The 2-Minute Habit That Can Transform Your Happiness
A large body of research makes it clear: A quick and simple daily habit of writing a Gratitude Journal will rewire your brain for happiness.
Research also says that gratitude is one of the most powerful keys to happiness. Yet our brains are wired to focus on the negative, which is a survival instinct from our ancestors. To overcome this negativity bias, you can train your mind to notice the positive through a simple practice: keeping a Gratitude Journal.
Why Gratitude Works
By writing down three specific things you’re grateful for each day, you shift your focus toward the good in your life, whether big or small. Over time, this practice activates your brain’s Reticular Activating System (RAS) to begin searching for and finding more positive things throughout your day. Research shows that daily gratitude journaling can:
Boost happiness and optimism
Lower stress, anxiety, and depression
Improve relationships and resilience
Even enhance physical health
How to Start
All it takes is a few minutes. You think about your day and jot down three things from the day that you’re grateful for. If you’re not yet using our free Happiful Planner, this is a perfect time to start! Download it and print out some copies, as it has a dedicated space for your Gratitude Journal (as well as lots of other good stuff). You fill it out at the end of each workday (or whenever you can) during what we call your Daily Shutdown. Then, in the morning, review your gratitudes for a "double dose" of positivity.
Don’t write vague entries like “family” or “health.” Be specific: reflect back on the day to identify in detail what generated gratitude. This reflection is what rewires your brain.
The Power of the Happiful Planner
Your Happiful Planner makes gratitude effortless, since it’s built right into your Daily Shutdown. When you fill out your planner for tomorrow, you’ll also write down your gratitude for today. In the morning, you’ll see it again, reinforcing positivity before your day even starts.
This tiny habit takes less than two minutes but has the power to permanently improve your mindset, happiness, and outlook on life.
Ready to Begin?
Start your Gratitude Journal today using the Happiful Planner. In just a few weeks, you’ll feel lighter, happier, and more positive. And don’t be surprised if this attitude is reflected back to you from the people around you.
“It is not joy that makes us grateful; it is gratitude that makes us joyful.” – David Steindl-Rast
Commit to it tonight: grab your Happiful Planner, reflect on your day, write down three things you’re grateful for, and take the first step toward a happier you.
