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  • Kelly Ann Jones

10 benefits of gratitude journaling


A woman with open arms looking at a view

Gratitude journaling has so many benefits and it doesn't take long for you to start seeing improvements in yourself as a person.


I have been using a gratitude journal for a couple of months now and I am already starting to see my outlook on life in a positive light.

Below are my top ten benefits of gratitude journaling.

1/ Gratitude journaling can improve creativity

It can help you to see the world in new ways. When you take the time to reflect on the things that you are grateful for, you are more likely to notice the beauty and wonder in the world around you. This can help you to generate new ideas and to come up with unique solutions to problems.


It can boost positive emotions. It is a great way to increase positive emotions such as happiness, joy and optimism. These emotions are essential for creativity, as they help you to think more flexibly and to come up with new ideas.

It can reduce stress and anxiety, which can block creativity. It can help reduce stress and anxiety by shifting your focus from the negative to the positive. This can create a more conducive environment for creativity to flourish.

It can increase self-confidence and help you to develop a more positive view of yourself and your abilities. This increased self-confidence can help you to take risks and to try new things, which are essential for creativity.

It promotes mindfulness by encouraging you to focus on the present moment and to appreciate the good things in life. This mindfulness can help you to be more aware of your thoughts and feelings and to come up with creative solutions to problems.

Here are some examples of how gratitude journaling can be used to improve creativity:


  • A writer could use gratitude journaling to come up with new ideas for short stories or articles. They could write about the things that they are grateful for, and then use those as inspiration for their work.

  • A painter could use gratitude journaling to come up with new colour palettes or subject matter. They could write about the colours and images that they find beautiful, and then use those things as inspiration for their paintings.

  • A musician could use gratitude journaling to come up with new melodies or lyrics. They could write about the things that they are grateful for and use them for inspiration for their music.

  • A business person could use gratitude journaling to come up with new ideas for products or services. They could write about the things they are grateful for in their customers, and then use those things as inspiration for new ways to meet their needs.

Overall, gratitude journaling is a powerful tool that can be used to improve creativity in a number of ways. It is a simple and effective way to boost positive emotions, reduce stress and anxiety, increase self-confidence, promote mindfulness, and to see the world in new ways. All those things are essential for creativity to flourish.

2/ Gratitude journaling can boost happiness and life satisfaction

It helps you to focus on the positive. When you write down what you are grateful for, you are forced to focus on the good things in your life, even if they are small. This can help to shift your perspective from the negative to the positive.

It helps you to appreciate the good things in your life. When you write down what you are grateful for, you are taking the time to reflect on and appreciate the good things in your life. This can help you to realise how much you have to be grateful for, even when things are tough.

It helps you to cope with difficult emotions by putting your problems into perspective and reminding yourself of all the good things and help you feel more positive and hopeful.

It helps you to develop a more positive mindset because you are focussing on the good things. Then it becomes easier to see the world in a positive light.


printable gratitude journal


3/ Gratitude journaling can reduce stress

It shifts your focus from the negative to the positive. When you are feeling stressed, it is easy to get caught up in negative thoughts and worries. However, gratitude journaling can help you break this cycle by shifting your focus on these things, and to see how they are enriching your life. This can help you feel more grateful and content, and to reduce your stress levels.

4/ Gratitude journaling can help you sleep better

It promotes relaxation when you are focussing on the good and not the bad. This can help to calm your mind and body, making it easier to fall asleep.

It reduces negative thoughts before bed. If you find yourself dwelling on negative thoughts before bed, gratitude journaling can help turn your mind around. By focussing on the good you can replace negativity into positivity and thus help you sleep better.

5/ Gratitude journaling can improve physical health

Reduced stress and anxiety. Stress and anxiety can have a negative impact on physical health, leading to problems such as high blood pressure, heart disease and digestive problems. Gratitude journaling can help with this.

Stronger immune system. This is because gratitude journaling reduces stress, which can suppress the immune system.

Reduced pain in some cases. Gratitude journaling can help to reduce pain, both physical and emotional. This is because you are focussing on the writing and not on the pain itself.

In addition to these specific benefits, gratitude journaling can also improve overall health by promoting healthy behaviours, such as regular exercise, eating a healthy diet, and getting enough sleep. When you are grateful for your body and your health, you are more likely to take care of yourself.

6/ Gratitude journaling can enhance resilience

It helps to focus on the positive. When you are going through difficult times, it is easy to get caught up with the worries and negativity they bring. Gratitude journaling will help you to focus on the good things.

It helps you to develop a more positive view of yourself and your life when you are being grateful. When you concentrate on your strengths and accomplishments you will feel more confident and resilient.

Here are some examples of how gratitude journaling can enhance resilience


  • A student who is struggling in class can write about the things they are grateful for, such as their supportive teachers and classmates. This can help them stay motivated and focussed on their studies.

  • A person who is going through a difficult break-up can write about the things they are grateful for, such as their close friends and family. This can help them to cope with their grief and to move on with their life.

  • A person who is facing a serious illness can write about the things they are grateful for, such as the love and support of their family and friends, and the excellent care that they are receiving from their doctors and nurses. This can help them to stay positive and hopeful during their recovery.

7/ Gratitude journaling can strengthen relationships

It promotes appreciation. When you take the time to write down the things that you are grateful for, it forces you to slow down and really appreciate the people and things in your life. This can help you to see your partner, friends and family members in a new light and to value them more.

It encourages communication. Gratitude journaling can open up the door for more meaningful conversations with your loved ones. When you share your gratitude with them, it shows you that you care about them and that you appreciate what they do for you. This can lead to deeper and more meaningful relationships.

It fosters forgiveness. Gratitude journaling can help you to forgive yourself and others. When you focus on the positive aspects of your relationships, it can help you let go of grudges and resentments. This can lead to more harmonious and forgiving relationships.

It creates a positive feedback loop. Gratitude journaling can create a positive feedback loop in your relationships. When you express gratitude to your loved ones, it makes them feel good and more likely to express gratitude in return. This can create a cycle of positivity and appreciation that can strengthen your relationship over time.

8/ Gratitude journaling can increase self-esteem

It helps you to focus on your strengths and accomplishments. When you reflect on the good things about you it can boost your self-esteem.

It helps you to appreciate yourself more. You start to see yourself in a positive light which can build up your confidence.

It helps you to compare YOURSELF to YOURSELF, not to others. When you are journaling you are focussed on your own journey and your own progress and not that of somebody else.


printable gratitude journal


9/ Gratitude journaling can boost productivity and motivation

It helps you to focus on your goals. When you write down the things you are grateful for, it reminds you of what you are working towards. This can help you to stay motivated and focussed on your goals, even when things are tough.

Gratitude journaling can boost motivation and productivity in more general ways. For example, when you are grateful for the good things in life , it makes you more likely to want to give back. This can lead you to set more ambitious goals for yourself and to work harder to achieve them.

10/ Gratitude journaling can promote mindfulness

It encourages you to focus on the present moment. It gives you the time to think of the good things that are in your life right now. This can help to bring you into the present moment more often.

It helps you appreciate the little things that you would otherwise take for granted.

It promotes self-awareness. You are reflecting on your own values and priorities and this can help you become more aware of yourself and what is important to you.

It helps you to cultivate compassion and empathy by letting you see the world from the perspective of others and to appreciate the good things in their lives as well as in your own.

As you can see, the benefits of keeping a gratitude journal are huge. It is important to note that it is not a magic pill. It takes time and effort to see the benefits. However, if you are consistent with your practice, you are likely to experience the benefits listed above.

Please head over to my Etsy shop and take a look at the gratitude journals I have created. Each page has a different prompt to get get you started on your gratitude journey.

And just so you know. I am grateful to you for reading this blog post. Thank you.


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