Gratitude journaling is everywhere — life coaches recommend it, influencers swear by it, and it is often sold as a bit of a cure-all. We think it can help, but only if you do it honestly. Here is a different way to try gratitude journaling that avoids toxic positivity.
What is gratitude journaling?
Gratitude journaling is the practice of writing down what you are grateful for each day. The idea is that this type of journaling trains your mind to notice good things you might otherwise miss.
The problem with gratitude journaling
The premise sounds great — who does not want more joy? But gratitude journaling can slide into toxic positivity: pressure to only look at the positive and ignore the rest. That can increase shame and stress when life is genuinely hard.
When your mental health is struggling, you cannot just look for the good and pretend the difficult bits are not there. That is not healthy — and it is not real gratitude either.
A different way to try gratitude journaling
Our approach: acknowledge the hard days and notice what still matters. Gratitude is not about only focusing on the good. It is about exploring how you can bring more good into your life — without denying what hurts.
- Name what was difficult today — one honest sentence, no fixing required.
- Then find one small good thing — it can be tiny (a warm drink, a text from a friend).
- Ask what you learned — even tough days teach you something.
- End with one thing you are looking forward to — tomorrow or next week.
Your gratitude journaling kit
- A journal you enjoy opening — a Luxe Pattern notebook or wellness journal works beautifully.
- A comfortable pen — easy to pick up at the end of a long day.
- A daily reminder — five minutes before bed beats a perfect hour you never schedule.
10 gratitude journaling prompts (Yop & Tom style)
- What felt hard today — and what got me through it?
- One person who made today slightly better (and why).
- Something my body did for me today that I usually ignore.
- A moment of calm I want to remember.
- What I would tell a friend if they had my day.
- One thing I said no to that protected my energy.
- A small pleasure I could repeat tomorrow.
- What I am proud of from this week (however small).
- Something in nature I noticed today.
- One intention for tomorrow that feels kind, not punishing.
You can seek gratitude and find your joy — but do not ignore the tricky times. Acknowledge them and use them as opportunities to learn, grow and change.
Pair this practice with self-love journaling prompts or a year in review when you want a deeper reset.
