Self Care Advent Day 1: Gratitude Journaling

Day 1: Gratitude Journaling—The Self-Care Habit That’s Worth the Hype

Let’s face it—this time of year can feel like being stuck in a snow globe someone won’t stop shaking. Between holiday prep, gift lists, and figuring out why the Elf on the Shelf is missing a leg (again), it’s easy to feel like life is one giant to-do list. This is exactly why gratitude journaling is the perfect self-care habit to kick off December.

And no, it’s not just some fluffy, feel-good Instagram trend. Gratitude journaling is backed by actual science (and not the “because I said so” kind). It’s a way to anchor yourself in the chaos, find some clarity, and maybe even enjoy the season. Let’s talk about how to make it work for you—no Pinterest-perfect notebooks required.

What Even Is Gratitude Journaling?

Gratitude journaling is just a fancy term for writing down things you’re thankful for. That’s it. You’re not writing a memoir or trying to win a Pulitzer Prize. It’s about pausing for a few minutes each day to reflect on the good stuff, no matter how small or random it might seem.

Found a pair of matching socks in the laundry pile? Write it down. Managed to drink your coffee while it was still hot? That’s gratitude gold right there. The idea is to notice and appreciate the moments we usually overlook.

Why Does Gratitude Work? (Spoiler: Science Says It’s Magic)

Here’s where it gets interesting: gratitude doesn’t just make you feel warm and fuzzy—it actually rewires your brain. Researchers have found that gratitude reduces stress, boosts happiness, and even helps you sleep better. Dr. Robert Emmons, a leading expert on gratitude (yes, that’s a thing), explains that focusing on what you’re thankful for can shift your mindset and make life feel a little less overwhelming.

Plus, practicing gratitude lowers cortisol (the stress hormone) and increases dopamine (the feel-good one). So basically, it’s like giving your brain a little spa day without the price tag.

How to Start Gratitude Journaling Without Overcomplicating It

Here’s the deal: gratitude journaling doesn’t have to take forever or be overly complicated. The goal is progress, not perfection. Here’s how to get started:

1. Pick Your Tool of Choice

A notebook, the notes app on your phone, or even the back of your kid’s school newsletter—whatever works for you. If you’re the type who loves pretty stationery, go wild. If not, keep it simple.

2. Set Aside 5 Minutes

You don’t need hours to do this. Just carve out five minutes at the start or end of your day. If you’re not a morning person, maybe wait until after coffee. Trust me.

3. Write 3–5 Things You’re Grateful For

Be specific. Instead of “I’m grateful for my family,” try “I’m grateful my toddler only threw half his dinner on the floor tonight.” (Small wins count!)

4. Reflect on One Item

Pick one thing and really think about why it matters. Did it make you smile? Ease your stress? Keep your sanity intact? This part helps you feel the gratitude instead of just listing it.

5. Make It Visible

Leave your journal somewhere you’ll see it daily—your nightstand, the kitchen counter, or wherever you’re most likely to flop down in exhaustion.

Tips for When You’re Not Feeling It

We’ve all had those days where it feels like everything is going wrong, and the idea of gratitude sounds about as appealing as folding fitted sheets. On those days, try these prompts:

• What’s one thing that made you smile today?

• Who’s someone you appreciate, and why?

• What’s something small but comforting in your life right now (like fuzzy socks or a good cup of tea)?

Make It a Family Thing

Want to double the feel-good factor? Share gratitude with your family. At dinner or bedtime, ask everyone to share one thing they’re thankful for. It’s a simple way to connect—and it might even distract your kids from fighting over who gets the last breadstick.

Why This Matters for Your Self-Care

Gratitude journaling isn’t just about checking a box or adding another thing to your plate. It’s about creating a tiny pocket of peace in your day. It reminds you that even in the midst of holiday madness, there’s good to be found—and you’re capable of noticing it. That’s powerful.

So grab a pen (or your phone) and start small. What’s one thing you’re grateful for today? Maybe it’s this post giving you permission to slow down. (You’re welcome.)

Start your gratitude journaling journey today! Share one thing you’re grateful for in our Facebook group, or tag us on social media with your gratitude moments. Let’s spread the good vibes together!

You’ve got this—and tomorrow, we’ll tackle another self-care win together.