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The Benefits of Gratitude Journaling

30 Jan 2023

What is Gratitude Journaling?

To understand gratitude journaling and its benefits, it's first necessary to answer the question: what is gratitude?

Gratitude is a deeply felt appreciation for the positive aspects of life. It is a state of acknowledging and recognising the goodness and kindness we receive from others, as well as the simple joys and experiences that bring us happiness. It is a mindful recognition of the value and significance of the things and people we have in our lives.

Gratitude journaling is taking time to reflect and write down things you feel thankful for, no matter how big or small they may seem. By keeping a gratitude journal, you create a dedicated space to reflect on the blessings, achievements, and moments of joy that enrich your life. The purpose of gratitude journaling goes beyond simply listing what you are thankful for; it serves as a powerful tool to shift your perspective and foster a mindset of gratitude. By consciously focusing on the positive aspects of life, you train your mind to seek out and appreciate the abundance that surrounds you- the people, things and moments that you might otherwise take for granted.

Climate-Positive Journal
Agood Company Journal Opened

One thing we can all agree on is that most of us need some downtime from our screens, and what better way to practise this than to take out your stone paper journal and eco-friendly pen and start putting thoughts on paper?

What are the benefits of gratitude journaling?

Health and psychological benefits

  • Gratitude journaling reduces stress and improves mental well-being

Gratitude journaling can have a significant impact on reducing stress levels and improving mental well-being. By focusing on the positive aspects of life, this practice helps shift our attention away from stressors and worries. Regularly expressing gratitude in a journal allows us to reframe our thoughts and cultivate a more optimistic outlook. This, in turn, reduces the release of stress hormones, promotes relaxation, and contributes to an overall sense of calmness, and emotional and mental well-being.

  • Increases happiness and positive emotions

Keeping a gratitude journal has been linked to increased levels of happiness and positive emotions. When we intentionally reflect on the things we are grateful for, it activates areas in the brain associated with pleasure and reward. This practice helps to amplify positive experiences and emotions, leading to an uplifted mood and a greater sense of overall happiness.

Gratitude Journaling Benefits - Happiness

  • Enhances self-esteem and self-awareness

Gratitude journaling also has the potential to enhance our self-esteem and self-awareness. By acknowledging the blessings and achievements in our lives, we cultivate a deeper sense of self-worth and appreciation for our own capabilities. Regularly reflecting on our strengths and accomplishments through gratitude journaling can boost our self-confidence and foster a more positive self-perception.

  • Better sleep quality and relaxation

Engaging in gratitude journaling before bedtime can have a positive impact on sleep quality and relaxation. Writing down the things we are grateful for allows us to focus on positive thoughts and emotions, promoting a sense of calmness and tranquillity. This can help quiet the mind and ease the transition into a more restful sleep.

Improves relationships and social connections

  • Strengthens interpersonal relationships

Gratitude journaling can have a profound impact on our interpersonal relationships. As we cultivate a practice of gratitude, we become more attuned to the positive qualities and actions of others. This awareness enables us to express appreciation and gratitude more readily, fostering deeper connections and strengthening our relationships. When we acknowledge and communicate our gratitude to others, it not only uplifts their spirits but also creates a positive cycle of reciprocity, enhancing trust, mutual respect, and intimacy.

Two Women Hugging

  • Increases empathy and compassion

Regularly engaging in gratitude journaling can increase our empathy and compassion towards others. By actively focusing on the things we are grateful for, we develop a greater awareness of the contributions and kindness of those around us. This leads to a deeper understanding of the experiences and emotions of others, enabling us to empathise and connect with them on a more profound level. As we become more compassionate, we foster a supportive and caring environment that nurtures positive relationships.

  • Enhances our ability to express gratitude to others

Gratitude journaling improves our ability to express gratitude in meaningful ways. As we dedicate time to reflect on the positive aspects of our relationships, we become more adept at recognising and articulating our appreciation for others. This enhanced ability to express gratitude strengthens our bonds with our loved ones, colleagues, and friends. It also promotes open communication and fosters a climate of appreciation, and a positive atmosphere where everyone feels valued and acknowledged.

Gratitude Journal Concept

Personal growth and development

  • Heightens our focus on the present moment

Gratitude journaling encourages us to be present and fully engaged in the current moment. As we reflect on the things we are grateful for, we naturally shift our attention away from past regrets or future anxieties. This practice trains our minds to focus on the present moment, allowing us to savour the beauty and richness of life as it unfolds. By cultivating this mindfulness, we develop a deeper sense of gratitude for the small pleasures and experiences that often go unnoticed.

  • Develops resilience andability to overcome challenges

Gratitude journaling contributes to the development of resilience and the ability to navigate and overcome challenges. When we practice gratitude, we become more aware of the strength and resources we have at our disposal. This awareness instils a sense of resilience, enabling us to approach obstacles with a positive mindset and a belief in our capacity to overcome them. Gratitude journaling reminds us of the hurdles we have already conquered, reinforcing our ability to face future challenges with determination and a sense of gratitude for the growth they bring.

  • Increases creativity and problem-solving skills

Engaging in gratitude journaling can also enhance our creativity and problem-solving skills. By focusing on the positive aspects of our lives, we tap into a mindset of abundance and possibility. This expanded perspective allows our minds to explore new ideas, approaches, and solutions. Gratitude journaling stimulates creative thinking by fostering a positive and receptive mental state, enabling us to approach challenges with fresh insights and innovative solutions.

Gratitude Journal Humanium Pen
Bullet Point Journal

How to practice gratitude journaling

The great thing about gratitude journaling is that it is relatively straightforward to practice. Normally it’s writing down three to five things that you feel grateful for on a weekly or bi-weekly basis. According to a research by a professor at the University of California, Davis, these are the top tips for getting the most out of gratitude journaling:

  • Be mindful and prepare mentally for the task. Taking the conscious decision to become more thankful and happier increases the efficacy of journaling. Rather than rush through, take time to prepare before opening your journal and open yourself up to it.
  • Go for quality over quantity. Focusing on a small number of things, 3-5, in detail is more beneficial than a long list.
  • People over things. It’s found that focussing on people you are grateful for is more impactful than things you are grateful for. Also, let them know!
  • Try subtraction as well as addition. Try to imagine life without certain people or things rather than just adding them up.
  • Savour surprising moments as these invoke stronger feelings of gratitude.
  • Don’t overdo it. As mentioned above, it’s best to limit to once or twice per week.

Practical tips for gratitude journaling

Choosing a Journal or Medium

Select a journal or medium that resonates with you. It can be a physical notebook, a digital journaling app, or even a gratitude glass jar where you write notes of appreciation. Choose something that feels inviting and inspires you to engage in the practice regularly.

If you are ecologically conscious, the tools you choose can enhance your experience of gratitude and make it even more meaningful. As a company dedicated to sustainability and eco-friendliness, we’re grateful for nature, especially trees, which is why we have developed our range of stone paper notebooks, pocketbooks and journals. They’re made without any trees, harmful chemicals or water. Stone paper also has magical properties: it's waterproof, tear-resistant and wrinkle-free. And it's a dream to write on! You can also use our Natural Grass Pencil, Natural Grass Pen or Humanium Pen knowing that you are making a positive impact on the planet while nurturing a practice that brings you joy, appreciation, and personal growth, all with eco-friendly stationery.

Deep Sea Blue Journal Agood Company
Natural Grass Pens for Gratitude Journaling

Setting aside dedicated time for journaling

Try and establish a consistent routine by setting aside dedicated time for gratitude journaling. It could be in the morning as a positive start to your day or in the evening as a reflective practice before bedtime. Some people find gratitude journaling on a daily basis very beneficial and uplifting, while others do not recommend it because it can become either too much of a chore, or too “normal”, and diminish its effectiveness. You can simply find what works best for you and make it a part of your daily or weekly schedule. Being consistent is key if you want to reap the full benefits of gratitude journaling.

Writing prompts and exercises to enhance gratitude practice

Experiment with writing prompts and exercises to deepen your gratitude practice. Start by simply listing three things you are grateful for each day or each week. As you become more comfortable, explore more specific prompts, such as expressing gratitude for a person who has positively impacted your life or reflecting on moments that brought you joy. Engage in gratitude exercises like writing a thank-you letter to someone you appreciate (and perhaps even sending it to them), or visualising the things you are grateful for in vivid detail.

What we are grateful for

As a company, agood is grateful for its customers and the opportunity to contribute to a more sustainable and eco-friendly future together. We are grateful for the partnerships we've formed with like-minded individuals, suppliers and organisations who share our passion for creating positive change - The MagSafe Factory, The Mobile Case Factory, The T-shirt and Underwear Factory, Malala Fund, Charity: water, Save the Children, Global First Responders, just to name a few. We are grateful for the innovative solutions and products we have developed to reduce environmental impact and promote sustainable living. You can find out more about our design principles and design philosophy.

Each day, we appreciate the positive impact we are making in our collective efforts to protect the planet and build a better future for generations to come.


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