AN INTRODUCTION TO GRATITUDE JOURNALING

The ongoing quest to improve mental and physical health has raised more questions than answers. These questions have been explored in various ways, with meditation and yoga being the most popular solutions. In this journal post, we’re focusing on the third option: gratitude journaling.

Gratitude journaling is everywhere these days—and for a good reason. Keeping a gratitude journal offers numerous benefits. Over time, you’ll begin to notice just how much there is to be grateful for, and you’ll become better at recognizing those moments. But what exactly is a gratitude journal? What are its benefits? What should you write in one? And how can you make the most of SOPHIA MAE’s Gratitude Journal? In this journal post, you’ll learn how to start or end your day with a moment of reflection and how jotting down your grateful thoughts in a daily journal can transform your mindset.

Gratitude journal meaning

What is a gratitude journal? A gratitude journal, also known as a diary of gratitude, is a personal notebook where you regularly write down the things you are grateful for. Each new day presents the opportunity to start a fresh chapter, as you fill a blank page with your thoughts of gratitude. Often referred to as a mindfulness journal or self-care journal, a gratitude journal helps ignite passion, count blessings, celebrate joys, and uncover happiness. Over the years, it has gained popularity in the field of positive psychology. Entries can range from major events, like a promotion at work, to smaller moments, such as the aroma of freshly brewed coffee in the morning. The goal is to focus on the positive aspects of your life, cultivating a more optimistic outlook and enhancing overall well-being.

Oprah Winfrey was one of the earliest advocates of the power of gratitude. She kept a gratitude journal for over a decade and encouraged her viewers to do the same. Every day, she wrote down five things she was grateful for, making gratitude a priority in her life. To quote Oprah: “I know for sure that appreciating whatever shows up for you in life changes your personal vibration. You radiate and generate more goodness for yourself when you’re aware of all you have and not focusing on your have-nots.”

By reflecting daily on what you are grateful for, you train your brain to focus on the good in your life. This can lead to increased happiness and reduced stress and negative thoughts.

Keeping a gratitude journal is simple and only takes a few minutes a day, but it can have a profound impact. Choose a fixed time, such as in the morning before starting your day or in the evening before going to bed, and write down the things you are thankful for. Be specific and describe why you are grateful for each point. By consistently practicing this habit, you’ll begin to notice more and more positive aspects of life.

Gratitude journaling has become increasingly popular over the years and is widely discussed and shared on social media platforms like TikTok and Instagram. With over 30 million views on the hashtag #gratitudejournal on TikTok and more than 700 thousand posts with the same hashtag on Instagram, it’s safe to say that journaling is becoming more and more integrated into our daily routines. We’ve included some TikToks below to show you that gratitude journaling works for others. 

@thoughtcatalog This routine made me a better human being. 💛 #selflovejourney #nightroutinecheck #nightroutinevibes #gratitudejournaling #gratitude #mindfulness ♬ original sound - Zackery

You might wonder: Who is a gratitude journal for? Gratitude journaling is for those who want to become more open to receiving the good things in life. It’s for those who want to focus on the positives in their lives and the world. Isn’t that something we all want?

The difference between a gratitude journal and a diary

When comparing a gratitude journal to a diary, the key difference lies in their focus. While both are daily journals, a gratitude journal emphasizes what you’re grateful for, whereas a diary typically documents the events of your day. In a diary, you might record both the positive and negative aspects of your day, which can shift the focus away from the good and beneficial elements of your life.

Why is it useful?

We know a lot is happening in the world, and the news and (social) media remind us of it daily. However, it’s not naive to acknowledge the hurt that surrounds us while consciously looking for the good in every moment. We often tend to focus on what we perceive as wrong, rather than appreciating what goes right in our day-to-day lives. By practicing gratitude, you can become more aware of all the good things happening in your life. Over time, you’ll start to see and appreciate the positive aspects that may have always been there.

Spending time with friends and family may be obvious sources of joy to be grateful for. But how aware are you of the smaller things that you feel grateful for?

What are the benefits of gratitude journaling?

As mentioned earlier, journaling, alongside yoga and meditation, offers numerous benefits for both your mental and physical well-being. Research has shown that practicing gratitude reduces stress, improves sleep quality, and boosts feelings of happiness. Psychological studies suggest that practicing gratitude can increase happiness by 25%. Additionally, maintaining a gratitude journal helps you live more in the moment and become more aware of small, meaningful experiences in your daily life.

Gratitude journaling also trains your brain to focus on positive aspects, acting as a buffer against negative thoughts and worries. Furthermore, it strengthens social connections: people who practice gratitude often report feeling more connected to others and are more likely to offer or receive help, leading to deeper and more meaningful relationships.

In short, gratitude journaling is a simple yet effective way to improve your overall well-being. It only takes a few minutes a day but can have a lasting impact on how you perceive and appreciate the world around you.

Gratitude journaling tips: how to practice gratitude

Starting a gratitude journal can feel a bit unfamiliar at first. Questions like, "How do I start a gratitude journal?" or "How do I practice gratitude?" might come to mind. But with a few simple journaling tips, you'll quickly turn it into a valuable habit. Here’s how to start a gratitude journal: Begin with small, concrete things that make you happy. A delicious meal, a compliment you received, or a beautiful sunset are great examples of things to be grateful for. Being specific helps you relive the experience and amplifies its impact.

Another approach is to write down three things you're grateful for each day. These can range from significant milestones to small moments, like a stranger’s smile or a warm cup of tea on a cold day. This is an easy way to learn how to practice gratitude daily. Focus on why these moments are meaningful to you, making the process more personal and impactful.

If you’re looking for more structure, ask yourself additional questions like: "What made me happy today?", "Who had a positive impact on me today?", or "What lesson do I value most from a challenging situation?" These prompts help you go beyond surface-level gratitude and dive deeper into what you truly appreciate in life.

Be consistent and schedule a specific time each day to fill in your gratitude journal—whether in the morning to start your day positively or in the evening to reflect on your day. While we recommend maintaining a consistent routine and writing in your gratitude journal daily, the most important thing is not to force it. If you don’t feel like journaling today, simply don’t. It should be an addition to your life, not a burden.

With these tips, gratitude journaling becomes not only easier but also more effective. Should you need some inspiration for what to write in your journal, we've put together a list of potential ideas and examples below.

• Implement the “Five Alive” method. Write down five reasons you are thankful to be alive today. 
  
  
• Make a gratitude list using the 10/10/10 worksheet method. This method is based on the law of attraction and helps you manifest the things you desire. Write down the ten things you are most grateful for, the ten things you enjoy doing, and finally, the ten things you want to achieve.
  
• Describe your favorite moment from each part of the day. Reflect on your morning, afternoon, and evening. Don’t just focus on the big highlights, but also consider the smaller moments that were special.
• Write about a success you've had, and who or what helped you accomplish it. 
• Write about a hobby of yours. How does this hobby make you feel and why is it special to you?
• Write down what you’re grateful for today that you didn’t have a year ago.

Alternatives to journaling

Does writing down the things you’re grateful for not feel like you? There are many other ways to practice gratitude. Here are some ideas:

• Embrace the beauty of nature and life by stepping away from your electronic devices.
  
  

• Write handwritten thank-you notes to express your gratitude for someone’s help, love, friendship, support, or knowledge. This is one of the easiest ways to show appreciation and can be impactful.

Journaling tips from Monica Geuze

When you've decided to start journaling but are wondering how to keep up with it, here are some journaling tips from Monica Geuze, founder of SOPHIA MAE.

• Make it a routine to write in your gratitude journal every day at the same time or same moment. Monica keeps her gratitude journal on her nightstand and writes in it before going to sleep.
  
  
• Keep it small and simple. Write down the things that have impacted you, and try to focus on the little things. Challenge yourself to find gratitude in the unexpected moments, and pay attention to who you're with and where you are at that particular moment.
• Be as specific as possible when describing the things you're grateful for.
• If you can’t find gratitude on a particular day, try acknowledging the negative things too.

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Why start gratitude journaling now?

There’s no better time to start gratitude journaling than now. In a world often dominated by haste and negativity, taking a moment each day to write down your gratitude offers a much-needed pause.

Moreover, it’s a habit that’s easy to incorporate into your daily routine. Whether you take five minutes during your morning ritual or reflect just before bed, each step toward gratitude brings more peace, positivity, and connection. Ready to try it for yourself? Discover the benefits with SOPHIA MAE’s Gratitude Journal.

Sources used for this journal post:

• Oprah
  
  
• Shutterfly
• Intelligent Change
• Berkeley Well-Being
• Berkeley Edu
• Oprah Daily
• Happify
• Family Search