Creating a Gratitude Journal: My Early Journey to Better Wellbeing

If you have been reading these reflections over the last few weeks you may have noticed that I have finally realised how busy my life has become and introducing simple mindful practices are making a real difference to my wellbeing. This week I want to look at gratitude journals and what I have found to help me thrive in 2025.  

In the fast-paced chaos of everyday life, particularly when stress is high, it’s all too easy to overlook the small joys around us. Whether it’s pressures from work, family commitments, or just the general busyness of life, I often find myself caught up in the negatives. Lately, though, I’ve turned to something simple yet effective keeping a gratitude journal. While I’m still in the early stages of this practice, I’ve already noticed a shift in my mindset, with an improvement in my positivity and how I approach each day. 

Gratitude journaling is something I’ve heard about for a while, but, like many, I wasn’t convinced at first. It sounded almost too easy to be effective—just writing down a few positive things each day? However, I decided to give it a try, and now, I’m starting to understand why this practice is backed by science. 

Each evening, I take a few minutes to write down three things I’m grateful for. It could be something small, like enjoying a cup of tea, a kind text from a friend, or the feeling of sunshine on a cool morning. At first, I had to really think about what to write, but now I’m finding it easier to recognise these moments throughout the day. In the midst of stress or frustration, I’m noticing the positives, which is already helping me feel more balanced and optimistic. 

What I’ve found fascinating is the science behind why this works. Gratitude journaling taps into something called neuroplasticity—the brain’s ability to reorganise itself by forming new connections. When we practice gratitude, we’re essentially training our brain to focus more on positive experiences and less on the negative. Over time, this helps to shift our thinking patterns, making it easier to notice the good things in life, even when times are tough. 

Research shows that consistent gratitude practice can actually change how our brain functions. Dr. Robert Emmons, a leading US expert in this field, has shown that gratitude can improve our emotional wellbeing, boost empathy, and reduce feelings of anxiety or stress. The act of simply reflecting on what we’re thankful for activates the brain’s reward system, helping to foster a sense of happiness and contentment. 

 Studies also highlight how gratitude impacts the prefrontal cortex, the part of the brain responsible for decision-making and emotional regulation. This is why gratitude journaling doesn’t just give a temporary boost in mood—it can lead to long-term improvements in how we handle stress and difficult situations. 

Although I’m still at the beginning of this journey, the benefits are becoming clear. On days when work is overwhelming or life throws a few unexpected challenges my way, taking a moment to reflect on what I’m grateful for has helped me regain perspective. It’s not that these challenges disappear, but focusing on the good—no matter how small—has shifted my mindset. I’m finding myself less bogged down by stress and more able to appreciate the positive moments that might have otherwise gone unnoticed. 

When I first started, it felt a bit forced. Some days, I struggled to think of things to be grateful for, particularly when the day had been stressful. But, as I’ve continued, it’s becoming easier. I’ve noticed that during the day, I’m more aware of small moments of joy, even in the middle of a busy or difficult period. Whether it’s a simple moment of peace or a shared laugh, these small acts of gratitude are adding up. 

I’m still learning, and there’s much more to explore in this practice, but I’m already seeing how gratitude journaling can help shift my mindset. By taking just five minutes each evening to jot down three things I’m grateful for, I’ve started to feel more present and more positive about my day, even when it’s been challenging. 

It’s a work in progress, but already, this practice is teaching me that even amidst life’s challenges, we can always find something to be thankful for. And that, I’m discovering, is a powerful way to boost positivity and wellbeing.