The benefits of a gratitude journal and how to get started
By Kristen Mayne
Looking to improve your health and well-being? A gratitude journal could be a helpful habit to build into your day or week. It’s a simple, cost-effective tool that can affect your life in a variety of positive ways.
We spoke to psychologist and coach Hani Kafoury about the benefits of practicing gratitude and how to maintain a gratitude journal.
What is gratitude?
“Gratitude is an emotion similar to appreciation. It’s the willingness and ability to reflect and express gratefulness for the good things in your life,” explains Kafoury. “It’s also about returning the kindness you experience.”
Gratitude also shifts your mindset so you’re looking at the abundance in your life, not what’s lacking in it. “When we’re not in a gratitude state of mind, it’s easy to look at what we’re missing. What we don’t have or what could be better,” says Kafoury. “Gratitude is truly a powerful mindset, especially in times of stress.”
What are the benefits of practicing gratitude?
Gratitude is a much-studied area of psychology. Whether you’re keeping a gratitude journal or using other gratitude techniques, the benefits of a regular practice can be transformative. Here are four benefits based on research:
Gratitude can help you expand your social circle. According to a study published in 2014, showing appreciation can help you attract new friends. The study found that thanking a new acquaintance makes them more likely to seek an ongoing relationship.
Gratitude can help improve your sleep. Research published in the Journal of Psychosomatic Research found that feeling grateful improves sleep. People sleep more soundly and for longer periods.
Gratitude improves psychological health. As Mr. Kafoury shared, gratitude can reduce negative emotions including envy and regret. Robert Emmons, a leading gratitude researcher, has done numerous studies on the link between gratitude and well-being. His research has found that gratitude effectively increases happiness and reduces depression.
Gratitude can improve your physical health. Studies have found that practicing gratitude can be good for your heart and improve healthy eating habits. Researchers have also found that gratitude can improve immune function.
What is a gratitude journaling?
Gratitude journaling is the habit of reflecting and recording what you’re grateful for on a regular basis. They don’t have to be big things either. It can be as small as seeing your favourite flowers in bloom. Getting your refrigerator repaired. Or, it could be a phone call from a friend you haven’t heard from in a while.
“Gratitude journaling allows you to pause and look at two or three things that you appreciate,” shares Kafoury. “It also gives you the chance to look for the gift in something. For example, if something negative has happened, journaling can help you explore your thoughts. And it could help reframe it in a positive light.”
How to keep a gratitude journal
Here are five steps to help get you started:
Choose a format that works for you. A gratitude journal can be handwritten, it can include words or images or both. It can also be digital. “Decide what works best for you. You can also do any combination of these,” suggests Kafoury. “This will help keep your practice fresh and interesting.”
Keep it consistent. Consistency is key to building a new habit. So set aside a time that works for you. Ensure you have several minutes to reflect and put it down on paper. Kafoury suggests starting with one day a week and build from there. “This is a habit you may want to have for the rest of your life,” he says. “Start slow and enjoy the process.”
Don’t overdo it. A study out of University of California found that less is more. In the study, people who wrote in their gratitude journal once a week saw a boost in happiness. However, people who wrote three times a week didn’t.
Go with the flow. A journal entry could be four sentences and another four pages. Kafoury says it shouldn’t be seen as another thing to perfect or accomplish. “I give myself soft discipline,” he shares. “Whatever comes out comes out, what doesn’t come out doesn’t. It’s important not to be critical or judgemental.”
Savour surprises. We don’t get surprises everyday, so when they happen, take the time to reflect and enjoy them.
Starting a gratitude journal is a personal decision and journey. Create your journal and explore gratitude in ways that suit you. If you’re feeling stuck or want some inspiration, there are a lot of great websites with ideas and prompts to inspire you.
If you’re looking for support for your mental health, you can also work with a psychologist. Use Lumino Health to find one near you. Many offer virtual appointments.
Written in consultation with Hani Kafoury, psychologist.
