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Gratitude Journaling to Support Positive Mindset

I know even the THOUGHT journaling can feel painful! But trust me, the benefits of putting pen to paper are truly incredible! When we add "gratitude" to our journal practice it has been shown to be an extremely effective tool for reaching goals and improving the quality of life. Here are some of the research based reasons to start a journaling practice even if you can only commit to 5 minutes per day.

  • Journaling can improve mood, happiness and outlook on life

  • Journaling can improve sleep

  • Journaling can improve self-esteem

  • Journaling can improve your relationships

  • Journaling reduces stress and can help you overcome trauma

Getting started

Choose a time that you feel that would work best for you. Write whatever comes to your mind or choose a prompt below. I do suggest trying to keep your journal mostly positive. If you notice you are going down a negative spiral, stop, then reframe it from a place of curiosity and compassion. How would you speak to a trusted friend? A child? Try to write to yourself the same way.


  1. Think of three people that you are thankful for and why.

  2. Take your phone out and scroll through your photos. Pick the first picture that makes you smile and write about that memory.

  3. What skill have you learned that you’re grateful for and that comes in handy?

  4. Write a letter to yourself from your 100-year-old self. What would they say about your life and what you have accomplished?

  5. Write about a happy childhood memory and consider how you can bring this joy to your life today.

  6. Who is the most positive person you know? How do you feel when you are around him or her?

  7. Think of your favorite hobby. What do you enjoy so much about it?

  8. What would you do if your best friend needed to be cheered up?

  9. What is something you thought of as a "failure" that has actually allowed you to learn and grow? What did you learn from it?

  10. Write about a perfect "day off" what would you do? Who would you see? Why?


  1. Write 3 things you’re grateful for that your body allows you to do.

  2. Write a letter to your younger self helping her gain confidence and body image.

  3. Think about the part of your body that you struggle with. What would your 99-year-old self say to you?

  4. Think of a time when you were proud of something your body was able to do.

  5. What would you say to your best friend if you they were upset that they has gained weight.

  6. If you have a child or partner, consider what they would say they love most about you?

  7. If you had the chance, what would you say to the person who bullied you because of your body? Be as savage and badass as you can.

  8. Think of someone you admire, write down the first 3 characteristics that come to mind (is their body on that list?)

  9. Which piece of clothing do you feel the best in? Why?

  10. How would you like your body to feel today (e.g. strong, ground, at ease, energized) and think of what activities you could do/not do that would help you feel that way.


How does it feel to put pen to paper? It may feel strange at time but journaling is a gift you are giving to yourself. Time to process big feelings & emotions, have an outlet for your thoughts, develop resilience and cultivate gratitude.

If you would like to work 1:1 to heal your relationship with food & body book a free call today! I can't wait to get started with you!

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