Recently, my app notified me that I’ve been writing in my gratitude diary for 1,550 days. That’s more than four years! I wanted to share a bit about my journey with this habit.
How It Started
It all began shortly after I started working, over five years ago. The app only counts the days I actually wrote something, and I’ll admit I skipped quite a few days - especially in the first two years. But I’m proud to say that for at least the past year, I’ve managed to write something down every single day.
I don’t remember exactly how I started, but I think it began with a conversation with my mum. That Christmas, she gave me a paper gratitude diary. I’d already downloaded an app to get started, telling myself I’d use both after Christmas or just stick with the paper one. The paper diary was for 100 days, but I struggled to keep up with it. My phone is always with me, but the little book usually sat on my nightstand. You’d think that would make it easy to use, right? But sometimes I was just too tired, or I didn’t want to turn on the light and wake my husband. So, I often ended up writing on my phone and copying it over to the paper later.
I always wanted to be the kind of person who keeps a beautiful diary - someone who can look back years later and laugh at old memories, like in The Princess Diaries. But I realized that wasn’t really me. Digital journaling is just more convenient, and I’ve gotten used to it. Maybe someday I’ll go back to writing by hand.
Somewhere online, I read that you should write down three good things you’re grateful for every day. Being a bit of an overachiever and a perfectionist, I challenged myself to write five. It was tough at first, but now it’s second nature. Even after a really bad day, I can always find five good things - like the sun finally shining, spring arriving, or my husband making me dinner or bringing me my favorite snack.
The app encourages me every 25 days by showing my progress, and after reaching 1,500 days, I started reflecting on how this habit has helped me. It might not seem like much, but I find joy in more everyday things now and appreciate the little moments more than before. Considering my chronic stress, that’s a big win. I’m proud of myself.
Spreading Gratitude at Work
I even tried to bring this habit to my team at work. The last months of 2024 were tough - everyone was stressed, and the team atmosphere wasn’t great. So, at the start of 2025, we held a retrospective: a meeting where everyone talks about what went well, what didn’t, and how to improve. It really cleared the air. Still, some people remained negative (and I can’t blame them - working with certain people outside our team isn’t easy). So, I suggested that for our weekly sync meeting, where we already prepare notes in advance (what we did, key meetings, priorities, and plans for next week), we also include three things that went well in the past week. Sounds easy, right? For me, it is, thanks to this habit, but my colleagues have found it challenging. We’ve been trying for a few months, and it’s still hard for some to come up with three good things. But I believe they’ll get there. Like any skill, it gets easier with practice.
A Glimpse into My Gratitude Diary
To give you a sense of what this practice looks like in real life, here’s what a typical day in my gratitude diary might include:
- I’m grateful for a fun sushi lunch with my team.
- I’m grateful for an inspiring workshop at work.
- I’m grateful for finishing another amazing book.
- I’m grateful that my husband made a delicious dinner.
- I’m grateful for a really helpful therapy session this afternoon.
Some days are more eventful than others, but even on the toughest days, I can always find at least a few things to appreciate.
The Power of Gratitude: Why It Works
Gratitude journaling isn’t just a feel-good trend - it’s backed by science. Research shows that regularly focusing on what we’re thankful for can boost our mood, reduce stress, and even improve our physical health. Studies from leading psychologists like Dr. Robert Emmons have found that people who keep gratitude journals report feeling happier, more optimistic, and less lonely. Gratitude helps train your brain to notice the positives, even on tough days.
How to Start Your Own Gratitude Practice
If you’re curious about trying gratitude journaling yourself, here are some practical tips to get you started:
- Keep it Simple: You don’t need a fancy notebook or app - just a place to write. Your phone’s notes app works just as well as a paper journal.
- Be Consistent: Set aside a specific time each day, like before bed or after breakfast, to reflect and jot down your entries.
- Aim for Three (or More): Start by listing three things you’re grateful for each day. If you’re feeling ambitious, try five!
- Be Specific: The more detailed your entries, the more meaningful they’ll feel. Instead of “I’m grateful for my family,” try “I’m grateful for the laugh I shared with my sister over coffee this morning.”
- Don’t Worry About Repetition: Some days, you’ll be grateful for the same things - and that’s okay! The important part is noticing them.
- Reflect on the Impact: Every few weeks, look back at your entries. Notice any patterns or changes in your mood and mindset.
Ready to give gratitude journaling a try? Start today! Write down three things you’re grateful for - big or small. If you stick with it for even a week, you might be surprised by how much brighter your days feel. And if you already keep a gratitude journal, I’d love to hear about your experience. Share your favorite entry or tip in the comments below!
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