5 Benefits of Gratitude Journaling

Benefits of Gratitude Journaling

To understand the the 5 benefits of Gratitude Journaling we first need to define what gratitude journaling is.

Gratitude Journaling is simply noting the positive things in your life on a regular basis. It’s about getting specific about the who, what, when, where, and why of your life. For example, I am grateful for my good health because without it, I wouldn’t be able to participate in the joys of life. To be healthy, I exercise regularly, meditate, and put healthy food in my body.

To begin the Gratitude Journaling practice, find a journal and a pen that you like. When you build a relationship with the pen and paper, I have found it’s important to use tools that are appropriate. For instance, I like lined journals and a specific gel pen. For more details on the proper tools, read my article, Tips and Tools for Journaling.

Another important aspect to Gratitude Journaling is timing. The old saying, timing is everything is true because if you don’t pick a suitable time, you won’t do the work. If you are an early riser, practice in the morning. I can’t think of a better way to start a day. If you need a mid-day break, spend 15 minutes of your lunch hour writing. These times may not work for you, so practice right before bedtime. It doesn’t matter when you write, it simply matters that you write.

Why you should try Gratitude Journaling? For many of you, it sounds like a lot of work, however Gratitude Journaling can have tangible benefits. Here are the 5 benefits of Gratitude Journaling.

The Benefits of Gratitude Journaling

  1. Gratitude Journaling lowers stress levels and improves mental health because you are focusing on the positive instead of negative. Gratitude helps you focus on happiness which leads to less stress, depression, and anxiety. If you can focus on a painful experience that you overcame, you will likely see you can overcome an obstacle again.
  2. It increases your happiness and helps you savor positive experiences. Remembering joyful experiences brings joy to our everyday life. Time doesn’t stop, so taking a moment to write about milestones will bring back the same emotions you felt as you lived them.
  3. Gratitude improves your self-esteem. Practicing gratitude is the perfect way to see and celebrate the milestones thus focusing on all your hard work and dedication to achieving your goals.
  4. It helps you gain clarity. Sometimes we need to be really clear on the good in our life, so we can create more of it. It also shows us the negative, and what we need to cut from our life.
  5. Gratitude Journaling fosters empathy. When you practice gratitude you become less materialistic and you focus on compassion. If you show yourself compassion, you are more likely to show it to others.

Here’s a few journaling prompts that coincide with the benefits above.

5 Journal Prompts for Gratitude Infographic

As you can see, Gratitude Journaling can have a positive impact on your daily life if you make it a habit. Here’s a great read by Courtney Ackerman, Gratitude Journal: A Collection of 67 Templates, Ideas, and Apps for Your Diary She offers a lot of resources in this article.

If you like journaling with prompts, check out my private Facebook Journaling Group: Your Journey Begins Here.


Nicole L. Czarnomski (zar-NOM-ski) is a marketing director by day and freelance writer by night. Her magazine bylines range from wheatgrass to whiskey to pet sitters. She usually writes with one or two cats on her lap and a hot cup of black coffee by her side. She is the author of the memoir “How Cancer Cured My Broken Soul,” the product of her nine-month battle with Stage 3 breast cancer. When she isn’t writing, she’s reading a memoir or psychological thriller or anything by Kristin Hannah. If there isn’t a book in her hand, she is bingeing on Netflix or painting, art journaling, singing karaoke (only at home) or woodworking with her husband.

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