Gratitude journal printable
A free one page gratitude journal with three lines for each day of the week. Print it, write something small and specific each day, and start again next week.
Updated 21 October 2026. Sources named on the page.
- Three ruled lines for each day, Monday to Sunday
- Plenty of room for a short note
- A4 and US Letter
- Free to print for yourself
Keep your gratitude in the Daily Journal
Three lines a day on paper, or the same in a private journal with a daily reminder and a streak that allows rest days. Free to start.
- Every claim names its study
- Alone, as a couple or with a group
- Private by default
What is on the sheet
- Three ruled lines for each day, Monday to Sunday
- Plenty of room for a short note
- A4 and US Letter
The picture shows the A4 gratitude journal printable. The US Letter version has the same layout.
How to use it
Each day write down up to three things you are grateful for. Small and specific works well: the first coffee, a kind message, a warm shower. It takes a minute.
A tip
If you miss a day, skip it and begin again the next. There is no wrong answer. If you want help getting started, start with something small that went right today.
Keep it small and specific
Write three small things each day, and be specific. "The first coffee, sitting down, before anyone was up" works better than "coffee". Specific moments are easier to remember and harder to repeat by rote.
Small is fine. A kind message, a warm shower, a stranger who held a door: ordinary things are the point.
When it feels forced
If a day feels flat, write one line and stop. You are practising noticing, not performing happiness. Skipping a day does not spoil the page; pick it up the next day.
Try a different angle now and then: a person you are glad of, something that went better than you expected, something you can do now that you could not once.
Read it back
Once a week, read the page back. Seeing the days stack up is the quiet payoff. The Daily Journal has a gratitude box on the Today screen and a view of the days you wrote, and it is free to start.
Questions
What should I write?
Small, specific things from your day, such as a kind message or a good meal.
How long should it take?
About a minute a day.
How long does it take each day?
A couple of minutes. Three short lines is enough.
Morning or evening?
Either. Evening suits people who like to look back on the day, and morning suits those who like to start with something good. Pick the time you will keep.
Is gratitude journaling a substitute for help?
No. It is a gentle habit, not a treatment. If you are struggling, speak to your doctor or a support service.
Keep going
Tools that go with this page
Each one shows an example screen, what the paid apps charge and what the Daily Journal does today.
Affirmation app
Meditation app
Journal appKeep going after the gratitude journal
Sign up free for the Daily Journal app: habits, food, mood and sleep in one private place. Free to start.