In the growing body of research about gratitude and happiness, there are many different definitions of gratitude; the gist of each is the same: gratitude is made up of expressions of appreciation, an awareness of the present moment, and finding joy and meaning in the world around you.
Psychologists have found that practicing gratitude doesn’t just make the people around you feel better, it also goes a long way in increasing your own happiness. In other words, saying “thank you” isn’t just for kids anymore.
How can a daily gratitude journal help?
In a recent study, a one-time expression of gratitude increased participants’ happiness by 10% right away. Symptoms of depression were reduced by 35%. After six months, however, the positive effects of thankfulness gave way to old levels of happiness. Their gratitude didn’t last.
In the same study, researchers found that participants who wrote about three positive events or interactions every day in a daily gratitude journal were able to find longer-lasting peace.
When writing about what makes you feel grateful, you take a moment to reflect on the positives rather than rushing past them. If you write consistently, gratitude becomes much more than a one-time behavior—it becomes a state of mind.
9 reasons keeping a daily gratitude journal should be a part of your life.
1. Exercise your positive emotions
Science shows that positive thinking is more like going for a run than riding a bike: hopping back on the trail after a long time away can be hard work. Practicing thankfulness daily strengthens the neural pathways you need to think good thoughts all the time.
2. Savor the good in your life
When you’re moving so fast that you take even the best elements of your life for granted, it can become too easy to focus on the negative—what didn’t go right, what you don’t have, or what you’re not doing. Practicing gratitude can remind you just how much the things you do have mean to you.
3. Live in the present
A big part of taking the good for granted is dwelling too much on the future and the past. Keeping a daily gratitude journal nudges you into the present moment—what can you appreciate right now?
4. Connect with something bigger than you
Gratitude necessarily involves taking note of the people and the world around you. When you’re unhappy, you tend to close in on yourself and self-isolate. If you’ve been feeling really down, opening back up to others can help you feel connected again.
5. Improve your health
How you feel emotionally has a big impact on your physical well-being. Daily expressions of gratitude can decrease blood pressure and stress levels. Regular positive thoughts are even linked with an improvement in your body’s ability to fight off illness.
6. Boost your energy
If you’re committed to thinking positive, you’re also more likely to exercise and get outside. It makes sense that if your attitude toward life is one of gratitude and optimism, you’re more eager to get out there and enjoy the day.
7. Focus on what’s important
Another study conducted on the link between happiness and gratitude found that people who considered themselves generally grateful also reported feeling less materialistic and jealous.
8. Deal with adversity
It’s no secret that when you’re stressed, your fuse for dealing with life’s curveballs is much shorter. Because a daily gratitude journal decreases stress and improves your outlook, writing down what’s good in your life can fortify you emotionally before the next rough patch appears.
9. Build strong relationships
Taking note of what makes you happy about the people around you reinforces what makes your relationships so special. Taking time to say “thank you” to your partner or even to your employees has been demonstrated to improve how you work as a team.
