Gratitude Journaling Can Help You Feel Happier In 1 Minute

Gratitude journaling—the act of jotting down a few things you’re grateful for, whether it be daily or weekly—has become the new "it" way of practicing mindfulness. (Move over, yoga!) As Robert Emmons, PhD, explains in his book, Gratitude Works!: "Whether it springs from...an appreciation for the majesty of nature, a recognition of the gifts in one’s own life, or from countless other enchanted moments, gratitude enhances nearly all spheres of human experience." Emmons and his colleague Michael McCullough, PhD, also conducted a 10-week study asking participants to write a few sentences on a particular topic each week. They found that those who wrote about gratitude ended up feeling more optimistic and better about their lives.

If you've been looking to add some gratitude-sourced enhancement into your life, but don't know where to start—or, if it's even right for you—know that the act of gratitude journaling can take many forms. Some journals prompt you to only write one sentence (or even less!) per day, while others have you reflect on dreams, memories, or just a concept. Chances are, with a li'l research, you'll find the right fit for you.

The most important thing is not to psych yourself out before you begin. So scratch any grandiose plans of journaling for 30 minutes each night or adhering to an every-single-day-no-matter-what schedule. Make your writing time a chance to be true self-care. That means putting down the cell phone, turning off the television, and giving yourself the space to reflect in an honest and cathartic way. And, as 2020 has shown, there is no aspect of life too small to appreciate.

Check out this list of best gratitude journals for all kinds of twists on the classic "journal." From minimalist meditations to rigorous workbooks, each one will give you the chance to reflect on everything you're thankful for: