Published On: September 7, 2021252 words1.3 min read

Gratitude is not only the greatest of virtues, but the parent of all the others

-Cicero

Keeping a gratitude journal has been proven to have a positive impact on individuals. Unlike keeping an ordinary daily journal, a gratitude journal requires just a few highlights from your day.

The benefits include*

  • Individuals exercised more regularly, reported fewer physical symptoms, felt better about their lives as a whole, and were more optimistic about the upcoming week.
  • Individuals are more likely to progress toward important personal goals (academic, interpersonal, and health-based).
  • With young adults-gratitude journaling resulted in higher reported positive states of alertness, enthusiasm, determination, attentiveness, and energy.
  • Individuals who kept gratitude journals were found to help others who had a personal problem or offered emotional support.
  • With neuromuscular disease, keeping a 21-day gratitude journal resulted in:
    • More significant amounts of high energy positive moods
    • Greater sense of feeling connected to others
    • More optimistic ratings of one’s life
    • Better sleep duration and sleep quality*.

How to keep a gratitude journal

Each night before you go to sleep, write down five items that:

    • Make you happy
    • Have made you happy

These can be anything from small to big things e.g.

  • “Had a great meal.”
  • “Saw Alice and Tim”
  • “I have two lovely kids who I love.”
  • “The sun was out today.”
  • “I helped a lady cross the road today.”

You will repeat some of the items, but what is essential is keeping that feeling fresh and alive.

Happy Journaling

* Research by Emmons and McCullon.

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