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Gratitude and wellbeing

What a gratitude journal can do for your mind

Writing down good moments is one of the most studied habits in positive psychology. It will not fix everything, and the effects are modest. But for a few minutes a day, it is one of the easier ways to feel a bit better.

What studies found

  • More optimism

    People who listed things they were grateful for each week felt better about their lives and more hopeful about the week ahead than people who listed hassles.

    Emmons and McCullough, 2003

  • Lasting lift in mood

    Writing three good things each evening for one week raised happiness and lowered depressive symptoms, and the change was still visible six months later.

    Seligman and colleagues, 2005

  • Better sleep

    Grateful people had more positive thoughts before sleep, which was linked with falling asleep faster, sleeping longer and sleeping better.

    Wood and colleagues, 2009

  • Closer relationships

    Noticing what someone did for you helps you see them as a good partner or friend, and makes you more likely to invest in the relationship.

    Algoe, 2012

  • Less stress and worry

    Across many trials, gratitude exercises led to small but reliable drops in symptoms of anxiety and depression.

    Cregg and Cheavens, 2021

How to make it work

  1. 1

    Be specific

    "Dinner with Anna, she made me laugh about the bus" works better than "my friends".

  2. 2

    Write about people

    Moments with others tend to carry more feeling than things you own.

  3. 3

    Look for something new

    Repeating the same list each day turns into a chore. Try to notice one thing you have not written before.

  4. 4

    Keep it short

    One line is enough. Doing it often matters more than writing a lot.

  5. 5

    Don't force it

    In one study, people who counted blessings once a week gained more than those who did it three times a week. Pick a pace that still feels fresh.

What it is not

  • Gratitude writing is not a treatment for depression, anxiety or any other condition, and it does not replace therapy or medication.
  • Effects in studies are small on average and differ a lot between people.
  • Feeling grateful does not mean ignoring what hurts. Both can be true on the same day.

If you are struggling or thinking about hurting yourself, please reach out to someone now. You can find a free, confidential helpline in your country at findahelpline.com.

Try it for a week

Cloudy asks for one good thing a day and reminds you at your time. It is free, with no ads.

Get it on Google Play

Sources

  1. Emmons, R. A., and McCullough, M. E. (2003). Counting blessings versus burdens. Journal of Personality and Social Psychology, 84(2), 377-389.
  2. Seligman, M. E. P., Steen, T. A., Park, N., and Peterson, C. (2005). Positive psychology progress. American Psychologist, 60(5), 410-421.
  3. Wood, A. M., Joseph, S., Lloyd, J., and Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of Psychosomatic Research, 66(1), 43-48.
  4. Algoe, S. B. (2012). Find, remind, and bind: The functions of gratitude in everyday relationships. Social and Personality Psychology Compass, 6(6), 455-469.
  5. Cregg, D. R., and Cheavens, J. S. (2021). Gratitude interventions: Effective self-help? A meta-analysis of the impact on symptoms of depression and anxiety. Journal of Happiness Studies, 22, 413-445.
  6. Lyubomirsky, S., Sheldon, K. M., and Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111-131.