Keeping a journal can be a booster shot for the soul

My daughter kept a gratitude journal for a year. I’ve never lasted a week, but after reading decades-long, science-based research on its efficacy, I’m heading back in.  

But don’t be alarmed – keeping a daily journal isn’t the only route to receive its benefits. Multiple pathways exist. But before we delineate them, let’s first define it. Then we’ll talk benefits and icebergs! 

There are two major components to gratitude, explains Dr. Robert Emmons, one of the more prominent figures in the field: 1) The benefits we receive and 2) the recognition that these benefits flow from sources outside ourselves (e.g., family, friends, work colleagues, a higher power). 

And the message is clear, it’s a skill that can be cultivated. Gratitude comes from the Latin word "gratia" which means grace, graciousness, gratefulness.  

UNDENIABLE BENEFITS 

Gratitude’s benefits are undeniable. From double-blind studies to brain scans, the scientific community has spent decades studying the topic and has voluminous studies to support the neurobiological, psychological, and physical rewards. A few prominent benefits: improving relationships, improving sleep, even boosting your immune system. 

Greater empathy, more positive emotions? Yes. 

Fewer toxic emotions (envy, jealousy, resentment, anxiety)? Yes again. It’s all meticulously documented by researchers worldwide. 

Misty Pratt, of mindful.org, calls gratitude a booster shot for romantic relationships and shares what we know intuitively – that humans, by and large, spend far more time thinking about headwinds (the barriers we face) than tailwinds (the benefits we receive).  

THE ICERBERG OF GRATITUDE 

Tiffany Sauber Millacci, writing in Positive Psychology, shares a simple yet poignant image of an iceberg. What lies above the water? The most meaningful events in our lives: upbringing, health and education. 

What lies below? Notes Millacci, "Below the surface, we find all the simple, everyday pleasures that often go unnoticed. This may be the great book we had time to read, the laugh we had with a friend, or maybe even the joy of eating chocolate ice cream in the sunshine. Whatever these simple pleasures may be, consciously expressing our gratitude for them can really help us grow our gratitude practice beyond the surface level.”  

IT STARTS WITH YOU 

“Gratitude should start with yourself,” insists Melissa Madeson, also writing in Positive Psychology, adding, “A simple practice of standing in front of the mirror and saying five good things you appreciate about yourself can do wonders for confidence and sparking joy... This might include recognizing past achievements, present efforts, or talents, and virtues. Compliment yourself with words like beautiful, loyal, disciplined, kind, and loving and notice how it makes you feel.” 

WHERE SHOULD WE BEGIN? 

To help us build our practice, Maureen Salamon at Harvard.edu offers a series of questions to ask ourselves. Here are three of my favorites: 

• What happened today that was good? 

• What am I taking for granted that I can be thankful for? 

• What is the kindest thing someone has said or done lately?  

How should we start? The lightest touch may be simply taking a moment, before your head hits the pillow, to close your eyes and think of someone, or something, that you’re grateful for. 

Other pathways: taking a gratitude walk (love the idea), or creating a contribution journal (whereas a gratitude journal asks, “What am I grateful for today?”, a contribution journal asks,  “How did I help someone today?") 

No matter the pathway, remember that it takes time to build a practice, but rest assured, rewards will accrue over time.