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You are 42% more likely to achieve your New Year’s goals by writing them down in your journal. The simple act of writing your goals on paper can boost your success. Why? Because you are setting the intention to work on your goals and affirming their importance in your life. By writing your goals in your gratitude journal, they will feel like a positive addition to your day. These 10 gratitude journaling prompts will help you start the new year off right, crushing your goals and making the most of every day.
What is a gratitude journal? The answer is in the name. A gratitude journal is a journal specifically to write everything you feel grateful for in your life. Gratitude journaling is a routine where you stop to reflect and find out exactly what makes you grateful.
The Benefits of Gratitude Journaling for Goals
Incorporating gratitude journaling can be very impactful for setting and achieving your New Year’s goals.
10 Gratitude Journaling Prompts for Your Goals
You don’t just create one goal for your whole life. Every year I create a different goal for each of the different areas of my lifestyle: Body, Mind, and Soul. Keep Reading to find journal prompts for every aspect of your life too.
Gratitude Journaling Prompts for Health Goals (Body)
- What health milestone or progress are you proud of, and what steps can you take to build on it?
- Who or what motivates you to stay active and healthy? How can you express gratitude for their influence?
- Think about a time you felt truly energized and well-rested. What made that possible, and how can you recreate it?
- Hike to a place in nature you’re grateful for that makes you feel grounded and at peace. Write your New Year’s goals while surrounded by calming nature.
Gratitude Journaling Prompts for Learning Goals (Mind)
- What’s a moment of peace or clarity you experienced this past year? How can you create more moments like that?
- What routines or tools (like journaling!) help you stay organized and aligned with your goals?
- List three qualities about yourself you’re grateful for. How can they help you achieve your goals?
Gratitude Journaling Prompts for the Soul
- Think of a challenge you faced that required resilience. How has overcoming it strengthened your inner self?
- Close your eyes and take a deep breath. Hold it for five seconds. Slowly breathe out. Write about your mindful practice and routine. How will it guide you towards your goals?
- Write about a time when you felt deeply connected to something bigger than yourself. What made that experience special?
Bonus: 5 More Gratitude Journaling Prompts for the New Year
Don’t be afraid to dream big. While a good gratitude journaling practice can keep you calm with certainty, I think journaling is great for fantasizing about your new future. Here are 10 extra prompts to help you dream big this New Year.
- (Travel) This year you want to travel solo for the first time. Remember a moment last year when you overcame your fears (ex. talking in front of a crowd). How did you overcome that fear? How can that lesson help your solo trip this year?
- (Yoga) Think about your last yoga class. How will prioritizing your health and wellness uplift your life?
- (Self-Care) Write about the last time you had twenty, uninterrupted minutes to yourself. How are you going to do that more this year?
- (Manifestation) What does my dream life look like?
- (Personal Growth) What limiting beliefs about yourself can you turn into strengths this year?
Tips to Create a Gratitude Journaling Routine
Find Time to Use Your Gratitude Journaling Prompts
A consistent journaling routine is important to reap all of the benefits. This routine can look different for everyone. Are you a morning person? Maybe pull out your journal while enjoying your morning coffee. Here are 5 tips to incorporate gratitude journaling into your daily or weekly routines.
Habit Stacking
In the book “Atomic Habits” by James Clear, he mentions a technique called habit stacking. Habit is when you take a routine you already do every day without thought (old habit) and pair it with and new activity (new habit). It is a tiny change but over time the new habit with become part of the routine. It is an easy way to hack your mind and build consistency quickly.
Example: Every morning before work, I enjoy a cup of tea in my favorite chair in my living room. It is the perfect way for me to start my day. To add gratitude journaling to my routine, I would simply place my journal on the coffee table by my favorite chair. Then every morning while I sipped my tea, I would also write in my journal and reflect on my blessings from the day before.
Schedule a Meeting with Yourself
Are you a busy person? To a person on the go, it is hard to find time for yourself that doesn’t involve sleep. But the benefits of gratitude journaling are the perfect reason to prioritize “me-time”.
A simple trick for busy bees is to schedule a journal writing session like a meeting. Just like those “can’t be missed office meetings”, your journaling sessions cannot be missed. Use a time-blocking scheduling system to manage the important areas in your life such as work, friends, and self-care. And make sure to schedule at least one journaling session a week.
Have a Dedicated Space for Journaling
A cluttered environment usually means you have a distracted mind. A journaling session requires you to be distraction-free and completely focused. Create a space in your home that is calming and comfortable, like my favorite chair in my living room. This area should calm you, thus giving you a thoughtful answer to each gratitude journaling prompt.
Get a Journaling Buddy
What is a Journaling Buddy? Well like a gym buddy, Journaling Buddies are accountability partners. You and a friend agree to regular check-ins to make sure you are both upholding your commitment to journal regularly. Having regular check-ins/ meetings with an accountability partner increases your chances of success to 95%.
Like all partnerships, this can be flexible to whatever you need. If you don’t want to talk about what you wrote in your journal, here are some ideas to do at your next check-in meeting:
Make the Experience Fun
Like repeating the same workout routine gets boring after a while, a familiar journaling routine can become dull when done too much. So spice it up a little. Join a gratitude journaling group on Facebook and hear other people’s stories. Or maybe your journal is boring. Decorate it!
Being consistent in your journaling practice is easy when you want to show up. Every few months find creative ways to change your routine and make your experience more fun. With its many benefits, Gratitude Journaling should never feel like a chore.
A Journal for You Reflections
Capture your thoughts, dreams, and intentions with the Embrace the Present journal. It’s your perfect companion for mindful journaling, creative writing, and gratitude journaling prompts. Embrace the beauty of the present and let your story unfold.
Incorporating journaling into your daily routine with these gratitude journaling prompts is a powerful way to bolster your New Year’s goals. Moreover, gratitude journaling helps build resilience, allowing you to navigate challenges with grace and determination.
As you embark on this journey of self-discovery and goal-setting, remember that consistency is key. Make it a habit to jot down your thoughts, and over time you’ll witness the profound impact this simple practice can have on your life. Whether you’re celebrating small wins or expressing thankfulness for the support you receive, each entry in your journal brings you one step closer to a fulfilling and purposeful year.
Ready to start your gratitude journaling practice? Invest in a quality journal that inspires you to write regularly. Check out a collection of beautifully designed journals from my favorite brand here, and begin your journey towards a more mindful and goal-oriented New Year today. Your future self will thank you!
