The libraryCalm
Gratitude
Life satisfaction and low mood are what writing it down has actually moved.
Also called Gratitude Practice, Gratitude Intervention, Gratitude Journaling, Counting Blessings, Thankfulness
Who it's forAny man who's fine on paper, flat in the head, and won't be journaling his feelings.
The item
Three squares: proven in human trials. Two: a strong signal. One: early human data. Striped: the trials disagree.
Start today
- Write down three good things that happened today and a reason for each, before bed.
Why it works
There is no drug action here: no half-life, no receptor. It works through the brain and through behavior.
One trial has people write down three good things that happened that day, with a brief reason for each, daily for seven days. Another runs a four-week self-guided module built on five activities. They are: keeping a gratitude journal, expressing gratitude to others, finding gratitude in misfortune, appreciating good things, and taking another perspective. It sends reminders on weekdays. The 2025 cross-cultural review of 163 samples found a bigger effect when several gratitude formats were combined than when one was used alone.
Where it fits
Gratitude is a move in 2 protocols. Each one opens the plan it sits in.
What people say
Here is what doctors, influencers and men online say about Gratitude, word for word.
Experts
Clinicians, authorities
“This study provides the first empirical evidence suggesting that experiencing grateful affect is associated with increased longevity among older adults.”
“We’ve studied more than one thousand people, from ages eight to 80, and found that people who practice gratitude consistently report a host of benefits”
“The results demonstrate that acts of gratitude can be used as a therapeutic complement for treating anxiety and depression and can increase positive feelings and emotions in the general population.”
Gurus
Podcasts, channels, influencers
“Henrie found that participants in her treatment groups experienced no improvement in life satisfaction.”
“Research has linked gratitude with a wide range of benefits, including strengthening your immune system and improving sleep patterns”
“Drop the habit of resentment and complaining each time you notice it. Choose the gratitude habit instead. See what a difference it can make.”
Regular people
Forums, reviews, comments
“there's a certain point at which I feel like a person keeping gratitude journal is trying to stave off a deeper and more problematic depression”
“Practicing gratitude is probably the single easiest way to increase one's happiness, and yet it's so easy to forget to do it even if you know that.”
“Gratitude in the morning and things that went well before bed seems to have helped my brain optimize for looking for good, instead of finding mistakes.”
The studies
Every study behind this page.
- Gratitude and well-being: a review and theoretical integrationPubMed, PMID 20451313
- Gratitude and Mortality Among Older US Female NursesPubMed, PMID 38959002
- The effects of gratitude interventions: a systematic review and meta-analysisPubMed, PMID 37585888
- A meta-analysis of the effectiveness of gratitude interventions on well-being across culturesPubMed, PMID 40627390
- A systematic review of gratitude interventions: Effects on physical health and health behaviorsPubMed, PMID 32590219
- Thankful for the little things: A meta-analysis of gratitude interventionsPubMed, PMID 26575348
- The impact of gratitude interventions on patients with cardiovascular disease: a systematic reviewPubMed, PMID 37809310
- Registered trial NCT07337200Trial registry
- Registered trial NCT07151573Trial registry
- Registered trial NCT06510439Trial registry
Words on this page
- PMID
- A study's ID number in PubMed, the public index of medical research.
Write down three good things tonight, and why each one happened.
Emergency: call 911.
I am not a doctor. This is not medical advice. This is self-education. Talk to a physician who has your history before you change anything.