How to Gratitude Journal (And Stick With It)

Thank You Very Much: When times are tough, it can be hard to focus on the positive. But gratitude is actually good for our mental wellbeing. Feeling thankful might be the first step toward feeling better.

The Benefits: While expressing gratitude isn’t a replacement for therapy or medication, it could be used as a complementary treatment. A 2020 study from the Netherlands found 15 minutes of gratitude writing or reflection most days of the week effectively improved mental wellbeing and fostered a deeper sense of appreciation for other people and for simple pleasures after six weeks.  

How to Do It: Keeping a gratitude journal is a simple way to improve your mental wellbeing and squash stress. The key is to integrate into your daily morning or nighttime routine so you don’t forget about it. Consistency is important. Here are some other tips:
– Make it easy to remember —  Choose a physical notebook and place it next to your bed so you’ll see it every day. Using an app? Set an alarm as a reminder.
– Start small — Make a list of three to five things you’re thankful for and why you’re thankful for them. These can be moments from your day, people, recent accomplishments or milestones, or even aspects of yourself you’re grateful for. 
– Writer’s block? — Follow a prompt to get started.