Gratitude Journaling 🙏

Gratitude journaling means taking a few minutes to write down things you are thankful for. A simple version of this habit is to write 3 specific gratitudes each day, focusing on concrete moments rather than general statements.

To start small, pick a fixed time, such as before bed or with your morning coffee, and keep a notebook or notes app handy. Write three specific things from your day, like a kind message from a friend or a good meal, rather than broad items like family or health.

Several randomized trials have studied this practice. In a trial with over 1,300 adults, writing daily gratitude lists for two weeks increased positive affect, happiness and life satisfaction, and reduced negative affect and depression symptoms (Cunha et al., 2019). In university students, six weeks of gratitude journaling improved life satisfaction and reduced depressive symptoms compared with control groups (Manju, 2026).

The practice has also been tested in demanding situations. Health care practitioners who wrote work-related gratitude diaries twice a week for four weeks reported lower stress and depressive symptoms, with effects lasting three months (Cheng et al., 2014). During the COVID-19 lockdown, online gratitude interventions improved mental health and reduced depression, anxiety and stress in young people (Srivastava & Ghosh, 2023).

A meta-analysis of 64 randomized trials concluded that gratitude interventions can increase feelings of gratitude, improve mental health, and reduce anxiety and depression symptoms (Diniz et al., 2023). Studies suggest this is a low-cost habit worth trying, though results can vary between individuals and settings.