Cultivating Gratitude Journaling

Gratitude Journaling

Journaling since the age of 10, I have hundreds of pages filled with dreams, secrets, fears, my stories from around the world, spiritual devotions, and music that inspires me. Over the years, I have formed a regular journal practice that has helped me self-reflect. Writing about my feelings eases stress and is a magnificent tool for coping with emotions. I added gratitude journaling two years ago, and I wish I had done it sooner.


Gratitude is more than expressing your thanks to someone else. Psychologists have stated there are personal and social benefits to being mindful of the things you are grateful for in your life. Getting in the habit of being thankful shifts your mindset away from negative emotions to positive ones.

Benefits of Expressing Gratitude

Taking the time to be more attentive to expressing gratitude will have lasting effects. Here are a few of them:

  • It boosts your mood.

  • You will have more satisfaction with your life.

  • It strengthens your relationship with others.

  • Your physical health improves.

  • Sleep improves.

  • You will be more patient.

  • You are more relaxed and calmer.

  • You become less materialistic.

Set A Goal

I have set a goal to acknowledge gratitude as part of my daily journaling. There is no wrong time to do it. Take a few minutes first thing in the morning or before bed at night. I sit down with my notebook and a cup of coffee. I write for ten to twenty minutes without stopping, also known as free writing. Then, I add moments of grace and pleasurable things I enjoyed from the day to my journal’s dedicated “gratitude” pages.

Not one to let myself be defeated by a blank page, I sparked gratitude inspiration by making a list of ways to renew my journaling.

  • Start Small - Take five to ten minutes and pick just one thing to write down. Let your gratitude grow by writing about the little joys in your day. If you find yourself stuck, look through previous entries and rejoice in all the blessings you have received. The more you think about the things you have to be thankful for, the more you will be grateful.