Gratitude Journal

Difficulty: Casual | Frequency: 1x/week | Duration: 10 mins
(13 member ratings)

Time Required

15 minutes per day, at least once per week for at least two weeks. Studies suggest that writing in a gratitude journal three times per week might actually have a greater impact on our happiness than journaling every day.

How to Do It

There’s no wrong way to keep a gratitude journal, but here are some general instructions as you get started.

Write down up to five things for which you feel grateful. The physical record is important—don’t just do this exercise in your head. The things you list can be relatively small in importance (“The tasty sandwich I had for lunch today.”) or relatively large (“My sister gave birth to a healthy baby boy.”). The goal of the exercise is to remember a good event, experience, person, or thing in your life—then enjoy the good emotions that come with it.

As you write, here are nine important tips:

  1. Be as specific as possible—specificity is key to fostering gratitude. “I’m grateful that my co-workers brought me soup when I was sick on Tuesday” will be more effective than “I’m grateful for my co-workers.”
  2. Go for depth over breadth. Elaborating in detail about a particular person or thing for which you’re grateful carries more benefits than a superficial list of many things.
  3. Get personal. Focusing on people to whom you are grateful has more of an impact than focusing on things for which you are grateful.
  4. Try subtraction, not just addition. Consider what your life would be like without certain people or things, rather than just tallying up all the good stuff. Be grateful for the negative outcomes you avoided, escaped, prevented, or turned into something positive—try not to take that good fortune for granted.
  5. See good things as “gifts.” Thinking of the good things in your life as gifts guards against taking them for granted. Try to relish and savor the gifts you’ve received.
  6. Savor surprises. Try to record events that were unexpected or surprising, as these tend to elicit stronger levels of gratitude.
  7. Revise if you repeat. Writing about some of the same people and things is OK, but zero in on a different aspect in detail.
  8. Write regularly. Whether you write every other day or once a week, commit to a regular time to journal, then honor that commitment. But…
  9. Don’t overdo it. Evidence suggests writing occasionally (1-3 times per week) is more beneficial than daily journaling. That might be because we adapt to positive events and can soon become numb to them—that’s why it helps to savor surprises.
Difficulty: Casual | Frequency: 1x/week | Duration: 10 mins
(13 member ratings)

Why You Should Try It

It’s easy to take the good things and people in our lives for granted, but research suggests that consciously giving thanks for them can have profound effects on our well-being and relationships. This exercise helps you develop a greater appreciation for the good in your life. In fact, people who routinely express gratitude enjoy better health and greater happiness.

Difficulty: Casual | Frequency: 1x/week | Duration: 10 mins
(13 member ratings)

Evidence That It Works

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily lifeJournal of Personality and Social Psychology, 84(2), 377-389.

Participants who kept a gratitude journal weekly for 10 weeks or daily for two weeks experienced more gratitude, positive moods, optimism about the future, and better sleep.

Difficulty: Casual | Frequency: 1x/week | Duration: 10 mins
(13 member ratings)

Why It Works

While it’s important to analyze and learn from bad events, sometimes we can think too much about what goes wrong and not enough about what goes right in our lives. A gratitude journal forces ourselves to pay attention to the good things in life we might otherwise take for granted. In that way, we start to become more attuned to the everyday sources of pleasure around us—and the emotional tone of our life can shift in profound ways. What’s more, actually writing about these events is key: Research suggests translating thoughts into concrete language makes us more aware of them, deepening their emotional impact.

Difficulty: Casual | Frequency: 1x/week | Duration: 10 mins
(13 member ratings)

Sources

Robert Emmons, Ph.D., University of California, Davis
Sonja Lyubomirsky, Ph.D., University of California, Riverside

Difficulty: Casual | Frequency: 1x/week | Duration: 10 mins
(13 member ratings)

For More

Difficulty: Casual | Frequency: 1x/week | Duration: 10 mins
(13 member ratings)

Writing a Gratitude Journal can make us more attuned to the good things in life. Do you have an attitude of gratitude? Take our Gratitude quiz to find out: 

Completion Status

Comments & Reviews

  1. Jewel Carol
    Jewel Carol
    December 1, 2017

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  2. Rossy Cortes
    Rossy Cortes
    September 29, 2017

    I'll practice this Journal, it's an excellent idea. Thank you

  3. ic
    ic
    September 26, 2017

    Were you able to see your results?

  4. Peter Bruun
    Peter Bruun
    August 10, 2016

    Five stars for the gratitude journal practice grin I saw this 'appreciation game' that I would also like to recommend: https://www.dailygroove.com/appreciation/ I have only tried 'the appreciation game' a few times but found that the game is good to combat my negative thoughts and lift my mood (just a little). 2 advantages of the 'appreciation game' for me: 1) Most important: In a day with not that much time for my self (to write my gratitude journal) - I can easily do the 'appreciation game' during my commute or some other mundane activity during my normal days. 2) A variation of the gratitude journal: I was getting a little bored with my gratitude journal and the 'appreciation game' was a new way to do something similar.

  5. Peggy L. Van Sickle
    Peggy L. Van Sickle
    January 13, 2016

    I started a separate gratitude journal this year. I may not go into the specifics that you desire, but I write down three things every day that I am grateful for.

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