Journaling
Gratitude Journal
Gratitude Journal is a journaling practice focused on noticing and recording things a person appreciates. It is studied mainly in relation to emotional well-being and coping with stress, rather than as a treatment for a specific condition.
A journaling practice centered on gratitude, considered for its possible relevance to everyday emotional wellbeing.
Overview
Gratitude Journal is a journaling practice focused on noticing and recording things a person appreciates. It is studied mainly in relation to emotional well-being and coping with stress, rather than as a treatment for a specific condition. Research includes randomized controlled trials, but support is not equally settled across the outcomes studied. The overall picture is mixed: some areas have more consistent support than others, and the research does not establish a general benefit for everyone.
Some research: 27 studies. Last checked Oct 12, 2026.
- 9
- human evidence
- 7
- eligible
- 7
- unclassified
- 2
- animal / null result
Best-evidenced uses
- Stress Resilience ImprovementMedium · RCT
- Mood ImprovementMedium · RCT
- Social Function ImprovementLow · RCT
- 27
- Studies
Evidence checked Oct 12, 2026 · newest study 2026
- B
- 8
- C
- 17
- D
- 1
320 community reports across 4 platforms
Coverage
- Effects
- 14
- Helps with
- 11
- Side effects
- 2
- Interactions
- 8
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.
These are research findings, not promises. A practice does not replace medical treatment.
What does research say?
What studies found for each claimed effect, best evidence first.
14 claims:1 some evidence1 mixed5 not enough evidence4 not tested in people2 personal stories only1 no benefit found
Stress Resilience ImprovementSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial. Trials that found it ran as little as 3 weeks, typically 4.
Pooled analyses whose study designs were not recorded found that 102 people in the perceived-stress analysis reported less perceived stress after the intervention, with the change also documented at the 3-month follow-up. In a randomized trial, resilience scores were higher in the intervention group than in the control group (15.55 vs. 15.01; 204 people).
Open the Stress Resilience Improvement pageMood ImprovementMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
10 of 12 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Pooled analyses whose study designs were not recorded found improvements in depressive symptoms and subjective happiness after participants logged everything that went well for 15 days; 228 people were included in this outcome's analysis. In a randomized trial, negative affect scores were lower over time in the intervention group than in the control group. The findings disagree.
Open the Mood Improvement pageSocial Function ImprovementNot enough evidence
Too few or too small studies to know if it works.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a randomized trial involving 414 adolescents, the gratitude curriculum and gratitude journal groups reported higher levels of defending behavior than the control group. A separate randomized trial involving 100 people found that words including “thank you” and “colleague” were associated with the gratitude journal group.
Open the Social Function Improvement pageAnxiety ReductionNot enough evidence
Too few or too small studies to know if it works.
5 of 7 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A randomized trial found lower anxiety symptoms over time in the intervention group than in the control group. However, another randomized trial found no clear difference at 4 weeks on the GAD-7, so the findings disagree.
Open the Anxiety Reduction pageSleep Quality ImprovementNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A randomized trial involving 312 people found that, at 4 weeks, the intervention group’s PSQI score had improved by 1.15 points compared with the control group.
Open the Sleep Quality Improvement pageAntidepressant EffectNot enough evidence
Too few or too small studies to know if it works.
7 of 9 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Pooled analyses whose study designs were not recorded found lower depressive symptoms at follow-up among 102 people in this outcome's analysis. In a randomized trial, the PHQ-9 score decreased by −1.78 points at 4 weeks; the findings disagree.
Open the Antidepressant Effect pageGratitude ImprovementNot 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 Improvement pageEmotional Regulation ImprovementNot 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 53 participants, people described learning to recognize and control their emotions through gratitude journaling, alongside experiencing positive emotions.
Open the Emotional Regulation Improvement page
Only reported by users, not studied: Concentration Improvement, Cognitive Function Improvement, and Biorhythm Regulation.
What to expect
The findings concern outcomes measured after programmes rather than changes after a first session. Mood effects were measured in trials lasting 1 to 2 weeks, while findings for stress resilience and social functioning generally came from programmes lasting around 3 to 4 weeks. Some unwanted effects were reported during 8-week programmes. Longer-term persistence is not clear across the outcomes described.
Also studied in people with 11 health conditions
How strong the evidence is in each group. This is research, not a treatment recommendation.
InsomniaNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
In a randomized trial involving 312 people, the TGT group had a greater improvement in PSQI than the waitlist group at 4 weeks, but the effect did not persist to 8 weeks.
Open the Insomnia pageAnxiety Disorder (General)Not enough evidence
Too few or too small studies to know if it works.
1 of 3 studies found a benefit; 2 found none.
The studies disagree: a 2025 quasi-experimental study found a significant reduction in the DASS-21 anxiety subscale, while a 2022 randomized trial found no significant group-by-time interaction.
Open the Anxiety Disorder (General) pageDepressionNot enough evidence
Too few or too small studies to know if it works.
1 of 3 studies found a benefit; 2 found none.
The studies disagree: a 2025 quasi-experimental study found a significant reduction in the DASS-21 depression subscale, while a 2022 randomized trial found no significant group-by-time interaction.
Open the Depression pageBreast CancerNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A randomized trial involving 60 breast cancer patients found between-group improvements in K-GQ-6, K-CD-RISC, and FACT-B scores after 3 weeks of gratitude journaling compared with no intervention.
Open the Breast Cancer pageCancer (General)Not enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
In a randomized trial involving 92 patients with advanced Cancer (General), suffering, HADS and FACIT-Sp improved in the intervention group.
Open the Cancer (General) pageCOVID-19Not enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
In a randomized trial involving 79 people with COVID-19, the gratitude writing group had decreases in DASS-21 stress and PANAS negative affect at one-month follow-up.
Open the COVID-19 pageStroke RecoveryNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A single-hospital quasi-experimental study found group advantages in dyadic coping, mutuality and subjective well-being among stroke couples immediately after the intervention; these benefits had attenuated by 3 months.
Open the Stroke Recovery pageChronic PainNot 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.
Gratitude journaling may improve pain coping and reduce pain catastrophizing, though its effects on pain intensity are modest.
Open the Chronic Pain page
Before you try it
What studies and reports say about side effects and who it may not suit.
- Side effects
With weak evidence: Social Withdrawal and Anxiety Increase.
- Some trials left out people with
- Depression
- Reported by users
- Emotional Blunting and Mood Swings
General wellness information, not medical advice. Ask a doctor before you start, especially if you take medicines or have a health condition.
How people do it
A gentle start, then what the studies used.
- Start with
- 3 minutes, every other day (Three Good Things)A gentle start based on the easiest variation, not on a study.
- Build up to
- 15 minutes, 7 times a week, low intensity (what the studies used)
- What the studies ran
- 4 weeks
- Longest session studied
- 15 minutes (Detailed Free-Form Journaling)Not a target and not a safe limit: past it there is no evidence either way.
The expert view shows every study, dose protocol and source.
Effects
14 listedStart here
Most likely to help, from the evidence we have
- →Stress Resilience ImprovementCertaintyMediumSourceRCTlong-term4 cited studies · 1 other source
Pooled analyses whose study designs were not recorded found that 102 people in the perceived-stress analysis reported less perceived stress after the intervention, with the change also documented at the 3-month follow-up. In a randomized trial, resilience scores were higher in the intervention group than in the control group (15.55 vs. 15.01; 204 people).
What the sources found
5 positive · 0 neutral · 0 negativeconfidence 53/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people and patients
Where the evidence comes from
- Article4
- Community reports1
Protocol behind this outcome
6 protocolsEstimatedWhat the studies reporting this result did.
9 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Self-guided
A repeated course
What worked in trials3 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical How often 1×/week 2.5×/week Timing
Trials that found it ran as little as 3 weeks, typically 4
Open Stress Resilience ImprovementShow studies (5)
Systematic reviewCpositive65% confidence2023The gratitude group reported significantly less perceived stress, following the intervention, which was also documented at the 3-month follow-up.
Top journalMain outcomeRCTBpositiven=20450% confidence2026GEE analysis showed the intervention group had a significantly higher resilience score than the control group (15.55 vs. 15.01; Wald χ^2 = 4.53, P = 0.033).
MD 0.54Weak journalSham-controlledSham comparisonCompleters only27% dropped outBorderline p-valueRCTCpositiven=6068% confidence2025Effects of Gratitude Journaling on Patients with Breast Cancer: A Randomized Controlled Trial.
In the experimental group, resilience increased significantly from 2.57 before the intervention to 2.80 after the intervention (p = 0.004) ... The difference in resilience score changes between the two groups was statistically significant (t = 3.20, p = 0.002). (K-CD-RISC, higher scores = greater re
Weak journalMain outcome60% dropped outQualitativeDpositiven=5330% confidence2021Nursing Students' Experiences of Gratitude Journaling during the COVID-19 Pandemic.
Gratitude journaling not only appeared to help nursing students with perspective, emotional, and behavioral aspects of their lives while navigating the challenges of their education and the COVID-19 crisis, but also appeared to assist with stress management.
Weak journalMain outcomeNo control groupCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 10 of 196 Reddit reports discussing it.
10 mentions - →Mood ImprovementCertaintyMediumSourceRCTconflicting findingslong-term11 cited studies · 2 other sources
Pooled analyses whose study designs were not recorded found improvements in depressive symptoms and subjective happiness after participants logged everything that went well for 15 days; 228 people were included in this outcome's analysis. In a randomized trial, negative affect scores were lower over time in the intervention group than in the control group (β = −1.62, 95% CI 2.98 to −0.26; p = 0.019; 404 people). The findings disagree.
What the sources found
11 positive · 2 neutral · 0 negativeconfidence 47/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people and patients
- Cancer (General)
- Stroke Recovery
Where the evidence comes from
- Article11
- Expert opinion1
- Community reports1
Protocol behind this outcome
14 protocolsEstimatedWhat the studies reporting this result did.
13 min
- Intensity
- Low
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
What worked in trials6 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical How often 2.5×/week 7×/week Timing
Trials that found it ran as little as 1 week, typically 2
Open Mood ImprovementShow studies (13)
Systematic reviewCpositive45% confidence2023significant improvements in both depressive symptoms (Center for Epidemiologic Studies Depression Scale (CES-D)) and subjective happiness (Subjective Happiness Scale (SHS)) following participants keeping a log of everything that went well for 15 days.
Top journalMain outcomeNo control groupRCTBpositiven=40465% confidence2021negative affect (β = −1.62, 95% CI 2.98 to −0.26; p = 0.019) over time compared with those of the control group (PANAS negative affect subscale; lower scores indicate less negative affect).
MD -1.62 [-2.98, -0.26]Top journalOpen-labelInactive controlRCTBneutraln=29740% confidence2025Intention-to-treat analysis using generalized linear models indicated no significant differences in emotional outcomes between two groups.
Top journalBlinded assessorRCTBpositiven=22350% confidence2023"Three Good Things" Digital Intervention Among Health Care Workers: A Randomized Controlled Trial.
For the intervention group, positive affect improved slightly at 1 month, then declined slightly but remained significantly improved at 3 months.
Main outcomeOpen-labelInactive controlRCTBneutraln=22140% confidence2023There was no significant difference between the intervention and control groups in the primary outcomes of improved positivity scores, decreased negativity scores or increased positive-to-negative emotional ratios.
Main outcomeOpen-labelInactive control+7 more in SourcesRCTBpositiven=20155% confidence2019Gratitude diary for the management of suicidal inpatients: A randomized controlled trial.
Mean change of depression, anxiety, and optimism was significantly higher in the intervention than in the control group.
Top journalOpen-labelSham comparison
Low probability(11)
- →Anxiety ReductionCertaintyLowSourceRCTModerate effectconflicting findings6 cited studies · 2 other sources
A randomized trial found lower anxiety symptoms over time in the intervention group than in the control group (aOR = 0.62, 95% CI 0.43–0.89; p = 0.009; 404 people). However, another randomized trial found no clear difference at 4 weeks on the GAD-7 (−0.82 points, 95% CI −1.81 to 0.16; P=.14; 312 people), so the findings disagree.
What the sources found
6 positive · 2 neutral · 0 negativeconfidence 51/100
How big is the effect
Moderate effectA clear difference on average.
Who was studied
- Healthy people and patients
- Cancer (General)
Where the evidence comes from
- Article6
- Expert opinion1
- Community reports1
Protocol behind this outcome
4 protocolsEstimatedWhat the studies reporting this result did.
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
What worked in trials3 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical How often 7×/week Trials that found no benefit ran2 trials and meta-analyses
Smallest Typical How often 3.5×/week 5.2×/week Course 4 weeks 20 weeks Timing
Trials that found it typically ran 1 week
Open Anxiety ReductionShow studies (8)
RCTBpositiven=40470% confidence2021The participants of the TGT-SN group showed significantly lower anxiety symptoms (aOR = 0.62, 95% CI 0.43–0.89; p = 0.009) over time compared with those of the control group.
OR 0.62 [0.43, 0.89]Moderate effectTop journalOpen-labelInactive controlRCTBneutraln=31240% confidence2022GAD-7 ... TGT: −0.82 (0.39), P=.14 vs WLC at 4 weeks (GAD-7 is inverted)
MD -0.82 [-1.81, 0.16]Trivial effectTop journalOpen-labelInactive controlCompleters onlyRCTBneutraln=20435% confidence2026No significant differences were found between groups in anxiety, depression, positive affect and negative affect schedule (PANAS) scores, or breastfeeding scores.
Weak journalSham-controlledSham comparisonCompleters only27% dropped outRCTBpositiven=20155% confidence2019Gratitude diary for the management of suicidal inpatients: A randomized controlled trial.
Mean change of depression, anxiety, and optimism was significantly higher in the intervention than in the control group.
Top journalOpen-labelSham comparisonRCTCpositiven=9260% confidence2023significant improvements in the total Hospital Anxiety and Depression Scale score (mean difference=-3.4, 95% CI=-5.3 to -1.5, p=0.000) in the intervention group after 7 days, but not in the control group; HADS is an inverted instrument where lower is better
MD -3.4 [-5.3, -1.5]Top journalBlinded assessor+2 more in SourcesQuasi ExperimentalCpositiven=3750% confidence2025Anxiety (DASS-21) decreased from 5.95 to 2.81, p<0.001
Weak journalMain outcomeNo control group - →Sleep Quality ImprovementCertaintyLowSourceRCT1 cited study · 2 other sources
A randomized trial involving 312 people found that, at 4 weeks, the intervention group’s PSQI score had improved by 1.15 points compared with the control group (95% CI −2.08 to −0.23; P=.002).
What the sources found
3 positive · 0 neutral · 0 negativeconfidence 45/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Where the evidence comes from
- Article1
- Expert opinion1
- Community reports1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
7×/week
- Course
- 4 weeks
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
Timing
After stopping, the benefit faded (1 study) · See “When you stop”
Follow-up: 4 weeks after the intervention ended (8-week follow-up)
Derived from (1)
Open Sleep Quality ImprovementShow studies (3)
RCTBpositiven=31255% confidence2022The adjusted mean changes of the primary outcome measure (PSQI) in the ... TGT (−1.15, 95% CI −2.08 to −0.23; P=.002) groups at 4 weeks from baseline showed a significant improvement compared with the WLC group. (PSQI is inverted: a decrease is an improvement.)
MD -1.15 [-2.08, -0.23]Trivial effectTop journalMain outcomeOpen-labelInactive controlCompleters onlyExpert opinionpositive50% confidenceEvening gratitude journaling may improve subjective sleep quality and sleep onset latency in non-clinical populations.
Expert knowledge synthesisCommunity reportssubtle effectpositive30% confidenceThis effect was mentioned in 3 of 196 Reddit reports discussing it.
3 mentions - →Antidepressant EffectCertaintyLowSourceRCTModerate effectconflicting findingslong-term8 cited studies · 1 other source
Pooled analyses whose study designs were not recorded found lower depressive symptoms at follow-up among 102 people in this outcome's analysis. In a randomized trial, the PHQ-9 score decreased by −1.78 points at 4 weeks (95% CI −2.94 to −0.63; P=.001; 312 people); the findings disagree.
What the sources found
7 positive · 2 neutral · 0 negativeconfidence 49/100
How big is the effect
Moderate effectA clear difference on average.
Who was studied
- People with a condition
Where the evidence comes from
- Article8
- Expert opinion1
Protocol behind this outcome
6 protocolsEstimatedWhat the studies reporting this result did.
3 min
- Per week
- 21 min
- Intensity
- Low
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
What worked in trials4 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical How often 2.5×/week 7×/week Timing
Trials that found it ran as little as 1 week, typically 4
Open Antidepressant EffectShow studies (9)
Systematic reviewCpositive65% confidence2023A reduction in depressive symptoms was also seen over time for the gratitude group compared with the control group... The gratitude group reported lower depressive symptoms at FU.
Top journalMain outcomeRCTBneutraln=40460% confidence2021The main effects of TGT-SN (adjusted odds ratio (aOR) = 0.75, 95% CI 0.52–1.09; p = 0.131) and TGT-only (aOR = 0.83, 95% CI 0.57–1.21; p = 0.332) in reducing depression were statistically non-significant.
OR 0.75 [0.52, 1.09]Moderate effectTop journalMain outcomeOpen-labelInactive controlRCTBpositiven=31250% confidence2022PHQ-9 ... −1.78 (95% CI −2.94 to −0.63; P=.001) at 4 weeks. (PHQ-9 is inverted: a decrease is an improvement.)
MD -1.78 [-2.94, -0.63]Top journalOpen-labelInactive controlCompleters onlyRCTBneutraln=22340% confidence2023"Three Good Things" Digital Intervention Among Health Care Workers: A Randomized Controlled Trial.
Depression, gratitude, and life satisfaction scores showed a similar trend but were not statistically different between groups.
Open-labelInactive controlRCTBpositiven=20155% confidence2019Gratitude diary for the management of suicidal inpatients: A randomized controlled trial.
Mean change of depression, anxiety, and optimism was significantly higher in the intervention than in the control group.
Top journalOpen-labelSham comparison+3 more in SourcesRCTCpositiven=2245% confidence2022The intervention group showed improvement on several measures of wellbeing including Neuropsychiatric Inventory Questionnaire and Center for Epidemiologic Studies Depression Scale. (CES-D: higher scores = more depressive symptoms, so decrease is improvement)
MD -9.1 [-13.1, -5]Main outcomeSham-controlledSham comparisonBorderline p-value - →Gratitude ImprovementCertaintyLowSourceClinicalconflicting findingsnot used for recommendations3 cited studies · 2 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.
What the sources found
4 positive · 1 neutral · 0 negativeconfidence 52/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Where the evidence comes from
- Article3
- Expert opinion1
- Community reports1
Protocol behind this outcome
2 protocolsEstimatedWhat the studies reporting this result did.
15 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Self-guided
A repeated course
What worked in trials2 trials and meta-analyses
Randomized trials and meta-analyses that found this benefit: the smallest and the typical amount. Not a target and not a limit.
Smallest Typical How often 1×/week 1.8×/week Timing
Trials that found it typically ran 3 weeks
Why it isn't used for recommendations
Best neutral/negative study outranks the best positive study
Open Gratitude ImprovementShow studies (5)
Systematic reviewCpositive45% confidence2023Gratitude, self-efficacy, psychological distress and job performance improved significantly postintervention.
Top journalNo control groupRCTBneutraln=40450% confidence2021There were no significant effects for TGT-SN in the other secondary outcomes (i.e. gratitude, positive affect, subjective happiness and social support).
MD 0.48 [-0.37, 1.33]Top journalOpen-labelInactive controlRCTCpositiven=6072% confidence2025Effects of Gratitude Journaling on Patients with Breast Cancer: A Randomized Controlled Trial.
In the experimental group, gratitude disposition significantly increased from 5.38 before the intervention to 6.22 after the intervention (p < 0.001) ... The difference in gratitude disposition score between the two groups was statistically significant (t = 6.73, p < 0.001). (K-GQ-6, higher scores =
Weak journalMain outcome60% dropped outExpert opinionpositive50% confidenceGratitude journaling reliably raises self-reported trait and state gratitude; this is the most directly targeted outcome of the practice.
Expert knowledge synthesisCommunity reportssubtle effectpositive44% confidenceThis effect was mentioned in 8 of 255 community reports discussing it (YouTube 5, Reddit 3).
8 mentions - →Rumination ReductionCertaintyLowSourceAnecdotalnot used for recommendations2 other sources
Expert commentary suggests gratitude journaling may reduce repetitive negative thinking in people with subclinical depression. This effect was mentioned in 15 of 216 community reports discussing it; these are personal reports, not evidence of an effect.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 48/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
- Community reports1
Why it isn't used for recommendations
No supporting study on file
Open Rumination ReductionShow studies (2)
Expert opinionpositive45% confidenceGratitude journaling may reduce repetitive negative thinking in individuals with subclinical depression.
Expert knowledge synthesisCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 15 of 216 community reports discussing it (Reddit 13, Hacker News 2).
15 mentions - →Present Moment AwarenessCertaintyLowSourceAnecdotalnot used for recommendations2 other sources
Noticing and recording positive events may encourage savoring and attention to the present moment, though this has been measured mainly through self-report. The effect was mentioned in 16 of 255 community reports discussing it; these are personal reports, not evidence of an effect.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 38/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
- Community reports1
Why it isn't used for recommendations
No supporting study on file
Open Present Moment AwarenessShow studies (2)
Expert opinionpositive25% confidenceNoticing and recording daily positive events may increase savoring and attention to the present moment, though measured mainly through self-report.
Expert knowledge synthesisCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 16 of 255 community reports discussing it (Reddit 10, YouTube 6).
16 mentions - →Emotional Regulation ImprovementCertaintyLowSourceTheoretical1 cited study · 1 other source
In a qualitative study of 53 participants, people described learning to recognize and control their emotions through gratitude journaling, alongside experiencing positive emotions.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 40/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Community reports1
Protocol behind this outcome
2 protocolsMeasuredWhat the studies reporting this result did.
4×/week
- Course
- 6 weeks
- Format
- Individual
- Supervision
- Self-guided
A repeated course
Open Emotional Regulation ImprovementShow studies (2)
QualitativeDpositiven=5330% confidence2021Nursing Students' Experiences of Gratitude Journaling during the COVID-19 Pandemic.
The participants not only experienced positive emotions through gratitude journaling, but also developed the ability to recognize and control their emotions
Weak journalMain outcomeNo control groupCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 12 of 196 Reddit reports discussing it.
12 mentions - →Self-Awareness IncreaseCertaintyLowSourceTheoretical1 cited study · 1 other source
In a qualitative study of 53 participants, remembering and recording things they felt grateful for was described as prompting reflection on their thoughts and emotions and deeper self-understanding.
What the sources found
2 positive · 0 neutral · 0 negativeconfidence 39/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Community reports1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
5×/week
- Course
- 8 weeks
- Format
- Small group
- Supervision
- Self-guided
A repeated course
Open Self-Awareness IncreaseShow studies (2)
QualitativeDpositiven=5328% confidence2021Nursing Students' Experiences of Gratitude Journaling during the COVID-19 Pandemic.
Remembering and recording things the students were grateful for served as an opportunity to reflect on themselves. As they were able to more clearly understand their thoughts and emotions, they thought more deeply about themselves, and this further enriched their lives.
Weak journalNo control groupCommunity reportsmoderate effectpositive50% confidenceThis effect was mentioned in 20 of 275 community reports discussing it (Reddit 14, YouTube 4, Hacker News 2).
20 mentions - →Motivation IncreaseCertaintyLowSourceTheoreticallong-termnot used for recommendations1 cited study
In the reported finding, SDI scores were higher on Day14 (M=23.89, SD=13.32) than on Day7 (M=20.65, SD=13.93, p=0.006) and Day0 (M=17.42, SD=16.70, p=0.008).
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 68/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
7×/week
- Course
- 2 weeks
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
Why it isn't used for recommendations
Animal or in-vitro evidence only
Open Motivation IncreaseShow studies (1)
Dpositive68% confidence2021the SDI scores on Day14 (M=23.89, SD=13.32) were significantly higher than the scores on Day7 (M=20.65, SD=13.93, p=0.006) and Day0 (M=17.42, SD=16.70, p=0.008)
Top journalMain outcome - →Optimism ImprovementCertaintyLowSourceTheoretical1 cited study
In a qualitative study of 53 participants, gratitude journaling was described as helping people appreciate ordinary things and shift from negativity toward positivity.
What the sources found
1 positive · 0 neutral · 0 negativeconfidence 28/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
5×/week
- Course
- 8 weeks
- Format
- Small group
- Supervision
- Self-guided
A repeated course
Open Optimism ImprovementShow studies (1)
QualitativeDpositiven=5328% confidence2021Nursing Students' Experiences of Gratitude Journaling during the COVID-19 Pandemic.
Gratitude journaling enabled participants to appreciate the little and ordinary things in life and transformed their negativity into positivity.
Weak journalNo control group
Very low probability(1)
- →Improve Heart Rate Variability (HRV)CertaintyVery lowSourceClinicalnot used for recommendations1 cited study
A randomized trial involving 70 people with heart failure found no resting preintervention-to-postintervention group differences in heart rate variability (p values > .10).
What the sources found
0 positive · 1 neutral · 0 negativeconfidence 40/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Heart Failure (CHF)
Where the evidence comes from
- Article1
Why it isn't used for recommendations
Studied, with no positive result
Open Improve Heart Rate Variability (HRV)Show studies (1)
RCTCneutraln=7040% confidence2016there were no resting preintervention to postintervention group differences in HRV (p values > .10).
Inactive control
3 more mentioned only by users
What to expect
The findings concern outcomes measured after programmes rather than changes after a first session. Mood effects were measured in trials lasting 1 to 2 weeks, while findings for stress resilience and social functioning generally came from programmes lasting around 3 to 4 weeks. Some unwanted effects were reported during 8-week programmes. Longer-term persistence is not clear across the outcomes described.
Conditions it's used for
Complaints and diagnoses people take it for11 listedThe best we have, but the evidence is still weak
- →InsomniaCertaintyLowSourceRCT1 cited study
In a randomized trial involving 312 people, the TGT group had a greater improvement in PSQI than the waitlist group at 4 weeks (−1.15, 95% CI −2.08 to −0.23), but the effect did not persist to 8 weeks.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
7×/week
- Course
- 4 weeks
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
Open InsomniaShow studies (1)
RCTBn=31250% confidence2022PSQI, the primary endpoint, improved at 4 weeks in the TGT group versus waitlist (−1.15, 95% CI −2.08 to −0.23); the effect did not persist to 8 weeks.
Top journalOpen-labelInactive controlCompleters only - →Anxiety Disorder (General)CertaintyLowSourceClinical3 cited studies
The studies disagree: a 2025 quasi-experimental study found a significant reduction in the DASS-21 anxiety subscale (p<0.001), while a 2022 randomized trial found no significant group-by-time interaction (p=0.129).
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
3×/week
- Course
- 4 weeks
- Format
- Individual
- Supervision
- Self-guided
A repeated course
Open Anxiety Disorder (General)Show studies (3)
RCTCno effectn=7940% confidence2022DASS-21 anxiety group-by-time interaction was not significant (p=0.129).
Top journal62% dropped outPilot studyCno effectn=5925% confidence2023Pilot Study on the Impact of Gratitude Journaling or Cognitive Strategies on Health Care Workers.
GAD-7 scores showed a nonsignificant trend toward the none-to-minimal category (p > .05).
37% dropped outQuasi ExperimentalCn=3750% confidence2025Significant reduction in DASS-21 anxiety subscale (p<0.001)
Weak journal - →DepressionCertaintyLowSourceClinical3 cited studies
The studies disagree: a 2025 quasi-experimental study found a significant reduction in the DASS-21 depression subscale (p<0.001), while a 2022 randomized trial found no significant group-by-time interaction (p=0.098).
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
3×/week
- Course
- 4 weeks
- Format
- Individual
- Supervision
- Self-guided
A repeated course
Open DepressionShow studies (3)
RCTCno effectn=7940% confidence2022DASS-21 depression group-by-time interaction was not significant (p=0.098).
Top journal62% dropped outPilot studyCno effectn=5925% confidence2023Pilot Study on the Impact of Gratitude Journaling or Cognitive Strategies on Health Care Workers.
PHQ-9 scores trended toward the none-to-minimal category but changes were not statistically significant (p > .05) in a pilot RCT of 37 completers.
37% dropped outQuasi ExperimentalCn=3750% confidence2025Significant reduction in DASS-21 depression subscale (p<0.001)
Weak journal - →Breast CancerCertaintyLowSourceClinical1 cited study
A randomized trial involving 60 breast cancer patients found between-group improvements in K-GQ-6, K-CD-RISC, and FACT-B scores after 3 weeks of gratitude journaling compared with no intervention.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Protocol behind this outcome
2 protocolsEstimatedWhat the studies reporting this result did.
15 min · 1.5×/week
- Course
- 6 weeks
- Per week
- 23 min
- Intensity
- Low
- Format
- Individual
- Supervision
- Self-guided
A repeated course
Open Breast CancerShow studies (1)
RCTCn=6070% confidence2025Effects of Gratitude Journaling on Patients with Breast Cancer: A Randomized Controlled Trial.
RCT (n=60) in breast cancer patients showing significant between-group improvements in K-GQ-6, K-CD-RISC, and FACT-B scores after 3 weeks of gratitude journaling vs no intervention
Weak journal60% dropped out - →Cancer (General)CertaintyLowSourceClinical1 cited study
In a randomized trial involving 92 patients with advanced Cancer (General), suffering, HADS and FACIT-Sp improved in the intervention group.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Cancer (General)
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
7×/week
- Course
- 1 week
- Format
- Self-guided
A repeated course
Open Cancer (General)Show studies (1)
RCTCn=9255% confidence2023Suffering, HADS and FACIT-Sp improved in the intervention group in patients with advanced cancer.
Top journalBlinded assessor - →COVID-19CertaintyLowSourceClinical1 cited study
In a randomized trial involving 79 people with COVID-19, the gratitude writing group had decreases in DASS-21 stress (p=0.030) and PANAS negative affect (p=0.045) at one-month follow-up.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Protocol behind this outcome
1 protocolEstimatedWhat the studies reporting this result did.
7×/week
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
Open COVID-19Show studies (1)
RCTCn=7960% confidence2022RCT showed significant decreases in DASS-21 stress (p=0.030) and PANAS negative affect (p=0.045) in the gratitude writing group at one-month follow-up.
Top journal62% dropped out - →Stroke RecoveryCertaintyLowSourceClinical1 cited study
A single-hospital quasi-experimental study found group advantages in dyadic coping, mutuality and subjective well-being among stroke couples immediately after the intervention; these benefits had attenuated by 3 months.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Stroke Recovery
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
- Course
- 6 weeks
- Format
- Individual
- Supervision
- Instructor-led
A repeated course
Open Stroke RecoveryShow studies (1)
Quasi ExperimentalCn=18840% confidence2026Significant group advantages in dyadic coping, mutuality and subjective well-being in stroke couples immediately post-intervention; 3-month benefits attenuated. Quasi-experimental, single hospital.
Low-quality journalBlinded assessorInactive control
Low probability(3)
- →Chronic PainCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Gratitude journaling may improve pain coping and reduce pain catastrophizing, though its effects on pain intensity are modest.
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion
Why it isn't used for recommendations
No supporting study on file
Open Chronic PainShow studies (1)
Expert opinion45% confidenceGratitude journaling may improve pain coping and reduce pain catastrophizing, though effects on pain intensity are modest.
- →Major Depressive DisorderCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Gratitude journaling may be used as a low-risk adjunct to treatments for Major Depressive Disorder.
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion
Why it isn't used for recommendations
No supporting study on file
Open Major Depressive DisorderShow studies (1)
Expert opinion45% confidenceGratitude journaling may serve as a low-risk adjunct to treatments for major depressive disorder.
- →PTSD (Post-Traumatic Stress Disorder)CertaintyLowSourceTheoreticalnot used for recommendations1 other source
Higher trait gratitude is associated with lower PTSD symptom severity, and gratitude exercises may serve as an adjunct to trauma-focused treatment; controlled evidence is limited.
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion
Why it isn't used for recommendations
No supporting study on file
Open PTSD (Post-Traumatic Stress Disorder)Show studies (1)
Expert opinion25% confidenceHigher trait gratitude is associated with lower PTSD symptom severity, and gratitude exercises may serve as an adjunct to trauma-focused treatment; controlled evidence is limited.
Very low probability(1)
- →Heart Failure (CHF)CertaintyVery lowSourceClinicalnot used for recommendations1 cited study
A pilot randomized trial in 70 people with Stage B Heart Failure (CHF) found an improvement in an inflammatory biomarker, but resting heart rate variability did not differ; the authors called for larger confirmatory studies. The findings did not support an effect on resting heart rate variability.
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
- Heart Failure (CHF)
Why it isn't used for recommendations
Studied, with no positive result
Open Heart Failure (CHF)Show studies (1)
RCTCno effectn=7035% confidence2016Pilot RCT in Stage B HF patients; inflammatory biomarker improved but resting HRV did not differ, and the authors call for larger confirmatory studies.
Inactive control
Side effects
2 listedHighest probability
- →Anxiety IncreaseCertaintyLowSourceTheoretical1 cited study · 1 other source
Qualitative accounts from 53 healthy participants described initial feelings of burden, awkwardness, and obligation about writing regularly.
What the sources found
0 not observed · 0 unclear · 2 reportedconfidence 34/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- Healthy people
Where the evidence comes from
- Article1
- Community reports1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
5×/week
- Course
- 8 weeks
- Format
- Small group
- Supervision
- Self-guided
A repeated course
Open Anxiety IncreaseShow studies (2)
QualitativeDnegativen=5345% confidence2021Nursing Students' Experiences of Gratitude Journaling during the COVID-19 Pandemic.
Initial feelings of burden, awkwardness, and obligation about writing regularly
Weak journalCommunity reportsnegative22% confidenceThis effect was mentioned in 2 of 20 Hacker News reports discussing it.
Who the trials left out
Some trials of this practice did not take people with these conditions, so the studies say less about them. This is not a warning and does not show harm. Ask a clinician first.4 listed- Depressionleft out by 2 trials
PubMed links (2)
Left out by one trial each (3)
- Cancer (General)left out by 1 trial
PubMed links (1)
- Heart Failure (CHF)left out by 1 trial
PubMed links (1)
- Respiratory Failureleft out by 1 trial
PubMed links (1)
When you stop
Rebound and withdrawal after discontinuing4 listedHighest probability
- →Sleep Quality ImprovementCertaintyLowSourceClinicalloss of benefit1 cited study
A randomized controlled trial found no significant difference in adjusted mean change from baseline between the TGT and WLC groups at 8 weeks.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 40/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Who was studied
- People with a condition
Where the evidence comes from
- Article1
Protocol behind this outcome
1 protocolMeasuredWhat the studies reporting this result did.
7×/week
- Course
- 4 weeks
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
Open Sleep Quality ImprovementShow studies (1)
RCTBnegativen=31240% confidence2022At 8 weeks, the adjusted mean change from baseline in the TGT group compared with the WLC group did not show a significant difference.
Top journal - →Mood ImprovementCertaintyLowSourceReference knowledgeloss of benefit1 other source
A pharmacology reference describes mood gains from gratitude journaling as dependent on keeping up the practice; they tend to fade back toward baseline in the weeks after stopping.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
Open Mood ImprovementShow studies (1)
Reference knowledgenegative50% confidenceMood gains from gratitude journaling depend on keeping up the practice and tend to fade back toward baseline in the weeks after stopping.
Background knowledge (no study cited) - →Stress Resilience ImprovementCertaintyLowSourceReference knowledgeloss of benefit1 other source
A pharmacology reference describes better stress coping from gratitude practice as dependent on regular practice; it may slowly fade after the practice stops.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 50/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
Open Stress Resilience ImprovementShow studies (1)
Reference knowledgenegative50% confidenceBetter stress coping from gratitude practice is kept up by regular practice and may slowly fade after the practice stops.
Background knowledge (no study cited) - →Tolerance IncreaseCertaintyLowSourceTheoreticalloss of benefit1 other source
Theoretical guidance suggests that repeating the same gratitude exercise too often can lead to adaptation and a smaller boost over time; varying the format and spacing it out helps maintain the effect.
What the sources found
0 not observed · 0 unclear · 1 reportedconfidence 25/100
How big is the effect
No study gave a number we could compare, so the size is not known.
Where the evidence comes from
- Expert opinion1
Open Tolerance IncreaseShow studies (1)
Expert opinionnegative25% confidenceRepeating the same gratitude exercise too often can lead to adaptation and a smaller boost over time; varying the format and spacing it out helps maintain the effect.
Interactions
Okay to combine with
Highest probability of useful synergy
- →PracticesCognitive ReframingCertaintyMediumSourceReference knowledgePotentiating
Cognitive Reframing can help make gratitude content more accessible by supporting reinterpretation of negative events.
- →PracticesMeditationCertaintyMediumSourceTheoreticalComplementary
Meditation can make positive experiences easier to notice and appreciate by strengthening present-moment awareness, complementing gratitude journaling.
- →PracticesMorning PagesCertaintyMediumSourceTheoreticalComplementary
Morning Pages, a form of stream-of-consciousness writing, may clear mental clutter and make room for more authentic gratitude reflection later in the day.
- →PracticesCognitive Behavioral Therapy (CBT)CertaintyMediumSourceTheoreticalComplementary
Gratitude journaling is used as a homework adjunct in Cognitive Behavioral Therapy (CBT) and positive psychotherapy, complementing cognitive restructuring by directing attention toward positive experiences.
Where the evidence comes from
- Expert opinion
Open Cognitive Behavioral Therapy (CBT)Confidence
confidence 40/100
- →PracticesEvening Reflection JournalCertaintyMediumSourceTheoreticalComplementary
Reviewing the day alongside gratitude entries can provide a consistent habit cue and may reinforce positive reappraisal before sleep.
Where the evidence comes from
- Expert opinion
Open Evening Reflection JournalConfidence
confidence 35/100
Weakens or is weakened by
Highest probability
- →PracticesNegative Thought RecordCertaintyMediumSourceReference knowledgeCompetitive
Extensive focus on negative thoughts may counteract the positive emotional focus of the Gratitude Journal and reduce its emotional benefit.
Where the evidence comes from
- Reference knowledge
Open Negative Thought RecordConfidence
confidence 60/100
- →PracticesWorry JournalCertaintyMediumSourceTheoreticalCompetitive
Because the Worry Journal focuses on negative thoughts and anxieties, it may counteract the positive focus cultivated by the Gratitude Journal.
- →PracticesDopamine FastCertaintyMediumSourceTheoreticalDepleting
Complete abstinence from rewarding behaviors may reduce motivation to engage in structured positive practices such as the Gratitude Journal.
How it works
The mechanisms this practice works through19 listed · 0 established- Appraisal of stressful eventsPositive cognitive reappraisalproposed
Authors propose gratitude writing helped participants positively reframe stressful COVID-19 events and make meaning out of them, increasing perceived control and coping.
- Attention, interpretation, and memory for positive eventsPositive cognitive styleproposed
Regular gratitude practice may shift cognitive style toward more positive interpretation, reducing stress and negative affect.
- Awareness of job resources (e.g., social support, colleague support)Job Demands-Resources (JD-R) Modelproposed
Gratitude journaling increased awareness/recognition of available job resources, which is proposed to drive work engagement.
- CRP, TNF-α, IL-6, GDF15Inflammatory biomarkersproposed
No significant changes in inflammatory biomarkers; TNF-α decreased more in the intervention group (-2.4 vs -0.2 pg/mL) but was non-significant, while IL-6 increased in the intervention group.
- Gratitude levels and gratitude-linked reciprocal behaviourBehavioral reinforcement of gratitude through weekly written recall of benefits receivedproposed
Weekly recording of benevolent events was associated with higher gratitude and defending behaviour in the journal arm, as the authors interpret it
- Heart rate variability and inflammatory biomarker indexAutonomic nervous system / inflammatory signallingproposed
Gratitude journaling was associated with reduced inflammatory biomarker index and increased parasympathetic HRV during journaling in this pilot trial.
- Positive emotions broaden attention and build resourcesBroaden-and-Build Theoryproposed
Gratitude broadens attention to social and occupational resources, supporting engagement and well-being.
- Spiritual well-beingPsychosocial — Fredrickson's Broaden-and-Build theoryproposed
8 weeks of gratitude journaling significantly improved FACITsp12 spiritual well-being scores compared with memory journaling control (p=0.014, ES=0.57), suggesting gratitude broadens cognitive-emotional resources.
- Stage of Motivational Readiness for Physical ActivityPsychosocial — exercise self-efficacyproposed
Gratitude journaling produced a marginal, non-significant improvement in exercise self-efficacy (ES=0.39, p=0.10), suggesting potential to support physical activity engagement.
- amotivationpsychological - motivationproposed
Regular engagement with the gratitude journal reduced amotivation levels, which drove the enhancement in academic motivation (SDI); at end of intervention, SDI became positively correlated with perspective taking (PT) scores in the gratitude group (r=0.517, p=0.014), though the causal mechanism remains unverified.
- attention and interpretation of daily eventsCognitive reappraisalproposed
Focusing on things to be grateful for broadened and increased the flexibility of thinking; participants intentionally looked for positive features even in negative situations and reinterpreted them favorably.
- breast cancer-specific quality of life (FACT-B)quality of lifeproposed
QoL improved significantly in the experimental group (2.41 to 2.80) vs no change in control, between-group p=0.001
- gratitude disposition (K-GQ-6)positive psychology / gratitude dispositionproposed
Three weeks of structured gratitude journaling increased gratitude disposition scores (5.38 to 6.22) while control declined (5.07 to 4.66), between-group p<0.001
- interpersonal connection and giving behaviorSocial bonding and prosocial motivationproposed
Sharing gratitude stories in small groups fostered close social bonds, mutual encouragement, and a motivation to give back to others.
- positive affect and emotion controlEmotional regulationproposed
Writing gratitude entries helped participants identify, express, and regulate their emotions, reducing negative emotions and contributing to stress management.
- positive emotionspsychological - response expectancyproposed
Response expectancies (anticipations of automatic subjective responses) were investigated as a mechanism of gratitude intervention efficacy; optimism level moderated the effect on positive emotions, with medium-optimism individuals benefiting most consistently.
- prolactin (PRL) release during lactationresilience → serotonin (5-HT) neurotransmission → prolactin secretionproposed
Authors propose a resilience–5-HT–PRL pathway linking positive psychology to lactation, supported only by indirect evidence from lactating models and explicitly described as partially speculative.
- resilience (K-CD-RISC)psychological resilienceproposed
Gratitude journaling increased resilience (2.57 to 2.80) vs no change in control, between-group p=0.002
- stress appraisalcognitive reappraisal / positive mindsetproposed
Gratitude journaling interventions are designed to shift thoughts away from the negativity of stress and towards a more positive primary appraisal of a situation.
Variations
5 documentedTypical protocol
26 protocolsEstimatedAcross every study of this practice, whatever the variation.
15 min · 7×/week
- Course
- 4 weeks
- Intensity
- Low
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
96% of the corpus contributed
Three Good Things
Beginner9/103–10 min · Daily
Three Good Things
Beginner9/103–10 min · Daily3–10 min · Daily
From studies- How often*
- Daily
- Intensity
- Very low
- Time of day
- Before bed
- Where
- Indoors
- Research depth
- Moderate
For each event, note why it happened or what you did to help make it happen; the event can be small and ordinary. Specific examples can make the reflection more concrete than repeating general items.
No equipment needed.
As studied
5 protocolsEstimatedThe protocol the studies of this variation actually used.
3–10 min · 7×/week
- Course
- 4 weeks
- Per week
- 46 min
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
How it's done5 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Set aside a few minutes at the end of your day, ideally before sleep.
- Write down three things that went well today. They can be small, ordinary events or significant achievements.
- For each item, briefly note why it happened or what your role was in making it happen.
- If using a digital app, select a positive emotion from the provided list that matches how each event made you feel.
- Review your list once complete, allowing yourself to re-experience the positive feelings.
Cues
- · Be specific: 'My colleague brought me coffee' is better than 'Work was good'.
- · Focus on events, not general life circumstances.
- · Your role can be as simple as 'I asked for help' or 'I took a moment to enjoy the sunshine'.
Common mistakes
- Rushing through the exercise without genuinely reconnecting with the positive emotion.
- Repeating the same generic items every day without looking for new, specific moments.
- Skipping the 'why' or 'your role' part, which deepens the benefit.
Studied protocols9 on file
- 3 min· 7×/week· 2.1 weeks· n=228· A repeated coursePMID 30898795
- 10 min· 7×/week· 1 week· n=529· A repeated coursePMID 39691669
- 7×/week· 4 weeks· n=22· A repeated coursePMID 34951029
- 3.5×/week· 36 weeks· n=204· A repeated coursePMID 42156790
- 6 weeks· n=188· A repeated coursePMID 42609665
- n=73PMID 31811737
Detailed Free-Form Journaling
Beginner8/1010–20 min · 3 times a week
Detailed Free-Form Journaling
Beginner8/1010–20 min · 3 times a week10–20 min · 3 times a week
Editorial- How often
- 3 times a week
- Intensity
- Low
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
Explore the feelings and personal meaning connected to each item, then read back what you wrote and notice any shifts in mood or mindset. The focus is genuine reflection, not polished writing or a list of major achievements.
No equipment needed.
As studied
3 protocolsEstimatedThe protocol the studies of this variation actually used.
15 min
- Course
- 3 weeks
- Format
- Self-guided
- Supervision
- Self-guided
A repeated course
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Find a quiet, comfortable space where you won't be interrupted.
- Open your journal and write the date. Take a few deep breaths to center yourself.
- Write about 3-5 things you feel grateful for today or this week. Describe each one in a few sentences.
- For each item, explore the feelings it evokes. Why is it meaningful to you? How did it impact your day or perspective?
- Write freely without judging your grammar or structure. The goal is authentic expression.
- After writing, pause and read back what you wrote, noticing any shifts in your mood or mindset.
Cues
- · Engage all your senses: what did you see, hear, or feel in that moment of gratitude?
- · Don't censor 'small' gratitudes; a warm cup of tea can be as valid as a major life event.
- · If you feel stuck, start with 'I am grateful for...' and let the pen move.
Common mistakes
- Treating it as a to-do list rather than an opportunity for genuine reflection.
- Criticizing your writing or feeling it isn't 'deep enough'.
- Only focusing on major life events and overlooking simple, daily joys.
Studied protocols3 on file
- 15 min· 14×/week· 2 weeks· n=59· A repeated coursePMID 36882351
- 15 min· 2×/week· 8 weeks· n=26· A repeated coursePMID 39696111
- 15 min· 1×/week· 3 weeks· n=60· A repeated coursePMID 40710210
Mindful Gratitude Journaling
Intermediate7/1010–15 min · Daily
Mindful Gratitude Journaling
Intermediate7/1010–15 min · Daily10–15 min · Daily
Editorial- How often
- Daily
- Intensity
- Low
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
Choose one moment that genuinely brought warmth or appreciation, then revisit its sensory details before writing. The exercise also asks you to reflect on why the moment mattered and end with a sentence of thanks.
No equipment needed.
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Sit comfortably and close your eyes. Take one minute to focus on your breath, anchoring yourself in the present.
- Bring to mind one specific positive moment from the last 24 hours. Choose a moment that brings a genuine sense of warmth or appreciation.
- Replay the moment in your mind like a movie. Notice the sights, sounds, smells, and physical sensations you experienced.
- Open your eyes and begin to write, describing the moment in vivid sensory detail. Capture the external environment and your internal emotional landscape.
- Reflect on why this moment mattered. What need did it meet? What value did it affirm?
- Conclude by writing one sentence of thanks directed at yourself, another person, or the circumstance that made it possible.
Cues
- · Stay with one moment rather than jumping between several.
- · If your mind wanders to negative thoughts, gently guide it back to the sensory details of the chosen moment.
- · The quality of attention is more important than the quantity of words.
Common mistakes
- Choosing a moment you think you 'should' be grateful for rather than one that genuinely resonates.
- Rushing into writing before fully immersing yourself in the mindful recollection.
- Analyzing the moment instead of simply re-experiencing it.
Studied protocols1 on file
- 7×/week· 1 week· n=92· A repeated coursePMID 34244182
Gratitude Letter or Dedication
Intermediate7/1015–30 min · Weekly
Gratitude Letter or Dedication
Intermediate7/1015–30 min · Weekly15–30 min · Weekly
Editorial- How often
- Weekly
- Intensity
- Low
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
Write about specific actions or qualities and how they affected your life; the letter can be shared, kept private, or read aloud to yourself. Writing it does not require delivering it to the recipient.
No equipment needed.
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Choose one person who has had a positive influence on your life. This could be a family member, friend, mentor, or colleague.
- Reflect on specific memories, actions, or qualities you appreciate about them. Jot down a few notes.
- Begin writing a letter or journal entry addressed to them. Describe in detail what they did and how it affected your life.
- Explain the positive emotions you felt then and the lasting impact their actions have had on you.
- Avoid generic praise; focus on concrete examples and the specific difference they made.
- Once finished, decide if you will share it with them, keep it, or read it aloud to yourself to internalize the feeling.
Cues
- · Be vulnerable and honest in your expression.
- · Focus on the person's character strengths, not just their actions.
- · It's okay if this brings up strong emotions; allow them to be present.
Common mistakes
- Writing a thank-you note that is too brief or superficial, missing the opportunity for deep reflection.
- Focusing on material gifts rather than emotional support or personal qualities.
- Feeling pressured to deliver the letter; the primary benefit comes from writing it.
Studied protocols2 on file
- 40 min· 1×/week· 7 weeks· n=414· A repeated coursePMID 41668128
- 5×/week· 8 weeks· n=53· A repeated coursePMID 34828518
Body Gratitude Journaling
Intermediate6/1010–15 min · 3 times a week
Body Gratitude Journaling
Intermediate6/1010–15 min · 3 times a week10–15 min · 3 times a week
Editorial- How often
- 3 times a week
- Intensity
- Low
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
Keep the focus on physical functions and sensations rather than appearance, weight, or shape. You can choose a neutral or positive area instead of forcing gratitude for a body part that feels distressing.
No equipment needed.
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Sit quietly and take a few deep breaths, bringing your awareness into your physical body.
- Scan your body from head to toe. Notice any areas of tension, comfort, strength, or neutrality without judgment.
- Identify one physical function or sensation you are grateful for. Examples: 'My legs carried me on a walk today,' or 'My lungs allow me to breathe deeply.'
- Write about this function in detail. Describe the physical sensation and what it allows you to experience or accomplish in life.
- Reflect on a positive experience your body provided today, such as tasting food, feeling a hug, or seeing a beautiful view.
- Avoid any mention of physical appearance, weight, or shape. Keep the focus exclusively on function and sensation.
Cues
- · If you struggle, start with basic functions: breathing, heartbeat, digestion, senses.
- · Thank your body for its constant, often unnoticed work.
- · This is not about ignoring physical limitations but appreciating what your body does for you.
Common mistakes
- Slipping into appearance-based gratitude like 'I'm grateful my stomach looks flat today'.
- Comparing your body's function to others or to an idealized standard.
- Forcing gratitude for a body part that feels distressing; focus on a neutral or positive area instead.
How to start
Community experience
Based on 320 public posts from Reddit, YouTube, Bluesky, and Hacker News.
What people report it did
13 outcomes mentioned across 320 public reports. A report often mentions several, so these counts do not add up to the total.
Reported benefits11
- Mood Improvement152 mentions
- Anxiety Reduction22 mentionspointed the other way
- Self-Awareness Increase20 mentions
- Present Moment Awareness16 mentions
- Rumination Reduction16 mentions
- Emotional Regulation Improvement15 mentions
- Stress Resilience Improvement11 mentions
- Concentration Improvement11 mentionsnot studied
- Gratitude Improvement9 mentions
- Cognitive Function Improvement7 mentionsnot studied
- Biorhythm Regulation7 mentionsnot studied
Reported side effects2
- Emotional Bluntingnot studied
- Mood Swingsnot studied
What people report doing
Counted from public posts and videos, not from a survey. Each figure counts the posts that mentioned it — most reports say nothing about schedule.
How often22 mentions
Where2 mentions
When9 mentions
Session lengthas written
How long they've practisedas written
References
42 screened · 27 analysed · 29 listed below
Studies and sources cited on this page. Evidence quality varies — check the grade on each.
- Positive emotion interventions as a non-pharmacological approach to boost colostrum secretion: a randomized controlled trial.Sci Rep2026RCTBn=204
- The efficacy of three types of gratitude interventions for promoting defending behavior in response to school bullying among Chinese early adolescents.BMC Psychol2026RCTBn=414
- Efficacy of three good things intervention for enhancing exclusive breastfeeding behaviors: a randomized controlled trial.J Affect Disord2025RCTBn=297
- Prospective pilot study of the Three Good Things positive psychology intervention in short-term stay hospitalised patients.Postgrad Med J2023RCTBn=221
- "Three Good Things" Digital Intervention Among Health Care Workers: A Randomized Controlled Trial.Ann Fam Med2023RCTBn=223
- Effectiveness of Unguided Internet-Based Cognitive Behavioral Therapy and the Three Good Things Exercise for Insomnia: 3-Arm Randomized Controlled Trial.J Med Internet Res2022RCTBn=312
- A three-arm randomised controlled trial to evaluate the efficacy of a positive psychology and social networking intervention in promoting mental health among HIV-infected men who have sex with men in China.Epidemiol Psychiatr Sci2021RCTBn=404
- Gratitude diary for the management of suicidal inpatients: A randomized controlled trial.Depress Anxiety2019RCTBn=201
- Effects of "Three Good Things" Intervention on Dyadic Coping Among Young and Middle-Aged Stroke Survivors and Their Spousal Caregivers.Nurs Res Pract2026Quasi ExperimentalCn=188
- Enhanced work engagement in Japanese employees following a 12-day online gratitude journal intervention.BMC Psychol2025RCTCn=100
Show all 29 references
- Effects of Gratitude Journaling on Patients with Breast Cancer: A Randomized Controlled Trial.2025RCTCn=60
- Effects of a Positive Psychology Intervention on Mental Health and Well-Being Among Mothers in Riyadh, Saudi Arabia.2025Quasi ExperimentalCn=37
- A randomized trial investigating the impact of response expectancy on the counting blessings intervention: the role of optimism as a moderator.2024RCTCn=529
- A pilot study of a gratitude journaling intervention to enhance spiritual well-being and exercise self-efficacy in Black breast cancer survivors.2024RCTCn=26
- Pilot Study on the Impact of Gratitude Journaling or Cognitive Strategies on Health Care Workers.2023Pilot studyCn=59
- Workplace interventions to improve well-being and reduce burnout for nurses, physicians and allied healthcare professionals: a systematic review.2023Systematic reviewC
- Mindful gratitude journaling: psychological distress, quality of life and suffering in advanced cancer: a randomised controlled trial.2023RCTCn=92
- A Brief Gratitude Writing Intervention Decreased Stress and Negative Affect During the COVID-19 Pandemic.2022RCTCn=79
- A randomized controlled trial of the "positive diary" intervention for family caregivers of people with dementia.2022RCTCn=22
- A randomized control trial of Expand Your Horizon: An intervention for women with weight bias internalization.2022RCTCn=135
- Stress management training and gratitude journaling in the classroom: an initial investigation in Indian context.2021Quasi ExperimentalCn=238
- Impact of WeChat-based 'three good things' on turnover intention and coping style in burnout nurses.2020RCTCn=73
- A WeChat-based "Three Good Things" positive psychotherapy for the improvement of job performance and self-efficacy in nurses with burnout symptoms: A randomized controlled trial.2020RCTCn=73
- Forty-five good things: a prospective pilot study of the Three Good Things well-being intervention in the USA for healthcare worker emotional exhaustion, depression, work-life balance and happiness.2019Pilot studyCn=228
- Pilot Randomized Study of a Gratitude Journaling Intervention on Heart Rate Variability and Inflammatory Biomarkers in Patients With Stage B Heart Failure.2016RCTCn=70
- Nursing Students' Experiences of Gratitude Journaling during the COVID-19 Pandemic.2021QualitativeDn=53
- Enhanced academic motivation in university students following a 2-week online gratitude journal intervention.2021
- Expert knowledge synthesis
- Background knowledge (no study cited)