The Art of Appreciation: How to Start Gratitude Journaling
Is your mind preoccupied with negative thoughts, throwing you into a vicious cycle? If this sounds all too familiar, it might be time for you to pick up your pen and start gratitude journaling.
Negativity bias has long been regarded as one of the most basic, far-reaching principles of adult psychology[1]. While this mechanism can be helpful in certain instances, such as guarding you against risk, it can also reach a point where you begin to experience excess levels of anxiety or even depression[2].
The practice of gratitude journaling can help you balance out this negativity bias. Documenting and reflecting on what you are thankful for has the potential to shift your focus toward positive elements, cultivating a healthier mindset[3].
In this article, we discuss gratitude journaling as a method to improve your overall mental health, how to get started, and more.
Key Takeaways
- Gratitude journaling balances out negativity bias and helps rewire your brain to focus on the positive aspects of your life.
- Benefits include improved mood, stress reduction, enhanced mindfulness, resilience, better sleep, stronger interpersonal bonds, self-esteem boost, self-exploration, and emotional expression.
- The most important aspect of this habit, as is with any other, is staying consistent for a prolonged period.
- Gratitude journaling exercises are often referred to as “counting your blessings” or “three good things.”
- Rosebud’s AI-powered journaling app delivers personalized prompts to help you get started with gratitude journaling.
What Is Gratitude Journaling?
Gratitude journaling, also known as “counting your blessings” or “three good things,” is journaling with a slight twist.
This type of journaling often requires you to write down three or more things you are thankful for. Writing down three things is not absolute but rather a guideline.
Think of a gratitude journal as your tool for archiving all the good aspects of your life. You can write about people, places, food and experiences. Basically, anything that leaves you feeling all warm and fuzzy on the inside.
Engaging in this practice long-term can potentially rewire your brain so that you notice the positive facets of your life while becoming more resilient to the negative ones[4]. Naturally, it’s become a favored practice in positive psychology — the scientific study of human flourishing.
What Are The Benefits of Gratitude Journaling?
Gratitude is a powerful emotion that can have a profound effect on your mind and body.
Engaging and expressing gratitude can alleviate symptoms of depression and elevate levels of appreciation, improve your physical well-being, decrease stress and its effects, and help you foster deeper connections with your friends, family, partners, neighbors, and co-workers[5][6][7][8].
These benefits translate to gratitude journaling, which can help:
- uplift your mood and foster a more optimistic outlook
- shift your focus from what's wrong or lacking, relieving stress
- create a peaceful mindset, potentially leading to better sleep
- encourage mindfulness, promoting a greater awareness of your present emotions and surroundings
- build resilience, helping you cope with life's challenges
- foster closer bonds, and improve interpersonal interactions
- contribute to better self-esteem
- encourage further self-exploration and personal development
- reaffirm what matters most to you, clarifying your life's purpose
- express emotions and process experiences in a healthier manner
Ultimately, it’s easy to see how the consistent act of gratitude journaling can help improve your mental health and your overall quality of life.
How to Start a Gratitude Journal
Start “counting your blessings” by choosing your preferred journaling medium. Some people love the intimacy of writing with a pen and paper, while others prefer the accessibility of an online journal. Either way, the choice is totally up to you!
The next step is to get stuck in. Think of people, places, or scenarios that you’re thankful for. You can keep it short and sweet or dive into your sea of thoughts.
But most important of all — try to make gratitude journaling a habit. This way, you’ll become more comfortable with the process and receive all the benefits that come with it.
Tips for Making Gratitude Journaling a Habit
- Start small: Write in your gratitude journal once or twice a week, mentioning only the things that left the biggest impression on you.
- Do not pressure yourself: In no way should you pressure yourself to journal daily. It should be enjoyable and relaxing, not another chore to dread on your to-do list.
- Pair it with a habit: Writing in your gratitude journal before bedtime may help you clear your mind and relax. Set a reminder or pair it with another habit to stay consistent.
- Do not let a bad day discourage you. After all, the point of this practice is to pay attention to the good things in life, no matter how big or small. You can even write something simple, such as “changed my sheets” or “ made banana bread” Because who doesn’t like banana bread, right?
- Go into detail: This will give you plenty of little surprises along the way and make your gratitude journal one of a kind. Instead of writing “received a lovely gift,” describe the gift, how it made you feel, and who gifted it to you.
- Share your gratitude: Don’t be afraid to tell someone how much you appreciate them. Remember, sharing gratitude with others amplifies its positive effects.
10 Prompts for Gratitude Journaling
If you are unsure what to write down in your gratitude journal and need a gentle nudge in the right direction, consider using the following prompts:
- Describe a moment when you felt truly alive and in the moment. What made this experience so enriching?
- Reflect on a time you slowed down to appreciate the simple things. What did you notice?
- Reflect on the legacy you wish to leave. How does this inspire a sense of gratitude and motivation?
- How does understanding your smallness in the vastness of the universe evoke gratitude within you?
- Write a thank-you note to someone who made a positive impact on your life recently.
- Describe a wellness activity or habit you've adopted that you're thankful for.
- What aspects of your character have you discovered or embraced that fill you with happiness?
- Think about an unexpected blessing you received. How did this event shift your perspective?
- Describe a milestone you reached that filled you with gratitude. What were the steps that led to this achievement?
Are you looking for additional support? Consider trying Rosebud for free. This AI-powered journaling companion provides personalized prompts for mental health and personal growth while providing an insightful weekly summary based on your entries.
These features make it an exceptional tool to jot down and reflect on your blessings for the week.
