Why Start Journalling Gratefuls

When you are thankful for something or someone you experience a feeling of gratitude. It's a pretty awesome feeling.

You can experience this feeling without actively putting effort into it, however, you can also train your brain to be more grateful, this is where a gratitude journal comes in. 

Journalling things you're grateful for comes with some great mental benefits, some include:

  • Improves Self-Esteem

  • Reduces Stress

  • Increases Positivity

  • Can Help You Sleep Better

  • Help You Spot Opportunities in Life

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Image by Toa Heftiba

Pick a Journal

First, chose a way that best suits you to document your 'gratefuls'. This could be as simple as a textbook, a journal or even documenting them in the notes of your phone or an app.

It doesn't have to be a written journal, you could sketch things you're grateful for or take photos.

Mobile Phone

Make Time For It

Journalling 'gratefuls' works best when you fit it into your daily routine. Whether this is first thing in the morning, at lunch or before bed. Scheduling dedicated time helps the practice of 'gratefuls' become habitual.

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Image by Diego PH


Start small, you can start off by thinking of things around you. It could be as simple as having a roof over your head, having running water or even a bed to sleep in.

As you progress, try to expand your 'gratefuls'. Think about why you are grateful and what it means to you. For example, I'm grateful to be able to share knowledge through this website as it not only enables people to learn but also has a positive impact on their mental health.

Keep On Going

We all have days where we don't feel 100% ourselves, but keeping a gratitude journal forces us to think of something good that is going on each day. The more you do this, the stronger these pathways in your brain become and the easier it becomes to spot things you're grateful for.


Image by Nathan Dumlao


The same part of your brain that identifies good things that have happened (things you're grateful for) is the same part of the brain that identifies good things that could happen. This is called identifying opportunity.

So what are you waiting for! Start a gratitude journal.

To watch our video on gratitude click here