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7 Science-Backed Benefits Of Journaling

Benefits of Journaling

7. Journaling cultivates gratitude 

Expressing your emotions makes you more grateful for what you have in life. Before I go to bed I make sure to write at least three things in my life I am grateful for. And trust me it improved my health and happiness. I have stopped the blame game and complaining. One of the incredible benefits of journaling!

Gratitude Is A Powerful Process
7 Science-Backed Benefits Of Journaling

People who practise gratitude have reported better quality of sleep, an increase in optimism and interest in physical activity. What’s more? Gratitude makes you more sociable and friendly! There are numerous studies validating the positive effects of gratitude on physical and mental health. 

Also read 3 Effects of Gratitude On The Brain and Body, According To Science

13 Other benefits of journaling 

  1. Improves ability to verbalize your thoughts and emotions 
  2. Improves sleep quality 
  3. Increases work productivity
  4. Improves sporting performance 
  5. Improves social and linguistic behaviour 
  6. Improves communication skills because you can better express yourself 
  7. Minimises procrastination
  8. Improves problem solving skills
  9. Helps you achieve goals 
  10. Quicker re-employment after job loss
  11. Strengthens problem-solving skills
  12. Develops an incredible level of self-awareness
  13. You feel happier and positive 

Final thoughts

Never expected journaling has so many physical, emotional, mental health benefits. Did you? Are you ready for journaling? Then go grab your favourite pen, dust your diary and let your thoughts flow. If that seems old-fashioned, go for an online diary or use journaling apps. 

Don’t think about grammar, vocabulary, or bad handwriting! Remember the goal here is to become healthier and happier and not a poet! If you are feeling blank just start with any word and complete a line and that’s it. Your mind will take it from there. You will start noticing the above benefits of journaling just in few days (if you write daily).

Please share this article with anyone who you may think will find it valuable and helpful.


Ullrich, P.M. and Lutgendorf, S.K., 2002. Journaling about stressful events: Effects of cognitive processing and emotional expression. Annals of Behavioral Medicine, 24(3), pp.244-250.

Blake, T.K., 2005. Journaling; An active learning technique. International Journal of Nursing Education Scholarship, 2(1).

Fritson, K.K., 2008. Impact of Journaling on Students' Self-Efficacy and Locus of Control. Insight: A journal of scholarly teaching, 3, pp.75-83.

Deaver, S.P. and McAuliffe, G., 2009. Reflective visual journaling during art therapy and counselling internships: A qualitative study. Reflective Practice, 10(5), pp.615-632.

Digdon, N. and Koble, A., 2011. Effects of constructive worry, imagery distraction, and gratitude interventions on sleep quality: A pilot trial. Applied Psychology: Health and Well‐Being, 3(2), pp.193-206.

Utley, A. and Garza, Y., 2011. The therapeutic use of journaling with adolescents. Journal of Creativity in Mental Health, 6(1), pp.29-41.

Miller, W., 2014. Interactive journaling as a clinical tool. Journal of Mental Health Counseling, 36(1), pp.31-42.

Slotter, E.B. and Ward, D.E., 2015. Finding the silver lining: The relative roles of redemptive narratives and cognitive reappraisal in individuals’ emotional distress after the end of a romantic relationship. Journal of Social and Personal Relationships, 32(6), pp.737-756.
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7 Science-Backed Benefits Of Journaling
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Louisa Davis

Hi there! I'm just a normal person enjoying the process of life. Practicing Buddhism, I believe in the law of cause and effect. Reading and writing is always a pleasure. I enjoy researching on a range of subjects – science, psychology, and technology. Nothing can satiate my soul than good music, horror movies, psycho-thriller, and crime stuff. I enjoy photography, music and watching comedy videos. Talking to people, learning new experiences, sharing my knowledge through blogs, motivating others are things that I always look forward to.View Author posts