Research Shows: Daily Gratitude Increases Happiness

Our lives are filled with information, events, news, and of course work, studies, children, and livelihood. Despite the blessings within this hustle, the human tendency is to notice the pressure and the lack. In conversations with friends, we often hear: "I am so tired", "I'm stressed about the exam", rather than "I am so happy and satisfied". Why is that?

As believing Jews, we are blessed with prayers of gratitude throughout the day. From the first words in the morning: "Modeh Ani Lefanecha" to the words in the Shema before sleep, the essence of a Jew is entirely praise and gratitude to Hashem. Additionally, there is another way to thank Hashem, in a more personal manner and in our own words- through hitbodedut – a heart-to-heart conversation with Hashem. You may decide to take it a step further by keeping a Gratitude Journal. All you need is a notebook, a pen, and two minutes! Research finds that daily gratitude writing can dramatically change your life.

What is daily gratitude writing?

If you (like many others) tend to focus on what's lacking rather than what is abundant, daily gratitude writing can be a very valuabale activity. Choose a notebook dedicated solely for this purpose, and write down 3-5 things each day that you are thankful for. You can do this in the morning or at night, just don't give up. Even if at first it seems strange, daily practice will bring so much good into your life that you won’t be able to stop.

What do you write about?

You can write about anything, from small things like pleasant weather to larger things like good health or a loving family. It's very beneficial to focus on seemingly small details- no thank you is considered "silly" or unnecessary. You can be grateful for the beautiful flowers you bought for Shabbat that brighten your home, or that your children left the house calmly and happily in the morning. There's no "right" or "wrong". After a few days, whether we like it or not, we will begin to notice the immense abundance that we have in our lives.

Why is it beneficial?

Studies show that the practice of gratitude has many benefits, both emotionally and physically.

Following are some research-proven benefits:

• Improved Mood: Gratitude writing boosts positive feelings such as happiness, satisfaction, and joy. It helps us focus on the good things in our lives and appreciate what we have.
• Reduced Stress and Anxiety: Gratitude writing can help reduce stress and anxiety.
• Better Sleep: Studies show that gratitude writing can improve sleep quality.
• Stronger Relationships: Writing thank-yous about people in our lives can strengthen our relationships with them.
• Improved Physical Health: Research indicates a link between gratitude writing and improved immune function, lower blood pressure, and reduced pain.
• Increased Optimism: Gratitude writing can help us develop a more positive attitude toward life and see the good even in tough times.

• Increased Motivation: Writing thank-yous for achieved goals can boost our motivation to continue striving forward.

Among the numerous studies, a study conducted in 2015 and published in the journal "Psychology Today" by Dr. Robert Emmons, a well-known researcher in the field of gratitude, stands out. The study examined the impact of daily gratitude writing on mental health.

218 healthy participants were randomly divided into three groups:

• Gratitude Group: They were asked to write 3 things they are thankful for each day for 10 weeks.
• Control Group 1: They were asked to write 3 events that happened to them each day for 10 weeks.
• Control Group 2: They were not given a specific task.

Participants completed psychological questionnaires at the beginning of the study, after 6 weeks, and after 10 weeks.

Study Findings: The gratitude group reported a significant increase in levels of happiness, satisfaction, and joy, and a decrease in stress. In the control groups, no significant changes in emotions or mental health were observed.

This study supports recent evidence regarding the psychological benefits of gratitude practice. The results indicate that daily gratitude writing is a simple and effective way to boost positive feelings and reduce negative emotions, thereby improving overall mental health.

Of course, as believing Jews, we don’t need studies and proofs for what is obvious to us: gratitude to Hashem is always beneficial and adds goodness to our lives.

Do you keep a gratitude journal? Share with us in the comments how it impacts your life.