I Kept a “Reverse Gratitude Journal” for a Week, and It Totally Transformed My Days

Research has shown that practicing gratitude can improve your health, and as an avid journaler, I’ve practiced gratitude journaling, in which you jot down a few things you’re thankful for every day, off and on for years. But, during a recent Instagram scroll, I stopped in my tracks when I came across the new-to-me concept of a “contribution journal.” After taking a closer look, it had me reconsidering this simple morning routine completely.  

In this Instagram Reel,  author and organizational psychologist Adam Grant describes a contribution journal as writing down three ways you were useful to other people that day — sort of like a reverse gratitude journal. 

Grant notes that keeping a contribution list can boost your motivation, while a gratitude list can promote happiness. “If you just do a gratitude journal, you end up passive,” he says in the video. “You’re reflecting on what you’re fortunate to receive from others … people end up more motivated after they do contribution journals, where you think about what you did for others.”

Ciara Bogdanovic, owner and founder at Sagebrush Psychotherapy, agrees. “While gratitude journals focus on what we receive, a contribution journal centers what we offer,” she shares. “That shift can be especially powerful for people working to strengthen their self-worth and sense of connection.” 

Since I already appreciate gratitude journaling, I was curious to see how this twist might benefit me, so I decided to try it out for a week. Here’s what I found.

Though I typically write down what I’m grateful for as part of my morning routine, I decided it made more sense for me to jot down my contributions in the evening, so I could reflect on what I’d done that day. The first night, as I sat trying to think of my three contributions, it didn’t come as easily as I’d hoped. I momentarily felt like a terrible person. How did I help people today? Actually thinking about it was a mindset shift in and of itself. 

After a few moments of contemplation, I began to realize more and more that even the smallest of things count. I chatted with a friend on the phone that day and held space for her to vent a little — that was helpful. I like to think that my work contributes to the well-being of others, and something as small as unloading the dishwasher (a task my husband usually takes care of) contributes to our marriage, and our cozy life at home. 

The next day was fun because I thought about ways to contribute throughout the day. I offered kind feedback to a friend when she asked for it, I sent a friend a job listing that reminded me of her, and I even shared a slice of cake with a neighbor after she mentioned she loved sweets. 

As the week got busier,  though, I wasn’t as mindful. I forgot to jot down my list on Thursday, and struggled to write down anything after a packed Friday. This is when I had to dig deep and see my current routine with new eyes. My Friday list consisted of all the ways I took care of my puppy that day: I took her for multiple walks, we played, I fed her. Even though these tasks were part of our everyday routine, it was helpful to realize that even after a day where I felt like I didn’t contribute anything, I actually did. Taking care of a pet directly contributes to their happiness and health, which in turn creates a sense of fulfillment for their owners. I was especially grateful for my puppy Betty that day. 

According to Grant, keeping a contribution journal keeps your motivation high, and I’d have to agree. “Reflecting on how you’ve contributed to others can increase self-efficacy, strengthen a sense of purpose, and support emotional resilience,” Bogdanovic adds. It also helped me see how I don’t give myself enough credit for all the ways I contribute and help others every day. The small things I didn’t even consider — holding the door for someone, everyday household chores, even writing articles like this one — do contribute. 

I’ve decided this is a practice I’m going to stick with. I make my gratitude list in the morning and write down my contributions at night, and bookending my day with these moments of reflection lifts my spirits and inspires me to do a little more good in the world.