Keep a Gratitude Journal
The basic practice is straightforward. In many of the studies, people are simply instructed to record five things they experienced in the past week for which they’re grateful. The entries are supposed to be brief—just a single sentence—and they range from the mundane (“waking up this morning”) to the sublime (“the generosity of friends”) to the timeless (“the Rolling Stones”).
But when you dig into the research, you find that gratitude journals don’t always work—some studies show incredible benefits, others not so much.
To understand why, I took a closer look at the research and consulted with Robert Emmons, arguably the world’s leading expert on the science of gratitude and an author of some of the seminal studies of gratitude journals.
Emmons, a professor at the University of California, Davis, shared these research-based tips for reaping the greatest psychological rewards from your gratitude journal.
In looking over this list, what strikes me is how keeping a gratitude journal—or perhaps the entire experience of gratitude—is really about forcing ourselves to pay attention to the good things in life we’d otherwise take for granted. Perhaps that’s why the benefits seem to diminish when you start writing more than once per week, and why surprises induce stronger feelings of gratitude: It’s easy to get numb to the regular sources of goodness in our lives.