write in the morning to set the tone, others at night to end the day well. Being specific helps ('my friend called to check on me' rather than just 'friends'), as it makes the feeling more vivid.
Deliberately noticing good things counterbalances the brain's natural tendency to dwell on what's wrong or missing. Research has linked regular gratitude practice with improvements in mood and overall wellbeing for many people. It won't fix everything, and on hard days it can feel difficult — that's normal, and it's fine to keep it very small or skip a day.
The easiest way in is a prompt or a ready-made format. Our free gratitude journal, gratitude prompts and five-minute journal make it simple, and our guide to starting journalling has more. Gratitude journalling is a supportive self-help habit, not a substitute for professional help — if you're struggling, please speak to your GP.