But that’s where gratitude journaling comes in: a little (physical) reminder that there is good in your life and you are worthy of all of it. Here’s what to know about the science of why expressing gratitude is so healthy, and 30+ gratitude journaling prompts to help you get started. A 2015 study1 published in the journal Frontiers in Psychology shows that feelings of gratitude are linked to the anterior cingulate cortex and medial prefrontal cortex—regions of the brain that influence our decision-making, willpower, motivation, and mood. Choosing to see the good in our lives can lead to better sleep, more empathy, less burnout, and more satisfying relationships. Moreover, practicing gratitude is our chance to step away from the hamster wheel of self-optimization that the current culture says is necessary to be happy. “It’s a way of actually enjoying the space that you’ve made for yourself,” art therapist Amelia Hutchison, DKATI, says. “It’s a way of extending beyond wellness that only serves our personal interest and connects it back to the people around us, the spaces around us, and the communities we belong to.” By adding gratitude to the mix, we train our brains to intentionally zero in on the bright side of things, without dismissing the darker side. This helps us tune in with ourselves and the pleasures that surround us. “It’s a good way to stretch comfort zones,” Weinstein says of gratitude journaling. With that, getting down to the actual journaling bit is an entirely individual thing. According to Hutchison, finding a rhythm that works for you is about “getting in touch with your own natural rhythms, whether that’s an hour of the day or a time of your cycle or a season of life.” Knowing there isn’t a magic way to practice gratitude through journaling makes it all the more accessible. “What’s important is regularly setting aside time to slow down and actively seek out the good,” Edelstein tells mbg. This can look like integrating art mediums and physical tokens into your gratitude practice like Hutchison does with this gratitude web and matchbox altar, or creating a gratitude jar to keep on your counter. With a unique view on life, she taps into her own experiences to guide folks to live life for themselves, empowering them to explore their inner wild and find their own way in adulthood. Her weekly newsletter is a tiny way she furthers her mission to hold space for the unfathomable, romantic, and messy parts of life that make it that much more beautiful.
