Gratitude Journal Prompts [Free Worksheet!]

Gratitude Journal Prompts [Free Worksheet!]

Okay, so let’s talk about gratitude for a minute. Because learning how to feel grateful is such an important part of feeling happy, confident and proud of your life. So let me show you how with today’s post on gratitude journal prompts and the free worksheet for you! But first…read this:

What Is Gratitude- Exactly?

In case you need a reminder, on what gratitude is before you jump into the gratitude journal prompts, here’s what you need to know:

Gratitude is that awesome emotion of appreciation. It’s what keeps you feeling happy about what you have in your life instead of feeling frustrated about what you don’t have yet.

-It’s the emotion that warms your heart when  someone surprises you with a present.
-It’s that feeling you get after you have a romantic date with a boyfriend.
-It’s the way your soul lights up after someone gives you a compliment.

But the truth is you need to learn how to feel grateful on your own. You can’t just rely on what the people do for you. You need to make gratitude happen on your own. Get what I’m sayin’ girl? And you need to practice with gratitude journal prompts.

Like right now, for example, I got that feel-good-vibe like crazy yo. Because last night I had the most amazing dream that Justin Bieber was my boyfriend. And he was super sexy. YUP. Thank you awesome REM Cycle sleep and gratitude-vibes. Because this morning I feel happy, positive, and grateful. And even though it’s because of the smallest silliest thing, it doesn’t matter: I feel good. And that’s a big deal!

What Happens When You Aren’t Grateful?

If I wasn’t embracing that gratitude feeling right now, I’m pretty sure this is what I’d be feeling instead:

-Stressed (because I have a lot of work to do today)
-Disappointed (because I didn’t wake up early enough to start my work)
-Angry (because I should have been more responsible and woken up on time)
-Sad (because  I didn’t reach my Monday goal of going out for a run)
But do I feel that way? No! Because I am grateful! 

See… when you truly embrace gratitude, it is actually hard to feel negative about whatever’s going on in our life.

You can’t feel angry if you feel grateful. You can’t feel sad if you feel grateful.

Practicing gratitude is the quickest easiest way to start feeling more wonderful about who you are and the life you live.

Not a guru in gratitude practice? That’s okay. You just need to work at it. Here’s how…Journaling! (with my free gratitude journal prompts worksheet in this post)

Why You Need Gratitude Journal Prompts –

Sometimes you can’t just start feeling grateful out of the blue… especially if you aren’t used to it.

I remember when my little sister had her prom. She got her makeup done, her hair styled, and her nails did. She looked like a total princess. Seriously, she was beautiful. She was feeling so happy and so confident, but the minute she put on her dress a switch went off in her brain and BOOM- she felt horrible. She was so obsessed with her stomach and how it looked in her tight fitting gown. Suddenly she felt really ugly and really sad.

It was literally like a switch went off in her brain and completely changed how she was feeling in an instant.

Has this ever happened to you? Have you ever done a bunch of things to feel great, but then one small thing brings you down?

Gratitude journal prompts will help you re-train your brain so that you can switch from a sad state to a happy and grateful state in a quick short amount of time.


Gratitude Journal Prompt Tips:

If you are used to feeling negative and unappreciative, it’s going to be much easier to feel that way. And you’re gonna need some help changing that mindset practice. So I created these gratitude journal prompts – so you can learn how to  feel more grateful more frequently.

But if you are new to gratitude journaling, read this post on how to start a gratitude journal. Here are some tips for when you start:

-Ask yourself positive questions whenever you feel stuck or in a rut. Positive questions will help you retrain your brain to think differently about yourself and about your life. Make sure those questions are emotionally charged and phrased in a way that you are forced to think of the positive.

If you are feeling lonely because you don’t have a boyfriend for example, take out your gratitude journal, and write down all the reasons you should be grateful you DON’T have a boyfriend right now. “What positive opportunities does being single right now offer you?”

If you are feeling unbeautiful because you haven’t reached a weight-loss goal or you struggle with acne, why not try to make a list of all the ways you should feel good about your exterior image? “What about your beauty are you appreciative of right now?”

free gratitude journal prompts what is perfection


I Auditioned for The Bachelor…

Never, ever, ever in my life did I think I would audition for a reality TV show. Let alone go to a bachelor audition. But I did!

Because somehow, under the influence of nearly 20 girl friends, I was convinced that I should audition to be a contestant on The Bachelor. So there was an open casting call in NYC. And I went. My first ever bachelor audition experience was crazy!

And even my aunt called me and said I should go to the casting call. How come out of nowhere EVERYONE THINKS I SHOULD BE ON THE BACHELOR?

bachelor audition story What is Perfection

My Bachelor Audition

Going to my first ever casting call for the bachelor

So, I wasn’t going to go at first. My first reason for not going was, “I can’t, I have rehearsal.” But when my stage manager texted me that our rehearsal got moved to a different night, I took it as “the sign” to go.

Then I did a photo fashion show with a group of girl friends to help me figure out the perfect outfit. I got my hair blown out, got my nails done, and perfected my winged liner.

As I sat on the Long Island Railroad, I had many thoughts running through my head:

“This is hilarious. I am going to a bachelor audition.”
“They’d never even cast me.”
“But what if they did?”
“OMG what if I’m ‘crying girl?'”
“Don’t bring up Disney, Gabrielle.”
“I really hope there’s wine at this thing.”


If you’ve ever watched any reality tv show, you’ll often hear someone say, “I’m not here to make friends.” Hey, I like friends. Maybe I can make some friends at this shindig. Would the girls be bitchy and stand offish? Would they look at my face and just know that I am crying girl or Disney-freak girl. It turns out everyone I met was so sociable, nice and BEAUTIFUL! Why are there this many beautiful, single girls in NYC?! Guys, get your SHIT together, you’re about to lose us to the next Bachelor!

Well I got very lucky and showed up about 30 minutes early and was in, what appeared to be the ABC dining area, by 6 pm. I assume it was the dining area because I looked like the ABC Commissary in Disney’s Hollywood Studios. God dammit, I’m being weird Disney girl.

So here’s the run down of how a Bachelor audition works:

Step 1: Walk through metal detector.

Step 2: Pick up application as everyone behind the table tells you look so beautiful BECAUSE THEY KNOW YOU ARE WEAK. There will be tons of pens on the table that say THE BACHELOR. Hold onto this. Cherish this. This is may be the closest thing you get to actually being on The Bachelor

Step 3: Walk over to man in suit and get your photograph taken. I had to write my name and phone number on a white board and pose with it while they took my picture (why didn’t I bring my head shots?!)

bachelor audition story What is Perfection

Step 4: Fill out the said application for bachelor audition. There were some pretty normal questions on there. They asked questions about my hobbies, interests, how many serious relationships I’ve had and why they didn’t work out, my occupation, what I look for in a guy, and why I want to be on the Bachelor. Throw THE BACHELOR pen in your bag discretely.

bachelor audition story What is Perfection

Step 5: Attend a middle school birthday party and play musical chairs with all the nice girlfriends you just met. Literally. We just sat around a table and moved from one chair to the next, waiting to be called for a face-to-face interview. Why isn’t there a better system than this?! During this time though I got to chat with more girls, add a few on Facebook, and got some compliments on my Kylie lip kit. Thanks, ladies!!

Step 6: Pretend you’re on reality television. Once musical chairs were over, I got called up to hand in my application to a woman named Lauren. Lauren hooked up a microphone to my dress, had me look in the camera and say my name, age, and where I’m from. It took me back to the days of chat rooms (ASL?). Once again I got to hold a white board with my name and phone number on it. Then Lauren asked me questions very similar to the ones in my application packet. I explained my job as a speech-language pathologist, my passion for fitness, and my past relationships. On the topic of fitness, Lauren asked what I do.

Gabby: “I actually started a fitness Instagram a few years ago and it’s grown tremendously. I’m studying personal training so I can go in the direction of online training programs!”

Lauren: “Wow that’s cool! How many followers do you have?”

G: *bashfully* “Um, 26K…”

L: “Oh my GOD!”

I think that just helped me.

My final question was why I wanted to be on the Bachelor.

Um, because real life men suck? Because tinder is awful?

G: “Well, I haven’t had a serious relationship in 4 years, and just no one’s swept me off my feet. I think it’s time to try something different and exciting!”


bachelor audition story What is Perfection

And with that it was a handshake, a “good luck” from Lauren, and a quick exit. I noticed as I left the line wrapped around the block. Thank goodness I came early!

So here’s my advice if you ever want to go to a bachelor audition: Dress comfortably. Doll yourself up. Arrive early. And just be yourself!! Because even if you don’t get on the show, it’ll make a great story to tell your friends and family. And maybe your therapist.

P.S. There was no wine at this thing.

Is Facebook Preventing Our Natural Happiness?

Is Facebook Preventing Our Natural Happiness?

I admit it. I have a Facebook ritual. Every morning, groggy and with a hungover feeling that only grows as I grow closer to the age of 30, I grab my cup of tea, sit on the couch, and scroll through the thousands of posts that my newsfeed has collected overnight.  In between slurping my tea and half watching an overplayed episode of Married with Children, I aimlessly scroll through newly created memories of other people that are now “official memories.” And if my ridiculous college years taught me anything, t’s that nothing is official unless there’s a post about it on Facebook first.

There are a lot of official memories… no matter what day of the week there is always something new. There are pictures of social gatherings I haven’t attended, spoiler statuses of top television shows I haven’t yet seen, engagements, birthdays, new relationships, old relationships, and lots of other exciting things that some how I feel I am a part of. Somehow connected to. I am connected with nearly 1,000 people – people who are considered my “Facebook friends,” but in reality, most of them are people who I don’t know at all.


The truth is, most of these friends aren’t. They are people I haven’t talked to in years – if ever at all. Men and women who in some former life I was once connected to as a child… like the girl I wanted to be friends with in high school and never was, the football star who was once too popular to be in my social circle and is now working as a part time plumber and living with his parents at the prime age of 27. Or the ex-friend who broke ties and never speaks to me but still has a quirky web presence and an awesome adorable cat that I enjoy seeing.

Some how, in some way, I feel connected to all of these people. Involved. A part of their lives. But in a lot of other ways that make more sense, I am not at all a part of theirs.

This is social media. This is the world we live in. And this is what we see every single day – the reminder of what everyone else is doing, how they are living, and whether or not they are happy. And we are constantly scrolling through the lives of other people just to fill or waste the time in our own. Whether you do it in the middle of the day, before bed or in the morning with a cup of caffeine, you do it. You sift through post after post of a world of old friends that, to be honest, aren’t friends in the sense we knew growing up.

We Like it. We hate it. We love it. We laugh at it. We sometimes even envy it. Post after post we feel emotions. In the beginning of my college years, Facebook was a place to feel good. It was a place to post all the great exciting things you were doing and okay, yes, sometimes stalk an ex boyfriend or two. But as I have gotten older, Facebook has turned into something far more complicated – a place to feel doubt in the authenticity of your own life. “Am I doing it right?” “Is my happiness as true as everyone else’s?”

I see pictures from girls I went to high school with who are still going out and getting together… and I wonder why I don’t do that. Or why I don’t have old high school friends to do it with.

I see pictures of romantic dates from girls who are still in love with their high school sweet hearts and I wonder if my life is full of enough romance.

I see pictures of proposals and weddings and I wonder if my life is moving fast enough.

And then I see pictures of Facebook friends having babies. Lots and lots of babies. Crawling, Walking, Graduating from Kindergarten – doing things that I never once pictured celebrating in my own life or taking a picture of and posting to Facebook because I don’t have kids… and then I wonder if I am wrong for not wanting something that so many other people are doing and wanting and feeling so much happiness from.

That thought exhausts me.

But alas, this is Facebook: The land of second guessing yourself.

The truth is Facebook is the world where you go to wonder if you are doing it right. Facebook is the place to ask yourself if you are happy as you can be based on how happy other people are. Facebook is the place to feel better about yourself because perfect people you once knew are now a mess. The place where you feel worse about yourself for other people having their shit so well put together. The place where you can go and wonder about whether or not you should watch that TV show because everyone else is. Or should you buy that hand bag because it was on 20 other friends’ pages this month.

It is the land of peer pressure to the extreme. And if everyone is doing it why aren’t you?

We live in a world of opportunity… and with Facebook connecting us, we are constantly wondering if we are taking the right ones based on what everyone else is doing.

If you ever felt this way, you aren’t alone. It’s funny that I am writing a post trying to connect us on the topic of Facebook connecting us, but it is true. We aren’t alone on this issue. I would certainly hate it if no one had any relatable feelings to this article, but I am pretty sure a few of you out there can relate to this. And that is okay.

It is okay to recognize this feeling of second guessing your life based on what everyone else is doing with theirs. It’s a common natural feeling. And you shouldn’t be embarrassed. But what would be even better than second guessing is to just understand that it’s okay to live your life against the norm of others. If you are the girl sticking out like  a sore thumb on your newsfeed for doing different things with your life compared to others – don’t hide from it. Fucking own it. It doesn’t matter what Sally from high school is doing seven years later. it doesn’t matter who your former crush married and shacked up with. Sure their lives are cool and exciting but they should in no way dictate your own. Your life is your life and if it’s different than everyone else’s that’s something to be proud of. So go ahead and say fuck it to everyone else’ happiness and just go figure out what happiness means to you. And if that means taking a break for Facebook for a while just to figure out what it is you feel and want for yourself, then go do it. Don’t let Facebook keep you from feeling good about your own life based on how many emoji’s you get on that picture of you and your dog.

Make your own freekin emoji filled life.


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What is Perfection is the Self Improvement blog for the imperfect girl everywhere. Learn to find happiness, feel beautiful, and be confident in who you are. We all deserve to be happy, and we all deserve to be the best version of us. And we all are truly capable of getting there. Because Perfection Is Impossible. Happiness isn’t. See The Self Improvement E-Guide Collection For Your Life Coaching Guides to Change Your Life Today!

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Learning to Let Go: The Past Doesn’t Have to Equal the Future

Learning to Let Go: The Past Doesn’t Have to Equal the Future

Have you ever had a moment of your life that felt like it truly defined you in a truly negative way? Maybe it was a serious break up that left you damaged. Did that break up leave you feeling jaded by love? Or maybe you were so deeply hurt by a friend. Did the experience cause you to put a wall up and keep other people at a distance for fear of getting hurt?  Perhaps you have failed at something in the past and formed a negative belief that you couldn’t be successful or accomplished. Your past effects your future. And sometimes, not for the better. When we interpret the negative things we have experienced as a reason to hold back from living, we stand in the way of our own happiness. Are you that girl? Do you relate to any of this? If you are.. keep reading so you can learn how to let go of the past and move forward in your life.

how to let go of the past - what is perfection

I learned how to let go of the past.

And if I can. You can too.

I wasn’t always a self improvement expert. Before I started helping hundreds of women out there I needed to learn how to help myself first. And that wasn’t easy!

So let me take you back a minute to the person I was before What is Perfection.

I felt like I could never be truly happy.  I was constantly facing bad experiences, hurting from them and feeling like a victim of my own life. It all started when I was very young. I was abused at a very young age, sexually assaulted by six men when I was thirteen  (you can read that story here if you are interested.) But it wasn’t the experience that left me jaded – it was how I interpreted it. I saw this painful memory as something that defined me. To me, my assault made me an unloveable human being who was just meant to be used by other people.

And I never thought those things outright, but I certainly carried it in my subconscious.

I never let go of the past, so it followed me. And because I never fully let go of the pain, you can guess what happened.

I only experienced more and more pain.

So without letting go of the past, more bad things happened. And it seemed like I could not control it.  So I started to believe that my life was happening TO me, not for me.

I thought that the past would equal the future.

So in the years that followed, I lived life like a victim.  I believed that I was broken. I shut myself out from knowing other people and becoming friends with people who truly were wonderful and kind because I believed that everyone was out to hurt me. “No one could possibly love me,” I believed.

eating disorder what is perfection


Learning How to Let Go of The Past

When you hold on to a painful experience and let it define you for the rest of your life, it ends up taking you down a path you weren’t really suited for. Because I didn’t let go of the past, my life became a reflection of my negative past. Because i never healed from what I had been through properly, I couldn’t move forward in my life. Bad things kept happening because I was holding on to what I had experienced so many years ago.

But that wasn’t who I wanted to be. In my heart, I wanted to be a strong, confident and successful woman who was proud of who she was. I didn’t know that in order to do that I needed to first let go of the past. But once I figured that out everything in my life changed for the better. I became the determined woman I am today. I turned into a person who was in full control of her own life. And if I could do that, you can to.

I decided it was time to make a change. I healed, I recovered, and I let go of the past.  The experiences I went through where so powerful. And today I teach hundreds of women how to gain control of their lives and do the same thing for their own path.

So if you are one of the girls out there struggling to let go of the past, I wanted to share this post today and offer you some of the tips I teach my clients.

This is how I healed and recovered. And I am sharing them today so you can learn to let go of the past and you can create the life you truly want for yourself.

let go of the past - what is perfection


How To Let Go of the Past

Stop Believing that you are a victim. Start living a like a warrior instead.

This applies to any traumatic experience: relationships, physical abuse or other wise.. if you believe you are a victim, you will live like one. Don’t get wrapped up in the negativity. If you focus on the past you will make yourself physically sick and emotionally stuck. Bad things happen.. they are the balance to make us appreciate all the wonderful beautiful things life has to offer.. but when you believe you are victim of bad experiences, you only attract more bad experiences. Moving forward from something traumatic is really about embracing the future and looking forward in a positive way.. and you can’t do that if you believe you are a victim.

Stop blaming yourself for the past and start forgiving.

For a while I was haunted by everything that had happened, so much so that I was filled with this immeasurable amount of hate towards the people who had done me wrong. It made me sick. In order to heal and recover I realized that focusing on the things I couldn’t control- other people’s actions in the past and in the future – would do me no justice and bring no positivity in my life. So I sat down and wrote letters. I wrote letters to the men who hurt me, to the friends who abandoned me, to the family members I felt had never given me the support I needed. They were notes of forgiveness. “I forgive you for hurting me,” thought I never sent them out. I kept them in my heart and in my notebook, and looked at them from time to time when I felt doubt. Forgiveness is key to moving forward.

Stop letting others define you.

I really looked deep into my heart and asked myself why I cared so much about what other people thought of me. Why did other people’s opinions really matter so much to who I was? The truth was… they didn’t. It didn’t matter if people who didn’t know the truth thought less of me. If I took a true honest clear look at myself, the problems I were facing, then I could fix them. It didn’t matter what other people thought. I refuse to let other people define me. If someone doesn’t want to be friends with me, it isn’t because there is something wrong with who I am. If someone doesn’t think I write well, or sing well, or do a good job at work — it isn’t necessarily the truth. Because what matters most is my own opinion of myself.

Start to look forward towards your future.

So, you ready for awesomeness? Because you will never let go of the past unless you start imagining a better future! So if you ask yourself, what you want your future to look like, if it could look like anything in the world, what would the answer be? You deserve that vision just as much as any one else. If you go through a painful breakup and never love again — you are letting your past create your future. If you fail in your job once and never pursue your passion any further, you are letting the past create your future. Don’t make decisions for the future based on the circumstances of your life before. Just live. Live freely, deeply, and with passion.

Always, and forever. Because no matter what you have experienced in life, you can change your future.



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What is Perfection is the Self Improvement blog for the imperfect girl everywhere. Learn to find happiness, feel beautiful, and be confident in who you are. We all deserve to be happy, and we all deserve to be the best version of us. And we all are truly capable of getting there. Because Perfection Is Impossible. Happiness isn’t. See The Self Improvement E-Guide Collection For Your Life Coaching Guides to Change Your Life Today!

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Girl Talk: Being Happy with Being Single.

Girl Talk: Being Happy with Being Single.

Are you the girl who has no idea how to be happy alone?

You know the girl I’m talking about.

She’s the girl who is constantly dating someone because she’s totally scared to be single. She tries so badly to stay with a guy because she doesn’t want to be alone.  She is a “serial dater” who is always with an “in a relationship” Facebook status.

And she’s miserable because of it.

Am I totes in your head right now? Good. Let’s talk about it.

how to be happy alone what is perfection

Full disclosure; Before I mastered the art of self-confidence – I was this girl. I had no idea how to be happy alone, and was constantly dating jerks just to fill the void.


I felt like I needed to have a boyfriend to be happy.

But actually, I was already pretty miserable.

Because I didn’t know how to love myself.


Learning how to be happy with being single doesn’t come easy for most people. It’s especially hard if you’ve just come out of a really unhealthy relationship that drained you of your self-esteem.

Because how can you possibly feel happy about being on your own when you feel like shit about yourself?


Embarking on single life after a shitty relationship ends can feel even suckier than the shitty relationship felt.

There are a lot of awesome things about being on your own, but it’s hard to recognize them when you’re too busy feeling scared A.F.

So let’s change that shall we?

how to be happy alone what is perfection

How to Be Happy Alone.

Step One: See being single as an opportunity. If you want to learn how to be happy alone, you need to start looking at things a little differently. Don’t see being single as a bad thing. Instead, try to see it as a chance to grow. Stop saying “I’m single.” Start saying “I’m dating myself” instead.

Step Two: Make a list of all the reasons why being single is actually a GOOD thing.  It’s time to reflect on all the reasons being single is good. Chances are you’ve been a big negative nancy about this if you are reading my tips here, so let me help you out. Being single is awesome. You don’t have to be accountable to anyone or check in to let someone know where you are. You don’t need to share the TV-remote and you don’t need to clean up after someone else. Bye-bye extra dirty dishes in the sink. Adios boring shows you hated watching. You now have a life that is legit all about you. Congratulations.  Go reflect on why that’s an awesome thing. Make a list and use it when you feel your confidence wavering.

Step Three: Make your “I’m a single girl” to do list. I highly recommend this step for anyone who feels lonely and has no idea how to be happy alone. Go brain storm all those awesome things you wanted to do but never did when you were in a relationship. See this single life you now have as an opportunity to go be a badass and do all of those things! Fill your free time with more of your crafts and hobbies. Join a Gym Start a list of all the books you want to read and go read them.Have movie date nights with yourself – pour a glass of wine and start tackling your netflix list one movie at a time.Make a Single Person’s Bucket List (but be responsible ladies.)

Step Four: Start taking action. Once you discover all the things you want to do, you need to go take a massive action girl. Just go do it. Because once you take the leap of faith and say this is “my time” you will totally thrive, flourish and be amazing. The months, weeks or years you spend being single will be the best time of your life.  Learn to date yourself. Learn to love yourself. You can never love another unless you love YOU first.


Need help brainstorming ideas for learning how to be happy alone? Check out the post on the single girl bucket list and get your free E-guide!


Liked this post? Try These:

Make Yourself Feel Beautiful: Eight Simple Ways to Feel Confident and Gorgeous.
Finding Happiness: Lessons I Learned About Being Happy
Why Being Single is An Opportunity to Grow


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Sign up for Your Free Life Coach Guide! Find Confidence, Feel Beautiful and Transform your Happiness step by step. Make an Amazing Change for Your Life. I'll give you the tools to make it happen!


Divider what is perfection

What is Perfection is the Self Improvement blog for the imperfect girl everywhere. Learn to find happiness, feel beautiful, and be confident in who you are. We all deserve to be happy, and we all deserve to be the best version of us. And we all are truly capable of getting there. Because Perfection Is Impossible. Happiness isn’t. See The Self Improvement E-Guide Collection For Your Life Coaching Guides to Change Your Life Today!

Divider what is perfection