Let’s be honest. Some days just suck. Maybe your coffee went cold before your first sip. Maybe the news wore you out before 9 a.m. Or maybe you’re just tired of being tired. Those are the days when the idea of gratitude journaling feels a little… extra.
But here’s the thing: gratitude isn’t just about being positive and ignoring the hard stuff. It means noticing what’s here and now, even in the middle of the mess. And sometimes, it’s those odd, easily-overlooked moments that remind us life still has a few gems to offer. Even when we’re cranky.
If you’re finding yourself staring at a blank page thinking, “What the heck am I supposed to be grateful for today?”, this list is for you.
1. Hot Showers That Fix (Almost) Everything
Ever had a hot shower turn your whole day around? There’s something deeply comforting about standing under a stream of warm water and just…being. It’s not just cleansing , but can really be therapeutic. Next time your struggling for gratitude, jot down: “Grateful for hot water and 10 minutes of peace where no one can reach me.”
2. The Friend Who Texts “You Alive?”
We all have that one friend who checks in with humor, not pressure. They don’t need an explanation. They’ll just send a “you good?” text that lets you know you’re not alone. That simple act, especially when you didn’t ask for it, can feel like a life preserver on a bad day.
3. Memes That Seem To Speak To You
Gratitude doesn’t have to be deep to be real. That meme you saved because it perfectly captured your mood? That absolutely counts. Laughing at a meme when you thought your day was beyond saving is a quiet kind of joy. Don’t underestimate it.
Check out this list of 5 Journaling Tools For A Mindful Morning!
4. Blankets That Feel Like a Hug
Some blankets are just perfect. They’re not too thin, not too scratchy. They’re the comforting support you may not know you needed. If you’ve ever wrapped yourself up and felt even 5% better, add that blanket to your gratitude list.
5. A Song You Didn’t Know You Needed Until It Played
Whether it’s an old favorite or a surprise that just pops on, music can change everything. That one song that made you pause, breathe, and feel something? Write that down. Bonus points if you cry it out or dance like nobody’s watching.
It happens to everyone…
Last month, I had one of those days where everything felt like a lost cause. I opened my journal simply out of habit. All I could come up with was, “At least my shower had decent water pressure.” But the act of writing it down help show me something. It reminded me I wasn’t completely out of things to appreciate. It was small, but it cracked the door open.
That’s the magic of gratitude journaling. You don’t need sunshine and clarity—you just need one spark.
Not sure what a gratitude journal is really for?
I break it down in more detail in my article, What Is a Gratitude Journal For?. You’ll learn how it works, why it helps, and how it can support your mental and emotional wellbeing, even when things aren’t perfect.
FAQs
😊 Can I really be grateful for something small or silly?
Absolutely. Gratitude doesn’t have to be profound or deep. In fact, noticing the little joys, like your favorite mug or a cat video that made you laugh, helps train your brain to find the good in everyday moments.
💡 What if I can’t think of anything to write?
Start with one small thing. Look around you right now. Is there a smell, sound, or texture that brings even a sliver of comfort? Start there. If that’s too hard, try writing about what used to bring you joy. That counts, too.
🌦️ Does gratitude journaling work if I’m in a bad mood?
Yes! It can be especially powerful then. Remember. You’re not trying to force happiness, you’re just tipping the scale to your benefit. Gratitude journaling isn’t toxic positivity. It’s a tool for shifting your focus, not denying your feelings.
Final Thoughts
On your worst days, gratitude journaling isn’t about pretending everything’s okay. It’s about finding something small, true and positive to hold onto. Even if it’s just a blanket, a meme, or a five-second laugh.
So the next time you’re staring at your journal with zero inspiration, remember this: you don’t need a perfect day to find something worth writing down.
Have you ever written something totally random in your gratitude journal that ended up helping you feel better? Share your weird-but-wonderful gratitude wins in the comments. I’d love to hear them!
