Gratitude and Journaling: Simple Ways to Shift Your Perspective as a Mum
Motherhood can be a lot. Physically, emotionally, mentally. Some days feel like an endless cycle of wiping things (surfaces, noses, tears), and by bedtime, the idea of finding a silver lining might seem laughable. But gratitude isn’t about pretending everything is wonderful. It’s about noticing the tiny, fleeting moments of light in the middle of the chaos, even on the hardest days.
One simple way to do this? Journaling.
The Power of Gratitude
Gratitude has been shown to reduce stress, boost mood, and improve overall wellbeing. When practiced regularly, it can help rewire the brain to focus more on positive experiences, no matter how small. It doesn’t mean ignoring the challenges of motherhood, it means acknowledging both the struggles and the joys, allowing space for all the emotions that come with it.
Journaling is a great way to make gratitude a habit. It gives you a moment of pause, a chance to reflect and reframe your perspective. Some days will feel easier than others, but over time, gratitude journaling can help you notice the good more naturally in your day-to-day life.
Easy Ways to Start a Gratitude Journal
If the idea of keeping a journal feels overwhelming, keep it simple. There’s no need for elaborate reflections or beautifully written prose. Gratitude journaling can be whatever you need it to be; quick, practical, and adaptable to your lifestyle. Here are a few easy ways to bring gratitude journaling into your daily routine:
1. The One-Line Journal
Write one sentence a day about something you’re grateful for. It could be as small as a hot cup of tea or as big as a friend who checked in on me today. The key is consistency, just one sentence is enough to build the habit.
2. Three Good Things
Each night, jot down three things that went well that day. They don’t have to be groundbreaking. Even if it’s I kept the toddler alive, I drank some water, and I didn’t lose my mind at bedtime - that counts! Over time, this practice can help shift your focus towards what is going right instead of dwelling on what’s hard.
3. Gratitude Jar
Write little moments of gratitude on scraps of paper and pop them in a jar. When you’re having a tough day, pull one out and remind yourself of a brighter moment. This is a great visual reminder that even in the hardest times, there have been good moments worth remembering.
4. Journaling Prompts for When You’re Stuck
Some days, finding gratitude feels impossible. That’s normal. If you’re struggling to think of something, try these prompts:
What made me smile today?
What’s something small I appreciated?
What’s a moment of connection I had today?
What’s something about myself I’m proud of?
What’s one thing I handled better than I expected?
Even on the most exhausting days, there’s usually something - a tiny win, a fleeting moment of joy, a kind word from someone else - that’s worth holding onto.
It’s Not About Toxic Positivity
Let’s be clear - practicing gratitude doesn’t mean ignoring the hard parts of motherhood. It’s not about forcing yourself to be grateful when you’re struggling, nor is it about pretending that everything is fine when it isn’t.
Some days are just hard, full stop. And that’s okay. The point of gratitude isn’t to erase those feelings, but to create space for both - the struggles and the small moments of joy. Even when things feel overwhelming, gratitude can act as an anchor, helping to bring balance to the emotional ups and downs of motherhood.
Give Yourself Grace
Some days you’ll forget to write anything down. Some days, the only thing you might be grateful for is bedtime. And that’s okay. This is about progress, not perfection. Journaling is just one small tool to help shift your mindset - but even if you never write a single thing down, know this: You are doing better than you think.
Have you tried journaling or gratitude practices before? Let us know over on Instagram (@your.mamahood). We’d love to hear what works for you!