Scrolling through my social media feeds, I can’t help but notice a sudden burst in pretty twenty-somethings professing themselves to be wellness gurus, promoting some kind of “healthy” practice that “Everyone Should Add To Their Routine!” Things like yoga, meditation, vitamin supplements, and innumerable recipes using organic foods fill my screen. As someone who tries to stay holistically in-tune with her wellness, I like to try a variety of these cool things I’m seeing online. There is one approach that I have found more beneficial than any other—gratitude journaling.
Gratitude journaling is the daily practice of writing down at least one thing you feel grateful for and why. This can take many forms—bullet points, full journal entries based on gratitude-themed prompts, drawings, or photographs with captions. There are many creative possibilities. The goal of this journaling is to create a deep sense of appreciation in one’s life.
In a world with so much inequality and struggle, it is often easy to overlook something as simple as being thankful for warm socks or the way the leaves on your favorite tree change colors. Competitive and academically challenging environments can make it easy to forget to be grateful for internet connection or supportive friends and family. Gratitude journaling focuses the mind on the present and generates a more appreciative view of the world.
There are even some proven benefits to daily gratitude journaling. The University of Minnesota and the University of Florida teamed up for a study in which participants were instructed to write down a list of positive events that occurred throughout their day and why these made them feel happy. At the conclusion of the study, the participants reported lower stress levels and a greater sense of calm at night. Psychotherapist Amy Morin has identified some key benefits of gratitude journaling, such as an improved quality of relationships, physical health, self-esteem, mental strength and resilience, and a decrease in aggression and anger.
Gratitude journaling is something I have come to look forward to every day. By positively focusing on the things that matter to me, no matter how small, I generally feel happier and more content with everything around me. I am more receptive to friends, family, even strangers; and I’m more resilient when faced with uncontrollable, stressful events in life. The physical act of writing down my gratitude helps to permanently capture these important things, and reading back through all these entries is something that brings peace to my life.