In his book entitled ‘Thanks!’ Professor Emmons has a take on journaling:
“One of the best ways to cultivate gratitude is to establish a daily practice in which you remind yourself of the gifts, grace, benefits, and good things you enjoy. One of the best ways to do this is keeping a daily journal in which you record the blessings you are grateful for. …. By writing each day, we magnify and expand upon these sources of goodness. Setting aside time on a daily basis to recall moments of gratitude associated with even mundane or ordinary events, your personal attributes, or valued people in your life gives you the potential to interweave and thread together a sustainable life theme of gratefulness, ..”
Give it a try if you’re keen. Even if thinking or jotting down one thing a day. At the end of a week you’d have 7 things. At the end of a month you’d have 30.