Free Gratitude Journal PDF (A4 Printable + Digital)

Starting a gratitude practice shouldn’t feel complicated. You don’t need a fancy app or an expensive hardcover journal—you just need something simple you’ll actually use.

This free gratitude journal PDF is designed for that. It’s A4 size, works printable or digital, and includes daily prompts, weekly spreads, and monthly reflections to build a realistic routine. I’ll send you the download link by email so you can start today.

What’s Inside the Journal
Printable or Digital?
Page Previews
Quick-Start Routine
Download Your Free Journal
FAQ
More Free Resources

01. What's Inside the Journal

This isn’t a one-size-fits-all template. You get multiple layouts so you can use what fits your schedule:

Daily gratitude page

Today I am grateful for…

prompts, space for quotes/affirmations, things you’re looking forward to, reflection on tomorrow’s intentions, challenges, and things to let go

Weekly gratitude spread

Monday through Sunday with “Why” lines for each day, so you can track patterns across the week

Monthly reflections

Highlights, challenges, what went well, improvements to make, intentions for next month, mood rating scale

5-minute journal page

People you’re grateful for, wonderful things that happened, things to let go, body gratitude, achievements, and notes

Goal-setting pages

Your motivations, rewards, habits to build, bad habits to reduce, reasons why

Gratitude category page

Prompts for health, personal growth, work & career, fun & leisure, love, friends, family, and finance

Blank notes pages

For freeform journaling

All pages are undated, so you can start anytime and skip days without guilt.

02. Printable or Digital?

The PDF works both ways. Here’s how to use it:

If you want to print it

Download the PDF and open it in Adobe Reader or Preview
Print the pages you need (you don’t have to print everything)
Use A4 paper—it’s designed to fit perfectly
Reprint pages as many times as you want

If you want to use it digitally

Open the PDF in a note-taking app like GoodNotes, Notability, Noteshelf, or Xodo
Use your stylus, Apple Pencil, or type directly into the fields
Save and sync across devices if your app supports it

No special software needed. It’s a standard PDF.

03. Page Previews

Here’s what the journal looks like inside:

04. Quick-Start Routine

You don’t need to fill every page every day. Pick one approach and adjust as you go:

Daily practice (5 minutes)

Use the daily gratitude page or 5-minute journal page each morning or evening. Focus on 3 things you’re grateful for and one intention for tomorrow.

Weekly check-in (10 minutes)

Fill out the weekly spread on Sunday evening or Monday morning. Reflect on what made each day meaningful and why

Monthly reset (15 minutes)

Use the monthly reflection page at the end of each month. Review highlights, challenges, and set 2–3 intentions for the month ahead.

Start with whichever frequency feels doable. Consistency beats perfection.

05. Download Your Free Gratitude Journal PDF

Ready to start your gratitude practice?

Enter your email below and I’ll send you the download link right away. You’ll also get occasional updates with more free resources (unsubscribe anytime).

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Personal use only

This journal is free for your own use. Please don’t resell or redistribute it.

06. FAQ

What Is a Gratitude Journal?

A gratitude journal is a simple tool for recording things you’re grateful for each day. It helps you focus on positive moments, build resilience, and shift your mindset from what’s missing to what’s working. You can use a notebook, app, or printable PDF—the format matters less than the habit itself.

Most people spend 3–5 minutes daily writing down 3 things they appreciate. Over time, this practice can improve mood, sleep quality, and overall life satisfaction.

How do you start a gratitude journal?

Start small: pick one page format (daily, weekly, or 5-minute journal), set a consistent time (morning or bedtime), and write 3 things you’re grateful for. Don’t overthink it—specificity matters more than length.

Is this really A4 size?

Yes. The PDF is formatted for A4 paper (210 × 297 mm), which is the standard size in most countries outside the US. If you’re in the US and want to print on Letter size (8.5″ × 11″), your printer will usually scale it automatically with minimal margin differences.

Can I use this digitally instead of printing?

Absolutely. Open the PDF in apps like GoodNotes, Notability, Noteshelf, Xodo, or any PDF annotation tool. You can type or write directly on the pages using a stylus or keyboard.

Can I use this for commercial purposes or resell it?

No. This journal is for personal use only. You can’t resell it, redistribute it, or use it in any commercial setting (like selling printed copies or including it in a paid course).

Get Started Now

Grab your free gratitude journal PDF

07. More Free Resources

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