Building a positive mindset doesn’t just happen overnight—it requires intentional effort. One powerful way to foster gratitude, and happiness is by using a gratitude journal. This free Daily Gratitude Journal has been designed with both kids and adults in mind. It offers a simple, structured way to reflect on the good aspects of your days, even during challenging times. Sometimes it can be easier to focus on the negatives within our days, and it takes a little time for reflection to be able to find the glimmers in our day. Those can be the smallest of things, but those seeds can grow…
Gratitude journaling is a tool that can be a step along the way to help us to transform the way we think, feel, and act. With its thoughtfully designed prompts, this free resource is perfect for families looking to grow together in positivity and mindfulness.
Why a gratitude journal might help your positive mindset change
Gratitude is more than just saying “thank you” — it’s a practice that can help to rewire a little bit of your thinking to notice and focus on the good in your life. This journal encourages you to pause, reflect, and shift your perspective, making it a powerful tool for enhancing your, or you child’s emotional well-being.
Here are five key ways gratitude journaling can cultivate positive mindsets in kids (and grown-ups!):
- Encourages a focus on positivity
Writing down what you’re grateful for helps shift attention away from negative thoughts and toward the positives in life. This is especially beneficial for children who are still learning to manage their emotions. - Promotes resilience
Gratitude helps kids and adults bounce back from challenges. Focusing on what goes well—even on tough days—builds mental strength and resilience over time. - Improves emotional regulation
By reflecting on gratitude, children develop emotional awareness, a skill that helps them process feelings more effectively. Journaling offers a safe space to explore these emotions. - Boosts bonding and connection
When families journal together, it opens opportunities for deeper conversations and can strengthen parent-child relationships. Kids feel seen and valued, while parents model positive habits. - Cultivates mindful practise
Journaling is a mindfulness activity that can be carried into adulthood. Starting the habit young sets a strong foundation for a lifetime of conscious gratitude and self-reflection.
Help I can’t think of anything to be grateful for
We know how difficult it can be when you first start doing gratitude practise, so here are some examples of small things that might happy, or can be tweaked for you. We promise that once you get into the swing of things, you will have a better idea of what to choose for yourself:
10 glimmers for kids
- A warm hug from your parent before school, if you like hugs, or a nice smile if you don’t.
- Getting to sit on the back of the school bus, which is always cool
- Their favorite cereal for breakfast when you weren’t expecting it.
- Getting to sit next to your best friend at lunch.
- Finding a shiny pebble or cool stick during recess.
- A funny joke told by a sibling that makes you laugh.
- The family pet curling up beside them on the couch.
- Hearing your favorite song on the radio, and you haven’t heard it in ages.
- Extra ten minutes of playtime before dinner either inside or out.
- A kind smile, high-five or some other awesomeness from a friend.
10 glimmers for parents
- A quiet moment with their coffee before the kids wake up.
- Their child’s giggle that breaks through a stressful moment.
- Clean laundry folded (even if it was by themself).
- A quick “thank you” from their child without being prompted.
- Sound of siblings playing peacefully for once.
- Watching their child confidently try something new, even if it’s small.
- Finding an unexpected few minutes to sit down and relax—even on a busy day.
- Being greeted with a colorful drawing or craft from their child.
- Hearing their child say “I love you” just because.
- A peaceful bedtime where everyone goes to sleep content.
What’s included in the gratitude journal?
This free gratitude journal is thoughtfully designed to help both children and adults reflect on their day. The structure is simple but highly effective. Here’s what you’ll find for each day of the week (Monday through Sunday):
- Gratitude Prompts
Write down three things you are grateful for each day. These prompts offer a great opportunity to focus on life’s blessings, big or small. - Today’s Intentions
Set goals and intentions for the day with three action-oriented prompts. This encourages a proactive mindset and goal-directed behavior. - Biggest Wins
Reflect on your biggest achievements at the end of the day—no matter how small they may seem. This helps kids and adults practice self-recognition and feel proud of progress. - Tomorrow’s Joys
An uplifting section encourages anticipation and excitement about what tomorrow holds. It’s a simple way to cultivate hope and optimism.
How to make gratitude journaling a habit
Turning gratitude journaling into a daily routine can offer immense long-term emotional and mental benefits. Here are some practical tips for both parents and children to sustain this positive practice together.
Tips for Supporting Children
- Make it a routine part of their bedtime. Reflect on the day’s highs and lows together before they fill out the journal.
- Be an example. Sit down and journal alongside them so they see it isn’t just for kids but for everyone.
- Keep it fun and relaxed. Allow space for creativity—children could draw pictures or use stickers to express what they’re grateful for.
Tips for Adults
- Pair journaling with an existing habit like morning coffee or evening tea to make it easier to remember.
- Keep the journal somewhere visible, like a bedside table or your desk, to encourage daily use.
- Don’t overthink it — your entries can be as simple or detailed as you want. Even one heartfelt word is enough.
Building positivity as a family
Gratitude journaling isn’t just a solitary activity — it can become a bonding ritual for families. By sitting down together to fill out your journals, you can teach your children how to reflect on blessings and express joy.
Here are some ideas to make it a family activity:
- Schedule a weekly “family gratitude circle” where everyone shares one thing they were grateful for that week.
- Set goals together and celebrate each other’s “biggest wins” at dinner.
- Use the journal as part of your evening wind-down — share a quiet moment as you reflect and write.
Download your gratitude journal here
Our Daily Gratitude Journal is a great, and simple, but free tool to guide your family toward a more positive mindset. By practicing gratitude regularly, you can create a ripple effect of positivity, helping both kids and adults handle challenges with grace and resilience.
Start your journaling habit today—you’ll be amazed at the difference it can make in your mindset, your family dynamic, and your overall emotional wellness. Gratitude is free, simple to practice, and endlessly rewarding for the soul. Download it by clicking on the button or the image below:
If you are looking for other gratitude resources, or kindness ones on the site, thenn do check these out:
Other gratitude and kindness ideas from the site
Here are some more positivity and gratitude ideas from the site that you might also want to explore.
Gratitude jar for kids
Create a tangible place to put some of your gratitude ideas with the kids - using our gratitiude jar.
Positive thinking activities for kids: The Best Bad Day Ever
A book that is designed to help us to think about things in a different way which complements gratitude journalling really well.
Boost your child's day with free printable positive affirmation lunch box notes
Some positive affirmations to include in your ch8ilod's lunchbox which add to positivity practise.
Make your own worry jar #31daysofactivities
Something a little different for you as well - making a worry jar to help to feel a little more ihn control of the worries thst your child is having.
Here are some other ideas from the internet that you might be interested in too:
Gratitude ideas from the internet
Here are some more ideas around gratitude practise that might be helpfu; to introduce within the family as well.
30 Days of Gratitude Printable
A gratitude idea every day for 30 days - why not take a look?
Tips For Creating Healthy Mental Health Habits
Some tips for creating a more positive mindset.
Thank You / Gratitude Printable Greeting Cards
Finally, thank you cards that you can give to some4one to express that gratitude as well.
We hope that this is a helpful post – and see you again soon too.
Helen
Helen Neale
Helen is a mum to two, social media consultant, website editor and a qualified counsellor with experience of working with both children and adults.She is a registered member of the British Association of Counselling and Psychotherapists, with her own private practise. She also freelances with her local Mind organisation.Since giving up being a business analyst when juggling travel, work and kids proved too complicated, she founded KiddyCharts so she could be with her kids, use those grey cells at the same time, and supplement her counselling income.KiddyCharts has reach of over 680k across socials and the site. The site works with big family brands to help promote their services, as well as offering free resources to parents of kids under 10. She is a specialist counsellor for neurodivergent individuals and brings this expertise to her resources and the site. She is also an ADHDer herself.KiddyCharts gives 51%+ profits to charities, focused on supporting mental health and a community in TanzaniaHelen has also worked as a digital marketing consultant (IDM qualified) with various organisations, including Channel Mum, Truprint, Talk to Mums, and Micro Scooters. She loves to be creative in the brand campaigns she works on.Get in touch TODAY!