The Benefits of Gratitude Journaling: How It Can Rewire Your Brain
Have you ever ended your day feeling stressed, overwhelmed, or burdened by negative thoughts? If you are Neurodivergent, like me, and have traits of Rejection Sensitive Dysphoria (RSD) this can have extreme effects such as emotional sensitivity, and pain triggered by the perception of rejection, failure or criticism, closely associated with ADHD
So instead of harbouring all those thoughts before bed and having a disturbed sleep I am working on replacing those feelings with calm, happiness, and gratitude.
From the 23rd November 2024 I have been consistently practicing intentional gratitude journaling before bed.
This simple habit is much more than just jotting down a few things you’re thankful for—it has the power to rewire your brain for positivity and transform your well-being. This is something I learnt from a recent Lovebrain course I attended.
What is Gratitude Journaling?
Gratitude journaling is the practice of regularly noting the things you’re grateful for. These can be brief, thoughtful reflections on specific people, moments, or experiences that brought you joy, or even unexpected events or details you noticed throughout the day.
The Benefits of Gratitude Journaling Before Bed
1. Improved Sleep Quality
Focusing on positivity before bedtime helps to calm your mind and reduce overthinking. Studies show that gratitude journaling can make it easier to fall asleep, improve sleep duration, and enhance sleep quality (source).
Personal Tip: I’ve discovered that keeping my phone out of the bedroom helps me avoid late-night can't sleep, or first thing in the morning scrolling. Instead, I keep my gratitude journal and favorite pen by my bedside, allowing me to focus on reflection and journaling before sleep.
2. Lower Stress Levels
Reflecting on what went well during your day diverts attention from worries and anxieties. This shift reduces cortisol (the stress hormone) and promotes a sense of relaxation when you need it most (source) .
Personal Tip: I have a fitness tracker watch which has been measuring the positive difference on my stress and sleep levels.
3. Boosted Mood and Happiness
Gratitude increases the production of “feel-good” chemicals like dopamine and serotonin, creating a stronger sense of contentment and emotional wellness (source). Over time, this practice can lead to an overall happier outlook on life.
4. Stronger Relationships
Taking time to reflect on the people you’re grateful for can foster a deeper appreciation for them. This sense of gratitude often strengthens relationships and develops empathy towards others (source).
Personal Tip: Just before sleeping both myself and my partner talk about three things each that we are grateful for.
How Gratitude Journaling Rewires Your Brain
Your brain is constantly evolving—a marvelous process known as neuroplasticity.
This phenomenon, known as neural plasticity, refers to the brain's remarkable ability to adapt and evolve by reorganising itself and forming new connections and pathways in response to the information it processes.
Gratitude journaling taps into this ability, creating positive and lasting effects on your neural pathways.
1. Reinforces Positive Thinking
Gratitude journaling trains your brain to focus on the positive. Each time you reflect on what you’re thankful for, you’re strengthening the parts of your brain responsible for noticing and experiencing happiness (source).
2. Enhances Prefrontal Cortex Activity
The prefrontal cortex, which governs decision-making and emotional regulation, becomes more active through gratitude practices. This improvement supports better mental health and coping mechanisms (source).
3. Regulates Stress Responses
By decreasing the production of stress hormones like cortisol, gratitude reduces the burden of stress on your body and brain. Instead, it boosts calming neurotransmitters, helping you manage life’s challenges more effectively (source).
4. Restructures Cognitive Processes
Regular gratitude journaling fosters a brain that priorities positivity over negativity. This shift reduces the grip of harmful feelings like envy and resentment, leading to a more resilient mindset (source).
Practical Tips for Effective Gratitude Journaling
Not sure where to start? Here are some tips to get started with gratitude journaling practice.
- Stay Consistent: Write in your journal every night to establish a habit.
- Be Specific: Instead of vague statements, focus on detailed events. For example, write “I’m grateful for the warm coffee my friend bought me” instead of just “I’m grateful for my friend.”
- Engage Emotionally: Take a moment to feel the gratitude as you write—it enhances the impact.
- Keep It Fresh: Challenge yourself to write about new things each day.
- Start Small: If you’re new to the practice, begin with three things you're grateful for and gradually increase the list as you get into the groove.
Personal tip: I started by listing three things I was grateful for each day, and eventually worked my way up to ten. It’s often when you feel least able to find gratitude that you need it the most. Take a moment to notice the small, seemingly insignificant things you might have overlooked—those little moments or details actually hold so much meaning.
Reap the benefits
Gratitude journaling before bed is a simple yet immensely impactful practice that improves sleep, reduces stress, boosts happiness, and even rewires your brain for long-term positivity.
By taking a few minutes each night reflecting on the positives in your life it can help you feel a lot more optimistic, and fulfilled. On tough days, your gratitude journal can serve as a powerful reminder of the things you value and appreciate, helping you realign with what truly matters.