30 Day November Gratitude Journal Challenge


November is here! What does that mean? Other than turkey, pumpkin spice lattes, and Netflix binge days? Uhmmm the season of giving thanks, duh! This can be such a fun and exciting time, but for the rest of us - the emotionally intense or anxious - this can be a very stressful time.

Practicing gratitude through journaling is a very trans-formative process.

Proven Benefits of Expressing Gratitude:

  • Better Mental Health

  • New healthy relationships

  • Decreased stress & anxiety

  • Better sleep

  • Improved emotional strength

Read more: 15 Life-Changing Ways to Practice Gratitude for Emotional Strength

This season, you can improve your mental health and emotional strength by taking the 30 Day November Gratitude Journal Challenge!

What is the Challenge?

30 days of guided journaling to help you develop a positive mindset of acceptance and thankfulness! In 30 days you can be happier, more positive, and less anxious. BUT this will not work if you do not commit. Gratitude is more than saying thanks, it’s an intentional practice.

Step 1: Find a Journal

It doesn’t have to be fancy. Use any notebook that inspires you to write. Dedicate this notebook to your challenge. Doing this allows for you to focus on expressing gratitude.

Step 2: Commit to a Time

Schedule about 10-15 minutes for the next thirty days. This time will be for you and you alone. Make sure it is a time where you feel relaxed and free to think. This can be in the morning or in the evening - whatever works for your schedule! Just make sure to stick to it :)

Step 3: Find a Quiet Place

Where can you write that brings you peace? You can write at the park, your room, or your favorite coffee shop. This must be a place where you can focus on your thoughts and journaling.

Step 4: Journal

Everyday, think of one thing that made you smile. What brought you happiness? What do you take for granted? Try to fully express how you feel about these things. What emotions do you experience? Sensations? Thoughts? The deeper you reach into the physical experience, the more powerful this challenge will be.


Struggling for writing inspiration? You’re in luck! I have prepared 30 writing prompts to help you express the most gratitude ever. These prompts are meant to awaken your emotional responses and build up your strength.

Day 1: Notice the Positive

What made you smile today? Why did this make you feel happy? Describe what you felt.

Day 2: Give Thanks

When was the last time you thanked someone? How did that person react?

Day 3: Find Joy

What is one overlooked thing that brings you great joy in life? Why does this bring you so much happiness? How can you incorporate more joy like this in your life?

You can get the complete set of 30 Gratitude Journal Prompts below! It also includes a free printable journal so that you can jump start positivity and emotional strength now!

P.S. How do you make time to journal? Let me know in the comments below!