15 Reasons to Keep a Gratitude Journal

If there’s one thing you learn during inpatient addiction treatment, it’s that you have more control over aspects of your perspective than you might have previously thought. Using various techniques to healthfully manage your sobriety is a perfect example. An easy and free method is expressing gratitude. 

According to the Greater Good Science Center (GGSC), gratitude helps enrich your emotional life. It cites steps from researcher Andrea Hussong, who “suggests a practical approach to practicing gratitude by focusing on ‘notice, think, feel, do’”. Here’s the process, which we provide verbatim:

  • Notice the things in your life that you can be grateful for.
  • Think deeply about why you have been given this thing you value.
  • Reflect on how you feel about the gift you have been given.
  • What can you do to express appreciation?

“The first three prompts are really about reflecting to experience gratitude, and the last prompt is a call to action to express gratitude,” the organization states. 

So now that you know how to do it, let’s examine the why. 

15 Reasons to Keep a Gratitude Journal

In fairness, we could say there are 50 or even 100 reasons to regularly acknowledge gratitude. But journaling—or using sticky notes or reminder tabs on your phone—is a particular part of the practice that gives you a better foundation for wellness. This physical touchstone is a point you can return to whenever you need a boost or a reminder of how far you come and all you have to be thankful for on less-than-sunny days. Here are 15 reasons why. 

  1. Boosts mental health. Gratitude journaling reduces anxiety and depression by shifting focus away from negativity. One Harvard study found that “after 10 weeks, [participants] who wrote about gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation.”
  2. Improves sleep quality. Writing down what you’re thankful for before bed helps quiet the mind and promotes restful sleep.
  3. Enhances relationships. Recognizing and appreciating the good in others fosters stronger, more positive connections. Utah State University outlines how to do this, especially with a partner, but also other important people in your life. 
  4. Increases self-esteem. Focusing on personal blessings makes you feel more confident and appreciative of your own accomplishments.
  5. Reduces stress. Studies conducted during the pandemic indicated that even brief moments of gratitude helped shift focus from stressors to what’s going well. So, imagine what calming effects you might feel sharing what you’re thankful for every day.
  6. Promotes mindfulness. Regular journaling keeps you in the moment, making you more aware of daily positives. The site Calm has some terrific tips to help promote this.
  7. Strengthens emotional resilience. Gratitude helps you bounce back from challenges by maintaining a positive perspective.
  8. Improves physical and mental health. Research shows that grateful people tend to have fewer wellness issues and engage in healthier behaviors.
  9. Encourages optimism. Similar to reading motivational stories, documenting positive experiences increases an overall optimistic outlook on life.
  10. Enhances productivity. A gratitude mindset can increase motivation and energy levels, improving focus and efficiency.
  11. Helps you develop a positivity habit. Regular journaling trains your brain to consistently look for the good in every situation. This doesn’t mean you lose the ability to look at life realistically. But since your brain automatically defaults to finding and neutralizing potential threats, a regular gratitude practice encourages it not to fear everything for no reason. 
  12. Creates a personal record of joy. As mentioned above, your journal serves as a reminder of happy moments, which you can revisit during tough times.
  13. Fosters gratitude in others. By modeling gratitude, you inspire others to adopt a similar attitude, improving social environments.
  14. Reduces materialism. A gratitude journal shifts your focus from what you lack to what you already have, reducing the desire for more.
  15. Increases life satisfaction. The practice of recording blessings leads to greater overall contentment and happiness.

Curious about how grateful you are? Try this quiz from GGSC. 

Discover You, Only Better, at Sobriety Centers of New Hampshire

The Sobriety Centers of New Hampshire has three treatment centers with board-certified professionals offering an evidenced-based and holistic approach to wellness: 

  • The Antrim House in Antrim, a detoxification and residential treatment facility for men and women.
  • Recovery Mountain in Tilton, a residence for Veterans and first responders as part of outpatient programming.
  • The Lakes Addiction Treatment Center in Laconia, which offers inpatient, outpatient, partial hospitalization, and intensive outpatient rehabilitation programs for men and women.


From inpatient and outpatient programs to family counseling and group therapy, our board-certified staff is ready to help you realize your full self and healthy recovery. Ask a member of our admissions team about the individualized care you’ll receive during and after your treatment.