psyche

Gratitude Improvement

See how Gratitude Improvement is presented as a psyche-focused wellness topic.

5Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

None of these options has good evidence yet. Best evidence first.

5 options:1 not enough evidence4 not tested in people

What studies foundSize of effect

Gratitude JournalpracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Pooled analyses whose study designs were not recorded found improved gratitude among 145 people in this outcome's analysis. In a randomized trial, gratitude disposition in the experimental group rose from 5.38 before the intervention to 6.22 afterward (60 people); the findings disagree.
Open the Gratitude Journal page
Transcendental MeditationpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit. Strongest study: an interview study.
In a qualitative study involving 44 people, participants described enhanced spiritual connectedness and gratitude.
Open the Transcendental Meditation page
Expressive WritingpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit. Strongest study: an interview study.
In a qualitative study of 14 participants with Breast Cancer, participants described developing gratitude and appreciation for life through self-reflection during the writing intervention.
Open the Expressive Writing page
Loving-Kindness Meditation (Metta)practiceNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Expert knowledge describes loving-kindness meditation as cultivating gratitude and appreciation, which may contribute to its mood-related effects.
Open the Loving-Kindness Meditation (Metta) page
MeditationpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Open the Meditation page

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it5 listed

Start here

The best we have, but the evidence is still weak

PracticesGratitude JournalCertaintyLowSourceClinicalconflicting findings5 other sources
Pooled analyses whose study designs were not recorded found improved gratitude among 145 people in this outcome's analysis. In a randomized trial, gratitude disposition in the experimental group rose from 5.38 before the intervention to 6.22 afterward (60 people); the findings disagree.
Who was studied
People with a condition
Study result
Gratitude, self-efficacy, psychological distress and job performance improved significantly postintervention.
Open Gratitude Journal
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PracticesTranscendental MeditationCertaintyLowSourceTheoretical1 other source
In a qualitative study involving 44 people, participants described enhanced spiritual connectedness and gratitude.
Who was studied
Healthy people
Study result
enhanced spiritual connectedness and gratitude
Open Transcendental Meditation
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PracticesExpressive WritingCertaintyLowSourceTheoretical1 other source
In a qualitative study of 14 participants with Breast Cancer, participants described developing gratitude and appreciation for life through self-reflection during the writing intervention.
Who was studied
People with a condition
Breast Cancer
Study result
Theme 'appreciation of life': participants developed gratitude and appreciation for life through self-reflection during the writing intervention.
Open Expressive Writing
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PracticesLoving-Kindness Meditation (Metta)CertaintyLowSourceTheoretical1 other source
Expert knowledge describes loving-kindness meditation as cultivating gratitude and appreciation, which may contribute to its mood-related effects.
Study result
Loving-kindness meditation cultivates feelings of gratitude and appreciation, which contribute to its mood-enhancing effects.
Open Loving-Kindness Meditation (Metta)
→
PracticesMeditationCertaintyLowSourceTheoretical1 other source
Loving-kindness and gratitude meditation practices increase trait gratitude and prosocial emotions in healthy adults.
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How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

Gratitude Improvement refers to an increase in gratitude disposition: a person may more readily recognize, feel, or express appreciation. It describes a change in the gratitude-related outlook itself, rather than a specific activity or treatment. Gratitude Journal is one example of an approach studied in relation to this outcome. This outcome is distinct from general happiness or optimism, which are broader concepts and are not interchangeable with gratitude.

How interventions help

Gratitude Journal is intended to influence gratitude disposition rather than a physical symptom or a single momentary feeling. In a clinical-condition population, the intervention was associated with an increase in gratitude disposition from 5.38 before the intervention to 6.22 afterward. The difference between the intervention and comparison groups was also statistically significant, indicating that the observed change was not limited to a simple before-and-after shift within one group.

This finding describes a change in gratitude disposition, so it should not automatically be interpreted as evidence that journaling improves every aspect of health or applies in the same way to people without a clinical condition. The information provided does not specify the journaling frequency, duration of use, time to onset, or whether the change persists after stopping. Those practical features therefore cannot be inferred from this result.

Choosing guidance

Gratitude Journal is most relevant for readers considering a journaling-based approach to gratitude improvement in the context of a clinical condition. Its evidence is human and clinical, with an RCT supporting the observed change, so the findings are more directly applicable to people similar to those studied than to people seeking conclusions for general wellness or other populations.

The listed studies do not indicate conflicting evidence. However, the available information does not establish how much journaling is needed, how long it must be continued, or how quickly a change may appear. Those practical factors should therefore not be inferred from the evidence summary. This option may suit someone comfortable with regular written reflection who wants to consider an approach studied in a clinical setting, while readers seeking a defined schedule, rapid results, or evidence outside that setting may find that the information does not answer their main decision criteria.