Gratitude isn’t just an emotion – it’s a tool for cultivating joy, resilience, and better overall health. In fact, research shows that expressing gratitude can relieve stress and anxiety, reduce symptoms of depression, and improve sleep and heart health. One of the easiest ways to practice expressing your thanks is by writing in a gratitude journal. Here, we’ll explore what a gratitude journal is and how to get started.
What Is a Gratitude Journal?
Whereas a diary focuses on what happened in your day, a gratitude journal is solely dedicated to writing down things that you’re thankful for. These can be big or small – from major life events like finding a new job to simple pleasures like a good meal. The goal is to intentionally focus on the positive aspects of life, which can help shift your mindset and improve your overall mental and physical health.
Practice Makes Perfect
Just like exercising your body, gratitude is a muscle that is best strengthened when you put in consistent, intentional effort. To make the most of the health benefits of gratitude, it’s important to make gratitude journaling a regular practice. Whether you’ve just started journaling or you’re trying to get out of a rut, try these tips for consistency:
Set a Goal. Start by planning a certain number of items to write about or setting aside a certain amount of time spent journaling. You may choose to start small and increase your goal as you keep practicing.
Keep it Out. Set your journal out – whether on your nightstand, kitchen table, or other visible location as a physical reminder to spend time journaling that day.
Stay Simple. Gratitude journaling doesn’t have to be profound. A journal entry can be as simple as jotting down a bulleted list of things that you’re thankful for, from seeing your family to a new book that you enjoyed.
Prompts for Gratitude Journaling
Not sure where to start? Try these five prompts to get your gratitude flowing.
- Write about someone in your life that you’re thankful for and why.
- What are you taking for granted in day-to-day life that you can be thankful for?
- List five ways you can share your gratitude today.
- How can you thank someone that has helped you this week?
- What hobbies would you miss if you were no longer able to do them?
Meet the Author
Ali Lemmons, BS, Summa Cum Laude
Ali Lemmons is a graduate of the University of Tennessee at Chattanooga where she earned a Bachelor of Science degree in Communication with a minor in computer science. While at UTC, Ali also earned the distinction of Summa Cum Laude, the Outstanding Senior Award for the communication department, and was inducted into the Kappa Tau Alpha honor society. Now, as editor/digital content specialist for CMC Publications and Digital Smart Marketing, Ali leads the ideation, conceptualization, and development of numerous health, wellness, and lifestyle articles published in print and online for HealthScope, CityScope, and Choose Chattanooga magazines – premier publications serving S.E. Tennessee and North Georgia. She also is the lead copywriter for the company’s social media sites.
