A note on the following: we are writers and editors who read research, not clinicians or psychologists. These are models measured on thousands of people, and one of the studies below is a survey rather than an experiment. A pattern in a crowd is not a prescription for a given reader’s inner life.
The Underappreciated Power of Gratitude Journaling
Gratitude journaling often finds itself alongside vision boards and manifestations on the self-help shelf, subject to skepticism and raised eyebrows. This doubt is understandable and even healthy, given that much of wellness advice is untested. The responsibility for proving the effectiveness of such practices lies with the proponents, not the skeptics.
Evaluating the Evidence: Does Gratitude Journaling Hold Up?
The question remains: does gratitude journaling pass a rigorous examination? A significant review published in the Proceedings of the National Academy of Sciences (PNAS) in 2025 delves into this question. This cross-cultural meta-analysis synthesized data from 145 studies, encompassing 24,804 participants across 28 countries. The findings revealed that gratitude interventions do offer a benefit to well-being, albeit a modest one, with a Hedges’ g of 0.19. In simple terms, this means the average person practicing gratitude ends up slightly better off than those who don’t. It’s a small gain, not the dramatic transformation often marketed by the wellness industry, and the benefit varied between countries, indicating a non-uniform effect.
Conversely, a 2023 review of controlled trials presented a more favorable perspective. Researchers Abdurrahman Kirca, John Malouff, and Jai Meynadier reviewed 25 trials involving 6,745 participants. They concluded that “expressed gratitude interventions had a significant effect on psychological well-being compared to neutral comparison groups,” with a Hedges’ g of 0.22.
Beyond Well-Being: Sleep and Prosocial Behavior
While the improvement in well-being garners attention, gratitude journaling’s impact on sleep and prosocial behavior is equally noteworthy. A survey conducted by Alex Wood and colleagues, involving 401 participants, suggested that gratitude correlates with better subjective sleep quality and duration, as well as reduced sleep latency and daytime dysfunction. However, it’s essential to note that this survey provides a correlation rather than causality—grateful people tended to sleep better, but the study doesn’t clarify which factor precedes the other.
Moreover, when it comes to altruistic behavior, evidence is more straightforward. In a 2006 experiment, Monica Bartlett and David DeSteno of Northeastern University discovered that gratitude increases efforts to help a benefactor, even at a personal cost. This effect was distinct from merely being in a positive mood. DeSteno later emphasized that gratitude fosters a willingness to repay not only debts or favors but also to extend kindness to strangers. While these insights stem from his own research, they align with broader findings in the field.
Why a Modest Effect Still Matters
A Hedges’ g of 0.19 may seem negligible for an individual practice, yet it holds significance due to its simplicity and accessibility. Gratitude journaling is nearly cost-free, requiring only a few minutes, no special equipment, and the flexibility to engage in it as frequently as desired.
Consider it a small, habitual practice where value accumulates through repetition rather than a singular session. By dedicating a few moments several times a week to list things you are grateful for, you could experience incremental benefits.
While the evidence doesn’t guarantee happiness or improved sleep, it consistently suggests that, across diverse populations, gratitude journaling tends to yield slight positive shifts at minimal cost. Deciding whether this small, dependable boost is worth a few weekly minutes is ultimately a personal choice.
If you’re struggling with low mood or sleep issues, seeking guidance from a qualified counselor or doctor is advisable.
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