The Life-Changing Magic of Keeping a Gratitude Journal

We look old now,
but we don’t got no wrinkles.
It ain’t nothing to do with
collagen loss or baby fat.
We wish it was that auspicious.

It’s to do with heartache.
It’s to do with loss.
It’s to do with them things
‘bout which we don’t talk.
What speaks is our eyes.

It’s life, it’s living, it’s years,
cocktailed with a chill of ice.
We done spent half our time
trying not to let our hearts
become cold or hard,
‘cause we been around
long enough to see
it could go either way
once you grow old.

So we best not
put wrinkle cream
on the surface of our skin,
but start slatherin’
it on our hearts,
keepin’ close watch. 

~Lisa Poff

How do you put wrinkle cream on your heart?  By finding moments of quiet beauty and deliberately choosing to notice the things you are grateful for despite the crappy things they may be surrounded by.  Focusing on gratitude changes your mindset, and therefore your reality.   

In the middle of a storm, noticing beauty takes effort.  A messy blur of deadlines, relationships, and that incessant hum of worry that comes from feeling unmoored is not the grounded place where gratitude naturally occurs.  We must cultivate it by making it a daily practice, such a starting a gratitude journal. 

It might feel cliché at best and insincere at worst. What can you possibly gain from jotting down a few good things every day? Since it doesn’t take a lot of time, I invite you to try it.  This simple practice doesn’t just steady the storm—it plants something in you, a kind of peace that can nurture a profound transformation. 

What Is a Gratitude Journal? 

Think of a gratitude journal as part diary, part mirror. It’s a safe space where you can capture the small but significant moments of kindness, beauty, and abundance that might otherwise slip away unnoticed. 

It’s not about writing anything complex or groundbreaking. Some days, the entries might be as simple as “The way coffee smells as it brews.” Other days, you might get swept up recalling the amusing exchange with the bank teller, the look on your child’s face when you surprise them with their favorite treat, or an old song that made you dance in the cereal aisle.  

The point isn’t to romanticize life or pretend away its difficulties, but to unearth the good—even when it’s buried beneath the weight of the day. 

Why Gratitude Matters 

It’s unsurprising that gratitude has become a buzzword in wellness spaces. Study after study suggests that actively practicing gratitude can reduce stress, increase happiness, and even contribute to improved physical health. 

But those statistics don’t capture what gratitude feels like in practice. Gratitude feels like letting out a breath you didn’t know you’d been holding. It’s the surprising stillness that emerges in a moment of chaos. It’s the way the question “Why is this happening to me?” slowly transforms into “What am I learning from this?” 

It might feel awkward at first.  But as you continue the practice, something may began to change. The act of pausing—of looking for things to be grateful for—can change your inner narrative, helping you notice moments that deserve to be savored. 

The Benefits of Gratitude Journaling 

If you’ve been wondering whether gratitude journaling is worth trying, here’s a glimpse at what you may gain from this simple ritual. 

1. It Rewires Your Brain 

Neuroscientific studies have shown that regular gratitude practice can alter the neural pathways in your brain, rewiring you to focus more on the positive. It’s not about ignoring hardships, but training your mind to see the full picture. 

2. It Cultivates Mindfulness 

Journaling about gratitude draws you into the present moment—it forces you to notice the little things you’d otherwise take for granted. 

The smell of a fresh rain. A stranger running to open a door for you when your arms are loaded.  Those moments matter, and journaling can make them stick. 

3. It Builds Resilience 

Life isn’t easy. But gratitude doesn’t crumble in the face of adversity—it withstands it. Journaling helps you notice the flickers of good even on your hardest days, reminding you that even in the shadows, light exists. 

4. It Improves Your Relationships 

When I started actively writing about the people I was grateful for—my friend who sends me her favorite shows to binge, my colleague who gives me helpful business advice—I found myself connecting more deeply. Gratitude has a way of making relationships feel richer, more intentional. 

5. It Nurtures Self-Compassion 

One unexpected outcome? My journal became a space where I started recognizing my own efforts. A quick entry like “I stayed calm in a hard conversation” became my way of reminding myself that I’m trying—and that effort is worth celebrating. 

How to Start Your Own Gratitude Journal 

The beauty of a gratitude journal is how incredibly simple it is to begin. All you need is a pen, paper, and an openness to see the world differently. Here are some tips to help you start. 

1. Keep It Consistent 

Choose a time of day to write—whether it’s first thing in the morning, during lunch, or right before bed. Consistency will help turn gratitude into a habit. 

2. Write Freely 

Don’t overthink your entries. There’s no right or wrong way to do this. Maybe it’s bullet points. Maybe it’s paragraphs. Just write. 

3. Include the Small Stuff 

Not every entry needs to be monumental. Some days, it’s noticing that your neighbor took your trashcans in. Other days, it’s feeling the sunshine warm your face after an emotionally draining meeting. 

4. Use Prompts 

If you’re stuck, try using prompts like, “What made me smile today?” or “What’s one thing I appreciated about myself this week?” 

5. Revisit Past Entries 

On tough days, flip back and read old entries. It’s a bittersweet comfort to see joy through your own words. 

Carrying Gratitude Into Your Life 

Journaling is just the beginning. Over time, the practice spills into the moments between pages. You’ll start noticing things in real-time—how the barista remembered your order, how the autumn leaves dance in the wind, how a stranger let you have a parking space you both spotted at the same time.  

It doesn’t erase life’s challenges, but it makes joy more accessible. It opens your eyes to what’s already here. What’s always been here. 

Some days, you may write with a quiet sense of wonder; other days it might be harder to summon gratitude.  Do it anyway. That’s what matters—the showing up. The trying. 

If you’re ready to explore a new way of seeing the world, pick up a notebook, find a quiet corner, and begin. Your next words just might change the way you live and soften your heart.