According to one study, the benefits of keeping a gratitude journal include:
-fewer symptoms of illness
All you have to do is at the end of the week, write 5 things (based on your experience that week) for which you are grateful. Take your time, and write one sentence for each thing. Don’t overdo it–studies say people who journal less frequently (say once or twice a week) get more benefit than folks who journal every day.
You don’t have to buy a fancy journal–a dollar store journal will do.
If you want to explore, check out this website on keeping a gratitude journal