The NOTETYPE blog

The science of gratitude

Short, honest reads on what research says about gratitude, journaling and feeling a little lighter.

Doodle of an open journal with a dotted dream cloud turning into bright bubbles holding a star, a heart, a flower and a little house
A note from our founder

Once a Dream, Now Real: Why I Started NOTETYPE

A note from our founder on the first page ever written in NOTETYPE, and why a few honest words about what you're grateful for can turn into something real.

 Doodle of a smiling woman writing in a journal at a table while bubbles holding a sun, a star, a cup of tea and hearts float up from the page
4 min read

Why Writing Down What You're Grateful For Actually Works

A classic 10-week study found that writing down blessings each week helped people feel better about life. Here is what it showed and how to try it.

 Doodle of a smiling bearded man reaching up toward three bubbles holding a star, a cup of coffee and a flower under a night sky
4 min read

Three Good Things: The Five-Minute Habit Researchers Keep Coming Back To

Writing three good things each night, and why they happened, is one of the best-studied gratitude habits. Here is what the research found.

 Doodle of a smiling man next to a calendar with a heart on the same day each week
4 min read

Once a Week or Every Day? What Research Says About How Often to Count Your Blessings

More gratitude journaling is not always better. Research on timing, variety, and habits shows how to find a rhythm that stays fresh.

 Doodle of a woman writing in a journal while a rain cloud turns into a bright sun above her
4 min read

Writing Through Hard Days: The Science of Expressive Writing

Research on expressive writing suggests that putting hard feelings into words can help over time, even if it stings at first. Here is how.

 Doodle of a woman holding her journal surrounded by bubbles with happy, sad, loving and calm faces
4 min read

Name It to Tame It: Why Tagging Your Feelings Helps

Putting a feeling into words may calm the brain's alarm system. Here is what affect labeling research shows and how to use it each day.

 Doodle of a bearded man handing a woman a letter with a heart on it as hearts and bubbles float above
4 min read

The Thank-You You Haven't Sent Matters More Than You Think

Research shows we underestimate how much a thank-you note means to the person who gets it. Here is why, and how to send one tonight.

 Doodle of a smiling man in glasses holding a heart and dreaming of a glowing brain inside a bubble
4 min read

Your Brain on Thanks: What Brain Scans Suggest About Gratitude

A brain scan study suggests that practicing gratitude may make the brain more sensitive to it over time. Here is what it found, and what it didn't.

 Doodle of a person sleeping peacefully under a moon and stars with a journal on the nightstand
4 min read

Grateful Thoughts, Better Sleep? What the Research Shows

Grateful people tend to report better sleep, and the thoughts we have before bed may be why. Here is what the research shows and a simple bedtime routine.

 Doodle of a woman drawing on a tablet as a house, a flower and a star float out of the screen in bubbles
4 min read

Draw It to Remember It: Why Doodles and Handwriting Stick

Drawing a word helps you remember it better than writing it, even if you can't draw. Here is the science of doodles, handwriting and memory.

 Doodle of an older man in glasses watering a small plant with a heart-shaped bloom next to a row of streak dots
4 min read

What Gratitude Can and Can't Do: An Honest Look at the Science

Gratitude has real but modest benefits. An honest look at what the research shows, what it doesn't, and why it isn't about ignoring pain.

 Doodle of a bearded man on his balcony at sunrise, eyes closed, holding a warm cup of coffee
4 min read

Savoring: How to Make a Good Moment Last a Little Longer

Savoring means slowing down to notice and stretch out good moments. Here is what researchers have learned about it and how to practice it in daily life.

 Doodle of a woman holding her journal and thinking of herself and her best friend inside a bubble with a heart
4 min read

The George Bailey Effect: Why Imagining Life Without Something Good Can Make You Grateful

Picturing your life without a good thing can make you value it more. Here is what the research on mental subtraction found, and how to try it gently.

 Doodle of a man and a woman smiling at each other over a fixed bike with hearts floating between them
4 min read

Find, Remind, and Bind: How Gratitude Helps Close Relationships Grow

Gratitude may help us find good people, remember why they matter, and grow closer to them. Here is what research on couples and everyday thanks suggests.

 Doodle of a man in glasses handing a coffee and a thank-you note to an older night-shift worker under the moon
4 min read

Small Acts of Kindness: What Research Says About Doing Good and Feeling Good

Doing small kind things for others may give your own mood a gentle lift. Here is what studies with adults and kids found, and why the effects are modest.

 Doodle of a woman in a colorful headwrap writing in her journal and dreaming of her own little bakery
5 min read

Writing Your Best Possible Self: A Hopeful Exercise With Research Behind It

Writing about a future where things have gone well may lift your mood and your hope. Here is what the best possible self studies found, and how to try it.

 Doodle of a grandfather with glasses and a gray beard looking up in wonder at birds, clouds and trees
4 min read

Awe Walks: Why Looking Up Can Make You Feel Better

An eight-week study found that short weekly walks spent looking for wonder lifted older adults' moods. Here is what awe is and how to take an awe walk.

 Doodle of a woman in a hijab thanking her coworker with a heart as a star bubble floats above
4 min read

A Little Thanks at Work Goes a Long Way

Research suggests that a short thank-you at work helps people feel valued and makes them more willing to help again. Here is what the studies found.

 Doodle of a bearded man texting a heart on his phone while remembering learning to drive in a bubble
4 min read

Men and Gratitude: Why Saying Thanks Can Feel Awkward, and Why It's Worth It

Research suggests some men find gratitude harder to feel or say out loud. That is okay. Here is what studies show and simple ways to make thanks easier.

 Doodle of a mom and her young son at the dinner table sharing good things in bubbles above them
4 min read

Gratitude for Kids and Families: What Studies in Schools Have Found

Studies with middle schoolers suggest that counting blessings can lift kids' moods and even how they feel about school. Here is what research shows.

 Doodle of a man next to his shiny bike with sparkles and a sun bubble around it
4 min read

Why Good Things Fade, and How Noticing Keeps Them Fresh

We get used to good things fast. Researchers call it hedonic adaptation. Here is what studies suggest about appreciation and keeping the good feeling alive.

 Doodle of a quiet man writing alone at night next to an outgoing woman sharing good news in speech bubbles by day
4 min read

Quiet or Outgoing, You Can Journal: Finding the Way That Fits You

Some people like to write alone, and some like to share good news out loud. Research suggests the best habit is the one that fits you. Here is how to find it.