What is a Gratitude Journal?

A gratitude journal is a way to express thankfulness. It visually shows what you appreciate in life.

Now, this can be done in many ways:

• A dedicated notebook;
• A phone notepad feature;
• A blog; or
• A doodle/drawing.

Either way, it is usually three things that represent a form of gratitude in your life. They are jotted down daily and used for reflection when life is extra hard.

For example, I keep a 2025 Gratitude Jar. I add something new every day to encompass a whole year of positivity.

Why Does it Work?

This skill is used to reframe your thought process. It starts by forcing you to think positively about those three daily things. After a while, your brain naturally shifts to a more positive outlook.

A reframed mind for positivity is happier.

Any Issues?

A common complaint with this skill is that the effects are not immediate. Your brain took X amount of years to become this negative. Don’t expect it to change in just a couple of days.

Therapists I have spoken to suggest two solid weeks before feeling a little more positive. Personally, it helped most after doing it for a month straight.

I would like to note that, once a habit, it is much easier to find time to sit and record. Consistency is key.

Pro Tip: When getting started, consider setting a timer or adding it to a schedule.

---

Credits
^{links open in a new window}

Feature Photo by Jess Bailey Designs on Pexels.com