What if a compact notebook could enhance your sense of connection to your work? A recent study conducted by Ritsumeikan University indicates that it can. In merely 12 days, a straightforward gratitude journaling practice helped Japanese workers feel more optimistic and significantly engaged in their jobs, according to research published in *BMC Psychology*.
The study, spearheaded by Professor Noriko Yamagishi in partnership with Dr. Norberto Eiji Nawa from the National Institute of Information and Communications Technology and Mr. Shota Isomura of NTT Data Institute of Management Consulting, involved 100 employees from sectors such as IT, logistics, and manufacturing. One group was instructed to write daily about what they were thankful for; the other group simply recorded what occurred throughout their day. By the conclusion of the two-week span, those in the gratitude group exhibited a noticeable boost in overall work engagement, particularly in the absorption aspect—how engrossed they became in their responsibilities.
## Writing As A Reflection Of The Mind
Examination of the journals disclosed a subtle change in mindset. Participants engaging in gratitude became more cognizant of positive workplace assets, such as encouraging supervisors and cooperative teammates. The authors of the study connected this shift to the Job Demands-Resources Model, explaining how acknowledging personal and social resources can enhance engagement.
> “This study addresses a significant gap in the field,” stated Professor Yamagishi. “Prior research has mostly been correlational, whereas our findings illustrate a causal relationship between gratitude and heightened work engagement.”
The journaling practice itself appeared to provide advantages beyond just the gratitude aspect. Both sets of participants noted minor improvements in overall gratitude disposition, life satisfaction, and competitive motivation. Taking a moment each day to contemplate fostered a sense of organization and self-awareness. However, the researchers observed a crucial distinction: the control group, which only recounted daily occurrences, demonstrated a slight decrease in autonomy and life purpose. This difference suggested that unstructured reflection might highlight frustrations, whereas gratitude-focused writing led participants toward equilibrium and appreciation.
## From Simple Activity To Enduring Practice
These findings imply that gratitude is not merely a result of reflection but a behavior that demands intentional development. The researchers contend that while any form of journaling can promote introspection, gratitude journaling specifically strengthens acknowledgment of positive workplace occurrences. Over time, this awareness may act as a protective factor against burnout and disengagement.
Professor Yamagishi believes that the intervention’s simplicity is its greatest asset.
> “Given its low-cost, scalable nature, gratitude journaling may function as an accessible method for cultivating work engagement, well-being, and a positive work culture,” she noted.
The results also broaden the Job Demands-Resources Model by demonstrating that gratitude can enhance employees’ perception of available resources. In practice, even a brief daily writing routine could assist workers in rediscovering what renders their jobs significant. Within the quiet space of a few written words, gratitude transcends mere emotion—it transforms into an anchor for focus, connection, and purpose.
[BMC Psychology: 10.1186/s40359-025-03494-2](https://doi.org/10.1186/s40359-025-03494-2)