New year’s resolutions are often made in January to make the most of a fresh start. When you write down your resolutions, you signal the beginning of some positive change, which can act as a powerful motivator.
There are times, however, when objectives aren’t met. There may be unrealistic or vague items on the list, or perhaps priorities simply change as life marches on.
The traditional New Year’s resolution list looks towards the future and makes plans for what we hope to achieve. In contrast, a gratitude list focuses on the present and past, including the past 24 hours. The benefits of gratitude for mental well-being have become increasingly popular within Positive Psychology in recent years.
Gratitude Journal Benefits
Robert Emmons, a professor of psychology at the University of California and a leading expert on gratitude research, suggests gratitude has two layers.
In studies, people with high levels of gratitude are found to have lower levels of jealousy. You can’t feel jealous of others if you’re too busy being grateful for your own good fortune.
- Firstly, we must recognize that there is good in the world, and in ourselves.
- Secondly, we need to realize that much of this goodness isn’t due to us, but to other people, and we need to appreciate them for it.
Expressing gratitude has been shown to increase well-being and happiness, while positive emotions can decrease negative emotions.
When we practice gratitude, we can live in the present and feel good about ourselves.
5 Reasons to Keep a Gratitude Journal
Increase Positivity
You naturally become more positive when you focus on the pleasant things in your life. When you write down what you are thankful for in your gratitude journal, you choose to see more positivity in your life, giving less power to negative emotions. Writing down these positive aspects of your life makes them more real and concrete.
Improve Self-Esteem
It is a very personal activity to keep a journal, allowing you to reflect on your achievements. By expressing gratitude, you are less likely to be resentful toward others, which has been proven to reduce social comparisons. According to a study published in 2014, gratitude increased athletes’ self-esteem, and they had a greater ability to trust others.
Sleep Better
Even 15 minutes spent writing down grateful sentiments before bed can help you sleep better. You will be less likely to ponder over your worries if you think of the positive experiences of the day or the things you are thankful for.
Greater Happiness
By showing gratitude, you acknowledge the goodness in your life. You will feel more positive emotions, relish good experiences, and build better relationships by writing them down. Gratitude writing leads to more optimism and a more positive outlook on life, according to researchers.
Reduce Stress
People who are grateful take better care of themselves, which leads to healthier lives and a better ability to cope with stress. Focusing on feelings of contentment and satisfaction naturally counters stress and leaves you feeling grounded and able to handle whatever life throws at you.