How to Benefit from a Gratitude Journal


Decide what day of the week and time is best for you to complete your gratitude journal. It has been proven that those who write 5 things they are grateful for just ONE TIME PER WEEK are on average, happier than those who wrote in the journal 3 times per week.

So, make a date with yourself once a week. Go to a place where you can relax and not be interrupted by other people or things. Don't take the phone with you! It is YOU TIME!


After you have set the day and time, just begin writing each of the 5 things/people/events you are grateful for with "I am grateful for \_\_\_\_ because...

Focus on things that have occurred in the past week, not something that happened 3 months ago.


After you feel comfortable with writing your journals you could then start sharing what you are grateful for with someone in your life that you are close with. At first it may seem awkward, but it has a wonderful feeling to it once you get past the awkwardness of it.

Another option is let that person read your gratitude journal. They will feel enlightened about what makes you happy. They will also be surprised how many time they are on your gratitude list for little things that have done. This will inevitably bring you closer together or at least spark a great conversation.


Keep writing and sharing! You will notice that you just feel happier in general when you focus on the things that you are grateful for, even the small things!

Writing a gratitude journal has been proven to increase your level of happiness. Counting your blessings is a wonderful time reflect on your week and just be thankful for all that you have.