Benefits of Gratitude Journaling and Tips on Getting Started
You hear it a lot throughout the holiday season:
It’s time to give thanks.
The season is all about being grateful for what you have.
What are you thankful for?
While these can be great conversation starters at a family gathering or holiday dinner, did you know that studies have shown there are actual benefits to expressing gratitude? In fact, those who practice gratitude journaling are shown to feel happier, be more resilient, experience fewer feelings of loneliness, and have improved overall well-being.
If you begin to start gratitude journaling regularly, you may even notice it positively impacting other parts of your life! By journaling what you’re thankful for regularly, you’ll be more likely to notice the positive things in your everyday life. It can also lower stress levels, improve sleep, and strengthen relationships.
Starting any new habit can be challenging. See below for tips on how to get started!
1. Choose a journal
When you think of a journal, an image of a brown leatherbound one may come to mind. If that is something you’d like, consider getting one! Ultimately, though, you should choose a type of journal that works best for you. It doesn’t have to be fancy – if you already have a spiral notepad lying around that you want to use, that works perfectly. If going out and buying a new journal excites you, though, do that!
It also doesn’t have to be pen and paper! Some people prefer using their phone’s notes app, typing in a Word document, or talking into their phone to journal.
2. Start small
Starting a habit can be challenging, but it’s more effective to begin small and build gradually than to go “all in” and risk burning out after a few days or weeks. Start with a manageable goal, such as journaling once a week. Once you’ve been consistent for a while, you can consider increasing the frequency if you feel ready.
3. Set a routine
You’re more likely to stick with a new habit if you do it regularly. For example, if you’re starting a weekly journaling routine, try to set a consistent time each week. You could choose a specific time, such as Tuesdays at 7pm, or stack it with another activity you always do, such as Sundays before bed or Thursdays after work.
4. Choose a comfortable space
Having a designated spot for journaling can make it easier to stick with the habit. The fewer decisions you have to make, the fewer barriers you’ll face! Find a quiet, comfortable place where you can write without interruptions – whether it’s your couch at home, a picnic bench at a local park, or a cozy coffee shop. If you’re journaling in a public space, consider listening to calming music with headphones to help block out background noise.
5. Find what works for you
Some people love the freedom of an open journal to write whatever is on their mind. On the other hand, sometimes it helps to have a little direction. That’s where prompts come in! You can search online for journal prompts to get you started.
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Resources
Caputo, A. (2015). The Relationship Between Gratitude and Loneliness: The Potential Benefits of Gratitude for Promoting Social Bonds. Europe’s Journal of Psychology, 11(2), 323–334. https://doi.org/10.5964/ejop.v11i2.826
Digdon, N., & Koble, A. (2011). Effects of Constructive Worry, Imagery Distraction, and Gratitude Interventions on Sleep Quality: A pilot trial. Applied Psychology: Health and Well-Being, 3(2), 193–206. https://doi.org/10.1111/j.1758-0854.2011.01049.x
Hill, P. L., Allemand, M., & Roberts, B. W. (2013). Examining the Pathways between Gratitude and Self-Rated Physical Health across Adulthood. Personality and Individual Differences, 54(1), 92–96. https://doi.org/10.1016/j.paid.2012.08.011
Disclaimer
We want you to be well and to live your best life. The content in this blog is provided for the purposes to educate and entertain you: our very important reader. It is not intended as medical advice or as a substitute for medical advice from a trained healthcare professional.
If you have a medical condition or are under the care of a medical provider, please always seek the advice of a qualified medical professional before undertaking a new health care regimen. To that point, never disregard medical advice or delay treatment for a medical condition because of something you read on this site.
Listen to your care providers as they know you and your condition best. Thank you for reading!
The Team at BSDI