Gratitude journalling has become a popular wellbeing practice in recent years — and for good reason. It’s simple, accessible, doesn’t require special tools or training, and can make a profound difference to mood, resilience, and overall mental health. At its core, gratitude journalling is about training the mind to notice and savour the good, even when life feels heavy or chaotic. This small shift in daily attention can create meaningful changes in how we think, feel, and respond to stress.
But beyond the buzz, what exactly is gratitude journalling? Why does it work? And how can you start a practice that feels genuine rather than forced? Let’s explore.
Gratitude journalling is the simple act of writing down things you feel thankful for. These might be big milestones — like finally completing a project — or small, everyday moments that made your day slightly better, such as a warm coffee, a smile from a colleague, or a few minutes of fresh air.
The power of the practice lies not in the size of the moment, but in the awareness and reflection you bring to it. When you pause to recognise something positive, you’re strengthening neural pathways linked to optimism, emotional regulation, and connection.
Importantly, gratitude journalling is not about pretending everything is fine or ignoring genuine challenges. Rather, it helps balance the mind by holding space for what is going well — even when life feels difficult. Many people find that this helps them cope with stress more effectively, view problems more clearly, and rediscover a sense of appreciation that may otherwise be overshadowed by daily demands.
There is a growing body of psychological research supporting gratitude practices. Studies have shown that people who regularly engage in gratitude journalling experience benefits such as:
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Improved mood and reduced symptoms of depression and anxiety
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Gratitude shifts focus from perceived threats or shortcomings to moments of safety, connection, or joy
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Better sleep
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Reflecting on positive moments before bed can calm the nervous system and reduce rumination
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Increased resilience
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Regularly noticing positive experiences strengthens the brain’s ability to recover from setbacks
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Enhanced relationships
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When we tune into what we appreciate in others, connection and communication naturally improve
From a neurological perspective, gratitude activates regions of the brain associated with reward, empathy, and emotional processing. Over time, this repeated activation helps the brain default more readily to positive interpretations, reducing the intensity of negative thinking patterns.