This practice is part of the
Time Required
15 minutes per day, at least three times per week for at least two weeks.
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:
- 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.”
- 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.
- Get personal. Focusing on people to whom you are grateful has more of an impact than focusing on things for which you are grateful.
- 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.
- 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.
- Savor surprises. Try to record events that were unexpected or surprising, as these tend to elicit stronger levels of gratitude.
- Revise if you repeat. Writing about some of the same people and things is OK, but zero in on a different aspect in detail.
- Write regularly. Whether you write daily or every other day, commit to a regular time to journal, then honor that commitment.
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.
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.
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 life. Journal 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.
Sources
Robert Emmons, Ph.D., University of California, Davis
Sonja Lyubomirsky, Ph.D., University of California, Riverside
Quick Description
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:
Comments
and Reviews
Dingiswayo Edmond Sikunyane
I just felt elated given that I was coming up with some negative events which I found had a positive outcome. As advised it was my first time to look at lessons learnt from a negative experience and being grateful for it. I just felt empowered by using this perspective. I have been keeping a gratitude journal almost daily but this new approach is more deeper and empowering.
John
This was a helpful insight, I'm trying to enjoy better health especially mental health, and toothachecare happiness.
John
This was a helpful insight, I'm trying to enjoy better health especially mental health, and https://toothachecare.com/ happiness.
Ananya
This looks like a great journaling practice! I just started using The Equilibrium Journal, and it's dramatically enhanced my quality of life, mindset, and gratitude practice. Would highly recommend for anyone looking to build a lifestyle with more positivity, balance, alignment and growth.
Robert Ray Johnson Jr.
Good reminder to set up many things in your life to be reminders for what you should be thinkful for!
Karen Benjamin
this was very helpful and also helpful to know my limits too to write my gratitude and my limits.
L Kay Gohlke
I find journaling to be very soothing
L Kay Gohlke
I also used a guided Gratitude Journal, which was sometimes very difficult to fill out
Vicki Lynn York
hard for me this time
Rebecca Rae Wennlund
I started my new gratitude journal and decorated the inside front cover. I look forward to this new practice. I've done this in the past but trying to do it every day made me lose steam; I like the idea of a few times per week.
Jennifer Riggs
This was easy. I already have this practice. Not of writing them down. But thinking of them.
Romeu de Figueiredo Temporal
I was experiencing a very dificulty time after a litigious divorce, lost my business, fired from a new job, and financially broked. Some of my special friends resolve make deposits in one acount bank until (6 months) my recover. Another one host me into his house for one year. When a impredictable political change give me the opportunity to be invited to be high position on the new goverm. As State Secretariat staff chief I have the most important job in all my life. It was 14 years ago, and I`m still get a position at the State Planning Cabinet.
Gerald Gilroy
How do I get to my attitude journal
Gerald Gilroy
This is it: Journal (5 items 3 times per week) Yana walked the dog once today for which I am incredibly grateful. She did it twice a day all week. Had a magazine to deliver to Mrs. R Winters at Donway. Emma threw it back at me but the young lady at the Donway door was delightful. Grateful that I felt well today. Thankful that Don is giving me a birthday party. An encounter with a skunk was fun. Grateful that I did not get sprayed. It was fun.
Michel
This practice makes me feel great! Writing it down also allows me to review these when I feel down. I use an online app at www.puregoals.com to set up a Habit and I get a free journal to write things down. Great Habit with the right tool!
Kari | The Gorgeous Mindset Co.
I absolutely love this post! There really is no wrong way to keep a gratitude journal and the results of simply focusing on even the most basic things that I appreciate has done wonders for me. Personally, I keep a gratitude journal with the intention of writing daily, but I typically end up using it 3-4 times per week. Like you said above, it doesn't have to be an everyday thing. Just find a routine that works for you. xoxo
Tara Tiger Brown
I've been writing in my Gratitude Journal on Sundays, however, this is the first time I've seen these specific ways in which to write about gratitude and I appreciate the guidance.
Rossy Cortes
I'll practice this Journal, it's an excellent idea. Thank you
ic
Were you able to see your results?
Peggy L. Van Sickle
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.
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.