How to Start a Gratitude Journal (and Actually Keep It Up)

A gratitude journal is a notebook, or a notes app, where you regularly write down things you appreciate. That is the whole idea. It sounds almost too simple to matter, yet the National Institute of Mental Health (NIMH) includes "practice gratitude" in its list of self-care tips for mental health.

This guide covers how to begin, what to write, how to keep going once the novelty fades, and what the research does and does not show. It is general information, not a treatment for any health condition.

What the research says (and its limits)

A Harvard Health Publishing article, "Giving thanks can make you happier," summarizes several studies on gratitude. A few points are worth knowing:

• In a study by researchers Emmons and McCullough, participants wrote weekly about gratitude, daily irritations, or neutral events. After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives. They also reported exercising more and visiting physicians less.
• In a study led by Martin Seligman at the University of Pennsylvania involving 411 people, writing and personally delivering a gratitude letter produced a large, immediate rise in happiness scores compared with a control task. The article says the effect lasted about a month, and it cautions that these studies cannot prove cause and effect.
• The same article notes exceptions. In one study, middle-aged divorced women who kept gratitude journals were no more satisfied with their lives afterward.

The honest takeaway: gratitude practices appear to help many people feel more positive, but they are not a cure-all, and results vary. If you try journaling and it does not feel right, that does not mean you are doing something wrong.

Step 1: Choose a format you will actually use

The best journal is the one you will open. Options include:

• A paper notebook kept by your bed or on your desk.
• A notes app on your phone, if that is where you already write things down.
• A shared habit, such as telling a partner or friend one thing each evening. Harvard Health describes keeping a gratitude journal as writing down, or sharing with a loved one, the gifts you have received each day.

Do not buy an elaborate journal if a cheap notebook will get you started. A beautiful book you are afraid to "ruin" can become a reason to skip.

Step 2: Decide how often

Daily entries are the classic approach, but they are not the only one. The Harvard Health article describes picking a time each week to sit down and write about your blessings, with some people choosing a set number, such as three to five items. If daily feels like a chore, weekly may be more sustainable. Start with whichever you can realistically keep for a month.

Step 3: Write specific, short entries

Vague entries ("family, health, home") tend to blur together. The Harvard Health article advises being specific and recalling how the good experience felt. Compare:

• General: "I'm grateful for my coworkers."
• Specific: "A coworker covered my shift without being asked, and I felt relieved and looked after."

Three to five short lines is plenty. A two-minute entry you finish beats a page you abandon.

Prompts for days when you are stuck

• What is one small thing that went right today?
• Who helped me this week, and how?
• What is something in my home or neighborhood that I would miss if it were gone?
• What is a skill or tool I have that makes my life easier?
• What is one thing I looked forward to today?
• What did someone say or do that I appreciated?

Rotating prompts keeps entries from becoming repetitive.

Ways to build gratitude beyond the notebook

The Harvard Health article lists several related practices you can pair with a journal:

• Write a thank-you note. Write a letter or email to someone expressing your appreciation of their impact on your life and, if possible, deliver and read it in person. The article suggests sending at least one gratitude letter a month.
• Thank someone mentally. If you do not have time to write, think of someone who did something kind and thank them in your mind.
• Meditate on what you appreciate. The article describes mindfulness practice that focuses on things you are grateful for, such as sunlight or a pleasant sound.

How to keep the habit going

1. Attach it to something you already do. After brushing your teeth, with your morning coffee, or just before you turn out the light.
2. Lower the bar. On a bad day, one line is fine.
3. Do not punish missed days. Skip a few days and pick up where you left off, rather than starting over.
4. Review occasionally. Reading old entries after a month or two can show you patterns you did not notice, such as which people and routines keep appearing.

A note on difficult times

Gratitude journaling is not meant to push away real problems or force positive feelings. Feeling stressed, sad, or overwhelmed is normal, and writing about gratitude should not replace support. The NIMH advises seeking professional help if you have severe or distressing symptoms that have lasted two weeks or more, such as difficulty concentrating, loss of interest in things you usually enjoy, or difficulty getting out of bed in the morning because of mood. If that sounds familiar, consider speaking to a doctor or mental health professional.

Getting started today

You can begin in the next five minutes. Open a notebook or a notes app, write today's date, and list three specific things from today that you appreciate. Set a reminder for tomorrow. After a few weeks, notice whether the habit is doing anything for you. If it is, keep going. If not, try a different self-care practice, such as a daily walk or a fixed bedtime.

Sources

• Harvard Health Publishing, "Giving thanks can make you happier" (August 14, 2021): https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
• National Institute of Mental Health, "Caring for Your Mental Health": https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health