Mindfulness
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July 18, 2023
The Science of Gratitude Journaling (And a 30-Day Challenge)
How writing down 3 things you're grateful for each day rewires your brain for happiness.
Dr. Rachel Chen
Positive Psychology Researcher
Why Gratitude Changes Your Brain
A 5-year UCLA study found that participants who kept gratitude journals showed:
- 23% lower cortisol levels
- Increased gray matter in the prefrontal cortex
- Stronger immune response (measured by antibody levels)
Neurochemical Effects:
Regular gratitude practice increases dopamine (motivation) and serotonin (mood regulation) by 15-20%, similar to SSRI antidepressants but without side effects.
The Perfect Gratitude Entry
Effective journaling has 3 components:
- Specificity: "I'm grateful my partner made coffee this morning" vs. "I'm grateful for my partner"
- Novelty: Avoid repeating the same items daily
- Depth: Briefly explain why you're grateful for each
30-Day Challenge Framework
Week 1: Foundation
- 3 gratitudes daily
- Write before bed
- Keep journal visible
Week 2: Expansion
- Add 1 "silver lining" to a challenge
- Include 1 sensory detail ("I loved the smell of...")
Printable Tracker
30-Day Gratitude Challenge
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