Gratuity journals have been shown to change your brain chemistry. So, it is important to keep one. It is also important to start slow. The first thirty days are crucial. It takes thirty days to form a habit. Start slowly, be grateful for what you like, and keep a gratuity journal.

In this article, we will provide the basics of maintaining a gratuity journal. We will then discuss two scientific facts. First, it takes thirty days to form a habit. This is important when starting a new habit. Second, keeping gratuity journals has been scientifically proven to alter brain chemistry positively. Will you keep a gratuity journal?

Gratuity Journals: Start Small

Here is some advice regarding gratuity journals. List a small number of items, maybe five, for which you are grateful. Make those things you like, and repeat them daily. If you like sports teams, include one item in your list for each team. If you like classic cars, link one item to each of them. Another great idea is to express gratitude for your family members.

Regarding timing, it is important to write in the journal at the same time each day. A suggestion is to keep your journal by your bedside table and write in it first thing in the morning or last thing at night. Regardless of what you decide, write in your journal at the same time each day.

30 Days to a Habit

Whatever you decide, it is important to write in your journal for thirty consecutive days. Research shows that it may take 30 days to form a habit. There is a lot that goes into that research, which likely does not apply here. Ideas like positive reinforcement could be helpful. Tell someone in your life about your journal, maybe your spouse, and have them hold you accountable.

Alter Your Brain

Research shows that keeping a gratitude journal positively alters your brain chemistry and makes you a happier and more appreciative person. Joshua Brown and Kolton Wong of the University of California at Berkeley showed in 2017, using functional magnetic resonance imaging (fMRI), that people who received charitable rewards were not only grateful for those rewards but also developed a more positive worldview.

How to Practice It

The best way to adopt this practice is to find a quiet space to write in your journal. The best idea might be in the morning in your bathroom. You could even keep your journal there, with a pen, of course. You do not need any special breathing techniques, but it is a good idea to come up with a set routine, like linking items to something or someone important to you.

When you finish, it is important to put your journal back where you found it. Ensure you keep a pen, or at least something to write with, near your journal, perhaps in it. Lastly, be mindful of changes in your brain chemistry and maintain a positive outlook. You should find that easier as you go.

Tips for Success

As was written above, it is important to start small. Link things for which you are grateful to important items in your life. Consistency is important; try to do this for thirty consecutive days. You do not need to be perfect. There is no correct answer. The important thing is that you do it. It is important to couple this activity with something you do every day.

Conclusion

The author keeps a gratuity journal. Following the advice provided here, I keep the journal by my bedside and write on the same five topics every morning. It is appropriate to count your blessings. People, generally, do not do that. But, how else would you be grateful?

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Disclaimer: The scientific information referenced in this article is provided for general educational purposes only. Research on habit formation and the neurological effects of gratitude practices is ongoing, and findings can vary across studies and individuals. This article does not offer medical, psychological, or therapeutic advice, nor should it be used as a substitute for guidance from a qualified healthcare professional. Always consult a licensed provider with questions about mental health, brain science, or personal well‑being.