The 4 Journaling Techniques for Gratitude

Written by Shannen van der Kruk | Happiness

We often think happiness comes from extraordinary moments—winning an award, getting a promotion, or taking that dream vacation. But true happiness is often found in the ordinary, everyday moments we overlook.

As Brené Brown reminds us:

“I don’t have to chase extraordinary moments to find happiness—it’s right in front of me if I’m paying attention and practicing gratitude.”

Over the past year, I’ve found that one of the most powerful ways to improve my life is to practice gratitude. And the beauty of it? It’s simple. Unlike other life changes that take time, powering up gratitude is easy to implement and offers almost immediate returns.

“It’s like investing $10 in the stock market and getting a $100,000 return almost immediately.” – Michael Kuczala

There are people for instance, who seem to have everything in life that you can wish for - money, cars, big houses etc. Yet, they are deeply unhappy. But there are also people who have lots of misfortune and are truly happy. They radiate happiness, simply because they are grateful.

The main issue with gratitude is a thing called entitlement. It's when we think we deserve certain things, leading to conflicts and emotional suffering. But the truth is, we don't inherently deserve anything. The world is as it is, so there's no need to feel sorry about yourself if you don't get what you want. The key is to accept that we're not entitled to anything, and appreciate the things you already have.

This mindset shift allows us to be grateful for everything, big or small - the more entitled we feel, the less grateful we become. It’s not happiness that makes us grateful, it’s gratefulness that makes us happy.

The Benefits of Gratitude

Gratitude isn’t just a feel-good emotion. It’s a game-changer for your mental, physical, and emotional well-being. Research shows that people who practice gratitude:

  • Sleep better, exercise more, and take better care of their health
  • Are less likely to suffer from depression, anxiety, and substance abuse
  • Experience higher levels of life satisfaction and a deeper sense of meaning
  • Build mental resilience, helping them cope better with challenges
  • Boost productivity by focusing on the positives

If I were to ask you 'What are you grateful for?' You will most likely say something like: “I'm grateful for my family, friends, my wonderful partner, and that I'm able to pay rent and buy food…”

Although these are wonderful things to be grateful for, they are also very broad and literally reflect Maslow's Hierarchy. But to find the real gratitude, we must go a bit deeper.

If you say you're grateful for your family, what do you mean by that? Who in your family are you grateful for today? Why? What is it about them that makes you grateful?

To help you with this, there are four journaling techniques you can use to take that extra step and find the real gratitude.

The 4 Journaling Techniques for Gratitude

  1. Reflective Journaling
    Reflect on specific moments that made you feel grateful. Dive into the who, what, where, and why of those experiences. For example, you might write, “Yesterday evening, while taking a walk, I saw a beautiful rainbow. It was unexpected and filled me with happiness. It made me feel grateful because it reminded me of the beauty that surrounds us, even on ordinary days.”
  2. Sensory Exploration
    Use your senses to explore gratitude. Focus on what you saw, heard, smelled, or felt in a specific moment. For instance, “During my drive to work, I appreciated the convenience of my car and the smooth roads that make getting around so easy. The smell of coffee brewing in the car as I drove was comforting, and it made me feel grateful for the little luxuries we often take for granted.”
  3. Narrative Moments
    Start with "That moment when..." and describe a specific instance that sparked gratitude. “That moment when my daughter rushed to greet me after a long day, excitedly showing me her math test results. It reminded me of her love and desire for my approval, filling me with warmth and gratitude.”
  4. Gratitude Letters
    Write letters of thanks to people who’ve impacted your life. Whether it’s someone from your past or a recent encounter, articulate why their actions meant so much to you. Not only will this deepen your sense of gratitude, but expressing it will strengthen your relationship and make you more aware of the positive influences in your life.

By embracing these journaling techniques, you train yourself to notice the small joys that might otherwise go unnoticed. Gratitude is like choosing which colors to see on the canvas of your life. The more you focus on the bright and cheerful moments, the more vibrant and fulfilling your life becomes.