As an archetypal overthinker, it’s safe to say that my mind is prone to perfectionism and racing thoughts. It’s little wonder, then, that a myriad of personality tests have unveiled stunning scores across traits like turbulence and neuroticism. Honestly, ‘no thoughts, just vibes’ sounds like a dream.
While travelling through my 20s, journalling has often been a trusted balm for my mental hums. But with the liquid thoughts running just as rapidly, I’ve frequently wondered whether approaching the habit with more intentionality could compound its benefits. After all, putting pen to paper has long been a recommended ritual for boosting mental health—and perhaps none so much as the act of gratitude journalling.
Reap the benefits
“Plenty of research shows the benefits of gratitude journalling,” elucidates Tiffany Ng, counsellor at Singapore-based mental health service Mind what Matters. “Essentially, it can improve our sleep quality, reduce stress levels and increase feelings of optimism and positivity.”
Indeed, the studied benefits of the practice reach almost unbelievably far. Better immunity, stronger relationships and even reduced chronic pain are all outcomes supported by research. Could this simple activity be the key to unlocking a more emotionally stable version of myself? I pressed Ng about the extent to which it could ‘rewire’ my brain.
“Think of your brain as being like a muscle and your mental activities the exercise,” Ng gently describes. “The more you work on it, the stronger the neural pathways for focusing on positive things in your life are established and the more readily accessible they become.”
Penning my thoughts
No further convincing was needed. I rushed out to purchase an expensive-looking journal and decided that I would list three things I was grateful for, every night, over the course of a month. The possibility of a new, zen me loomed tantalisingly—but first, I reached out to Ng for her professional pointers.
“Don’t overthink it!” Ng laughs. It turns out that a rigid prescription is the opposite of ideal. From the best time of day for journalling to whether physical or digital formats are superior, Ng advises that it is all a matter of personal preference. And as for what exactly to write, she insists: “The sky’s the limit. From tangible things you can see, touch or taste to experiences and thoughts… if you are thankful for them, they belong.”
In fact, Ng’s only specific recommendations are to: firstly, ensure that you are able to look back and reflect on past entries; secondly, decide on a specific number of gratitudes to list each day (“Whether one, three or 10—this can also increase as the habit builds”); and finally, to get as specific as possible. “More detail allows for a deeper internalisation of the experience and its associated meaning,” she clarifies.
Gradual shifts
With these in mind, I set off on my month of nightly gratitudes. I was surprised by how swiftly the habit became entrenched, though I was self-forgiving when I could not muster up the energy. Much like exercise, journalling felt hardest on days that called for it the most.
“As with any ideal habit, you will likely perceive a spike in positive effects at the start,” Ng explains. “However, we have to acknowledge that this can fade. This is where consistency across time comes in.”
Fittingly, it was only towards the end of the month that gradual, subtle shifts in my thinking became clear. Most strikingly, I had become more self-aware. From recognising patterns in my main sources of gratitude—such as quality time and conversations with loved ones—to feeling grateful towards myself for minor accomplishments, a positive feedback loop was created whereby I became more likely to prioritise these things.
Notably, my tendency to externalise unwanted emotions was reduced. A wearying work day became less about my commute or working hours—hard when pleasant bus rides and office laughter had been among my recent gratitudes—and allowed greater clarity on my thought processes and habits.
“My clients who practise gratitude journalling— any form of journalling, for that matter—tend to report that they feel calmer,” Ng says. “It can help to untangle certain messy parts within and to get clearer on your next steps.”
With my month-long exercise in gratitude journalling up, I had by no means become entirely unbothered. However, a newfound level of appreciation within my surroundings and self was undeniable. I also felt empowered in using the realisations gained to create an even happier life. “We don’t want to ignore reality, which includes both the good and bad,” says Ng. “But as you keep up this practice, it may become easier to find joy even in difficult times.”
While Ng points out that gratitude journalling is just one of many tools that can look after our mental wellbeing, it is certainly one that I intend to maintain. Through its slow-burning effects, it has become a fundamental tenet of my wellbeing routines for a satisfying life. On a parting note, Ng advises me: “Don’t forget to look back at your previous entries from time to time. You’ll be surprised by how much your perceptions continue to shift and the new insights you gain on yourself and how you view the world.”
This story appears in Vogue Singapore’s January/February ‘Resolution’ issue, available online.
