How To Start A Gratitude Journal For Sobriety



In early sobriety, you might be facing your stresses and problems head-on for the first time. It can be easy to succumb to negative thoughts and feelings. While this part of recovery is unavoidable, there are small things you can do to make it a little easier on yourself. One such thing is to start a gratitude journal!

I know, I know… if you’ve heard of this before but never tried it, it might sound extra, complicated and pointless. But the magic of starting a gratitude journal isn’t really in the writing – it’s in the reading.

In this brief post, I want to show just how simple it can be to start a gratitude journal, share how you can achieve maximum benefit and give you 30 Gratitude Journal Prompts to help you get started with a gratitude journal of your very own! 

*This post contains affiliate links


Start A Gratitude Journal For Sobriety



This post contains affiliate links

Easy Gratitude Journal Materials

  • A simple, empty notebook that you haven’t used before for anything else. I recommend something like this one.
  • A pen or pencil that you like a lot, such as these. (I prefer cute and “special” but any writing utensil will do, honestly.
  • Some idea of what you are truly grateful for in the here and now (you can download my list of prompts from my free resource library – request the password at the bottom of this post)

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​Here’s ​a small sample of w​hat​ you’ll get!


How to Start A Gratitude Journal For Sobriety

sober journal

Once you have all the materials, all you really need to do is find a couple minutes most days to write! And it doesn’t have to be anything major to reap the most benefit.

The most important thing is that this journal must be filled ONLY with things you are presently grateful for. Some people like to add affirmations, but I advise against this. It is important that everything you write in this gratitude journal be true in the present. I’ll explain more in the next section.

I prefer writing in mine first thing in the morning. It feels so good to start the day intentionally thinking of some of the more pleasant things in life. But any time of day is fine. Whatever you can sneak in! I don’t spend more than 2 or 3 minutes on any given day. The point of the exercise isn’t to overwhelm you.

To illustrate just how simple your gratitude journal can be, I’ve included a real sample of my own journal! Grab it in my resource library – request the password at the bottom of this post if you don’t have it yet.

I must admit, I thought before that starting a gratitude journal meant tons of effort on my part. I did it my way (as I am wont to do) and it works perfectly. Really… check out my sample to see just how simple this really can get.


How to Benefit From A Sobriety Gratitude Journal

sobriety gratitude journaling

As I hinted earlier, the biggest benefit of starting a gratitude journal isn’t in the writing, it’s in the reading. Sure, it’s uplifting to start each morning or end each night with a recap of all the good things, but the magic is in reviewing what you’ve been writing for the past weeks or months.

When I have a really bad day or tough time with something, I find it so helpful to go back and flip through the pages of my gratitude journal! This brings me back to the importance of only writing true, positive thoughts that I am thankful for presently. Things that have already happened.


BONUS POINTS: “My sobriety” just happens to be frequently mentioned in my own gratitude journal. Do you know how reading about how I’m grateful for not drinking makes me want to continue not drinking? Pure magic.

Affirmations are great. It’s always good to plan for the future and envision all the outstanding possibilities that lie ahead of you. BUT, your mind kinda knows better.

If you’re having a bad day or tough time because you hate your job, reading statements like “I have a million dollars cash in the bank” and “I am independently wealthy” will not help you. However, reading something like “I love how creative I am” or “I am grateful for technology because it has the potential to connect me to new opportunities in life” is far more empowering. They are presently true. Your mind will register this. And reading weeks or months-worth of real, true statements can incite feelings of hope, even in your darkest moments – when you might be tempted to drink.


Can A Sobriety Gratitude Journal Help You?

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I hope this post has shed some light on how and why you should start a gratitude for sobriety and recovery. Enter your best details below to receive a FREE printable set of 30 sobriety journal prompts. Best of luck to you on your sobriety journey.


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