Everyone in the wellness sphere is talking about gratitude journaling. But for many, it’s a new concept, and scepticism is understandable. So let’s explore the key questions: What is gratitude journaling, and how does it work? We’ll look at why it’s so popular, where it comes from, and how to get the most out of it.
Gratitude journals are more than just a trend. Over the years, more people have been looking for ways to improve their well-being, and gratitude journaling has stood the test of time. Maybe it was the pandemic forcing us to slow down, or perhaps it’s a cultural shift towards mindfulness - whatever the reason, it’s here to stay. Unlike fleeting wellness fads, gratitude journaling has remained popular because it works. Its effectiveness is backed by scientific research, making it a recommended practice for fostering positivity and mindfulness.
What is gratitude journaling?
To sum it up, gratitude journaling is a method to retrain your brain to focus on the positives in life by consistently writing down what you are grateful for each day. This practice can be as simple as answering the prompt: “What are you grateful for today?” Alternatively, you can expand it with additional prompts, such as “What did you achieve today?” or “What made you feel good?”
Some individuals incorporate gratitude journaling into both their morning and evening routines. In the morning, you might note how you feel and what you’re looking forward to. In the evening, you reflect on your day and list what you’re grateful for.
There’s no right or wrong way to practise gratitude journaling. Through trialing different prompts, times and techniques, you can find the approach that works best for you.
What is the psychology behind gratitude journals?
Neuroscientific studies have shown that expressing gratitude daily activates the brain’s reward system, increasing the release of dopamine and serotonin. These are neurotransmitters associated with feelings of happiness and relaxation. (Source: Positive Psychology)
By practising gratitude daily, we can train our brains to focus on positive aspects of our lives, leading to a more optimistic outlook. For example, instead of thinking, “I couldn’t get out of bed, it was a grey, tiring day, and my coffee went cold before I drank it,” you might reframe it as, “I was cosy in bed this morning, I got fresh air on my walk, and I had access to delicious coffee.”
Over time, this shift can become automatic. You’ll wake up feeling grateful for your cosy bed, your home, and the small joys in your day. The world can start to look brighter simply because you’ve trained your brain to notice the positives.
How often should you do a gratitude journal?
For the best results, gratitude journaling should become a daily ritual. You might notice small changes within a week, but for lasting effects, aim for a couple of months. Ideally, gratitude journaling should be done both morning and night, becoming part of your routine.
We know it’s not always easy to keep up. The key is to keep your journal somewhere visible. Somewhere you visit every day, like your bedside or coffee table. This will help you remember to jot down at least one thing you’re grateful for each day.
What are three things you can do to build gratitude?
Three ways to start building gratitude are daily morning affirmations, gratitude journaling and evening reflections.
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Morning affirmations: Start your day on a positive note by setting an intention. This could be as simple as “Today, I will focus on small joys” or “I am capable of taking on whatever comes my way.” Repeating affirmations daily helps reinforce a grateful mindset and shifts your focus towards optimism.
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Gratitude journaling: Writing down what you’re grateful for everyday cements the habit. Whether you use a structured journal with prompts or a blank notebook, putting your thoughts on paper makes gratitude more tangible. If you’re short on time, jotting down just one thing you’re grateful for is enough to keep the practice going.
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Evening reflections: Before bed, take a few moments to recall three positive things that happened in your day. They don’t have to be big wins. It could be a kind conversation, a delicious cup of coffee, or a moment of peace. Reflecting on these small joys trains your brain to seek out positivity, even on difficult days.
What are the prompts for a gratitude journal?
The most popular gratitude journal prompt is “What are you grateful for?” You can expand on this with other prompts, such as:
What made you smile today?
What is something you accomplished today?
Who are you grateful for in your life?
What are you proud of about yourself today?
What’s one feature about yourself that you love?
For a structured approach, check out our gratitude journals with built-in prompts, check-ins, and tips here.
What is the difference between the Five Minute Journal and a gratitude journal?
At Papersmiths we stock a range of gratitude journals. The most popular being The Five Minute Journal and the Gratitude Journal by MiGoals.
The Five Minute Journal is more structured than a traditional gratitude journal. It includes additional prompts beyond “What are you grateful for?” and is designed to help you develop a habit with minimal effort.
Morning section: Includes a weekly challenge, three gratitude prompts, and a daily affirmation.
Evening section: Encourages reflection on three highlights of the day and asks, “What did I learn today?”
In contrast, MiGoals gratitude journal is more flexible and has less prompts.
It allows you to write freely, with or without prompts. Some people prefer the simplicity of a gratitude journal, while others benefit from the guided structure of the Five Minute Journal.
Should I choose a gratitude journal with prompts or just use a notebook?
It depends on your preference. If you like structure, a gratitude journal with prompts will help you stay consistent. These journals are designed by experts such as scientists, therapists, and psychologists to make the practice easy and effective.
If you prefer flexibility, a plain notebook allows you to customise your prompts. You can tailor your journal to focus on general positivity, self-esteem, or specific areas of gratitude.
Whatever you choose, the key is consistency. Browse our selection of gratitude journals and notebooks here.
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Important Note - While gratitude journaling can be a helpful tool for shifting focus towards positivity, it is not a substitute for professional mental health treatment. If you are struggling with serious mental health concerns, we strongly encourage you to seek support from a qualified professional.
