Mental health professionals have long touted the practice of keeping journals. Traditionally, gratitude journals, where individuals record things for which they are thankful, have been promoted for their positive psychological benefits. However, organizational psychologist Adam Grant suggests that keeping a “contribution journal,” which focuses on documenting one’s own acts of giving, may offer even greater benefits.

Grant’s research indicates that while gratitude journals foster a sense of appreciation, they can sometimes lead to passive contentment. In contrast, contribution journals actively engage individuals in recognizing their own agency and impact. For instance, in a study involving university fundraisers, those who reflected on their contributions increased their efforts by 25% over two weeks, whereas their counterparts who focused on received benefits showed no significant change. 

This emphasis on personal contributions cultivates a proactive mindset. By acknowledging their own helpful actions, individuals reinforce their identities as capable and generous, which can lead to increased motivation and productivity. Participants who maintained contribution journals reported not only feeling good but also experiencing higher levels of productivity. 

Incorporating contribution journaling into daily routines can thus be a powerful tool for personal development. By shifting focus from merely appreciating what we have to recognizing what we give, we can enhance our sense of control and purpose. This practice not only highlights areas where we have the most impact but also serves as a motivating force to continue contributing positively to others.

If you are a person who is uncomfortable with the idea of giving yourself a pat on the back, try to think of it differently. Realize that by engaging in this practice, you actually are inspiring yourself to give more of yourself. So, it’s not a self-centered practice, unless you choose to look at it that way.

Here are a few reasons why contribution journals can have a positive impact on a person’s mental health:

• Enhanced Sense of Control: Recognizing personal contributions emphasizes areas where individuals have direct influence, fostering a greater sense of agency.
• Increased Motivation: Documenting one’s own acts of giving reinforces a proactive self-identity, encouraging continued positive actions.

• Improved Productivity: Reflecting on contributions has been linked to heightened effort and efficiency in tasks and responsibilities.
  
• Strengthened Self-Worth: Acknowledging one’s helpful actions can boost self-esteem and overall psychological well-being.
  
• Positive Feedback Loop: Focusing on giving creates a cycle where individuals are inspired to contribute more, leading to sustained personal growth and fulfillment.

While gratitude journals help us appreciate the good in our lives, contribution journals encourage us to recognize the good we create. This distinction is powerful. Gratitude can foster contentment and perspective, but it may also lead to passivity if we only reflect on what we’ve received. In contrast, contribution journaling highlights our agency—it centers our role as givers, problem-solvers, and changemakers. By focusing on how we’ve helped others or added value, we reinforce a narrative of capability and purpose. For those seeking not just to feel better, but to become better, contribution journals offer a more dynamic, empowering path toward mental wellness and sustained growth.