CPreliminary evidence
Emotional · practice
Gratitude Journaling
Regularly writing down a few things you are grateful for.
Beta content. Evidence for this dimension is still developing; grade is conservative and will be upgraded as more research is reviewed.
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Preliminary research suggests…
General positive-psychology-intervention meta-analyses find small wellbeing benefits from practices of this family, and gratitude journaling is a widely used, low-risk example. We grade C and are explicit: this evidence canon contained no gratitude-specific randomized trial, so the grade reflects broad positive-psychology evidence, not direct gratitude research, this is a Round-2 search gap. As a self-directed wellbeing habit it is very low risk but should not be expected to treat low mood.
Write 3-5 things you are grateful for, a few times per week. journal or notes app beginner home, anywhere
Notice and record positive aspects of daily lifeBuild a simple, sustainable positive-emotion habitShift attention toward what is going wellhealthy-adultsgeneral-populationstudentsworking-adults
2 ordered steps with their dose, from Gratitude Practice Routine.
Common misconceptions
- Misconception: 'More is better, do it every day.' Some evidence suggests less-frequent, more-reflective entries work as well or better.
- Misconception: 'Gratitude means ignoring what is wrong.' It adds a positive focus alongside honest acknowledgment of difficulties.
What we won't claim
- Does not diagnose, treat, cure, or prevent depression, anxiety, PTSD, or any mental health disorder
- Not a substitute for psychotherapy, counseling, or psychiatric care
- Cannot claim to 'fix' emotions, eliminate stress, or guarantee happiness
- No claim of clinical-grade, therapeutic, or medication-equivalent effects
- Cannot claim gratitude journaling treats depression or anxiety
When to seek a professional
- Low mood, sadness, or loss of interest that persists most days for more than 2 weeks
- Anxiety, worry, or fear that persists more than 2 weeks or interferes with work, relationships, sleep, or daily functioning
- Any thoughts of self-harm or suicide, stop and contact a crisis line (e.g., 988 Suicide & Crisis Lifeline in the US) or emergency services immediately
- Distress that worsens or feels unmanageable during or after a practice
- Using these practices to avoid, delay, or replace care for a diagnosed or suspected mental health condition
- Persistent low mood that gratitude practice does not touch
Key sources (3), grade mix A:3 · B:0 · C:0
Every source below carries its own grade and links to the original study. This is the audit trail.
AJ. van Agteren, M. Iasiello, Laura Lo, Jonathan D Bartholomaeus, Zoe Kopsaftis, M. Carey, M. Kyrios (2021) · Nature Human Behaviour · 10.1038/s41562-021-01093-w
AJ. Kraiss, Kleinjan Redelinghuys, L. A. Weiss (2022) · Journal of Happiness Studies · 10.1007/s10902-022-00545-y
AJ. M. Blodgett, J. Birch, Margherita Musella, F. Harkness, A. Kaushal (2022) · International Journal of Environmental Research and Public Health · 10.3390/ijerph192315845
✓Explore all 242 studies in Emotional →
The full evidence base this focus area draws on, every study with its grade and DOI.