By Ashley Dembeck, PT, DPT, CNS, MSCS, physical therapist at the RWJBarnabas Health Ambulatory Care Center
The new year is here and many of us made resolutions or set goals for improving our health and well-being for 2026.
One simple change that research supports as having a positive impact on mental well-being and happiness is gratitude journaling. Here are some reasons why you should make the simple commitment of regularly writing down things that you are thankful for.
Across many studies, researchers have found that gratitude journaling is linked to small but meaningful improvements in mental well-being.
People who keep gratitude journals often report:
- Better mood and emotional balance
- Less stress and fewer depressive symptoms
- Increased feelings of happiness and life satisfaction
- Greater awareness of positive experiences in daily life
These benefits show up across different groups, including college students, working adults, parents, and healthcare workers. The benefits are attributed to multiple factors including shifting attention away from problems and towards positive moments, reducing repetitive negative thinking, and improving emotional regulation. More good news; as gratitude journaling becomes a habit, you will be building up your resilience to stress.
Here’s how to start:
- Obtain on a notebook or open a word document on your computer dedicated to your gratitude journaling practice (you can even find a gratitude journal with prompts online).
- Take 10 to 15 minutes each day, reflect, and write out 2 to 3 things you are grateful for.
- You can do it at the start of the day, at the end of day before bed, or both!
- Prompts to consider in your journaling practice include: What did I appreciate today? What situations did I handle well? What am I grateful for today? Can I name people in my life who showed me support, friendship, or connection?
- Keep going! Research shows that people report small, but meaningful benefits after just 2 to 3 weeks of practice
Life is stressful and that isn’t going to change as the calendar flips into a new year. I recommend you implement a gratitude journal to tap into the power of positive thinking and reap the benefits for yourself.
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The experienced and compassionate staff at Cooperman Barnabas Medical Center Rehabilitation Centers, with locations in West Orange and Livingston, offers adults and children the specialized care they need to resume an active life after surgery, injury or illness. Staff is committed to providing patients with the most advanced services in a safe, caring and soothing environment. For high-risk patients who are unable to visit in person, telehealth is an option. Patients do not need a prescription for physical therapy services.
Ashley Dembeck, PT, DPT, CNS, MSCS, is a physical therapist at the RWJBarnabas Health Ambulatory Care Center. She personally practices gratitude journaling. Ashley has worked with patients with chronic neurologic conditions for seven years and is committed to helping them acknowledge and celebrate both big and small wins in their rehabilitation journey.