Reverse Gratitude: A New Way to Journal

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I've been journaling for many years now, ever since I was a little girl.

So, when it comes to journaling, I've tried various methods: bullet journaling, travel journaling, gratitude journaling, fitness journaling, art journaling, pregnancy journaling, diary journaling, junk journaling, and daily journaling. Naturally, when I heard about reverse journaling, I was intrigued.

Now, you might be wondering, "Bree, what is that?" Well, let me tell you...

According to Adam Grant, author, podcaster, and organizational psychologist, reverse journaling involves reflecting on the contributions you made, rather than passively reflecting on the things you're grateful for.

In other words, how did a person purposely go out of their way to make someone's day a bit brighter, or by doing something that I would generally see as mundane, to add value to someone's life?

Interesting right?

As a teacher, this practice helps me return to the beginning when I first started teaching. It was a time when things felt fresh, new, and exciting. There was an eagerness to be the best teacher I could be. I could also apply this feeling or thought to everyday life.

These days, I can use reverse journaling as a way to refocus on how I positively impact my students, as well as my family and friends overall. It's very motivating!

Application

The beauty of reverse journaling is that it gently nudges us to recognize our agency—the small, meaningful ways we show up for others. It helps us think outside the box, which we can so easily do as post-stroke warriors and people in general.

It could be as simple as offering a patient smile to a student having a hard day, or taking a few extra minutes to personalize feedback that encourages a struggling learner.

It could also be spending a few extra minutes reading to my kids at night, or giving extra hugs and kisses because I know it will bring them joy.

These actions often go unnoticed in the blur of a busy day, but they matter. And acknowledging them in a journal feels like giving those moments the weight they deserve.

Now, I'm not saying we have to sacrifice our peace, time or energy to do these things. Remember, only do what you can, but do it in a way that feels good to you. I think that's an important piece to remember.

You can use The Five Minute Journal, a notebook, or even a handmade one to get started. Use whatever you need. It will change the way you go about your day. I promise!

My Biggest Takeaway

What surprised me the most when I started experimenting with this was how quickly it shifted my perspective. Instead of ending the day focusing on what went wrong or what I didn't get done, 'cause sometimes my To-do list can get long, I started noticing the ways I showed up with kindness, purpose, and intention. It didn't require grand gestures—just presence and thoughtfulness.

Now, I'm starting to think about what this could mean outside the classroom, too.

Did I help lighten someone's emotional load? I know I can do these things.

Additionally, I have always enjoyed serving others with kindness and respect, so how can I do more of that, even with my limitations?

Final Thoughts

Reverse journaling isn't about keeping score or inflating our egos—it's about cultivating awareness.

It's about reminding ourselves consistently that we can make an impact, even when the world feels overwhelming.

In some ways, it brings back the wonder I felt as a little girl, scribbling thoughts into a diary, believing they mattered.

Maybe they still do.

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Food for Thought

1. Would you be willing to try reverse journaling?

Let me know how it goes.

Bree xo

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