Weekly Advice from Arnold Schwarzenegger

You've probably seen the advice everywhere: write down three things you're grateful for each morning, and watch your life transform. It's simple, it's free, and it sounds almost too good to be true. Turns out, that last part is partially right.

Gratitude practices improve well-being, but the benefits are small, and journaling alone isn't enough to move the needle on anxiety or depression.

A massive new meta-analysis spanning 145 studies and nearly 25,000 people across 28 countries found that gratitude interventions produce real but modest improvements in well-being. The biggest gains came when people combined multiple approaches, like pairing a gratitude journal with actually telling someone why you appreciate them—journaling by itself? Still good for you, but less impressive.

Here's where it gets more interesting. A separate meta-analysis of 27 studies found that gratitude practices didn't meaningfully reduce symptoms of depression or anxiety. And the PNAS study revealed that these interventions worked in some countries (the U.S., China, Germany) but barely registered in others (France, Japan, the U.K.). It’s not a sign to avoid journaling but a reminder that one-size-fits-all wellness advice rarely fits all.

Researchers still aren't entirely sure why gratitude helps when it does. The leading theory is that it shifts your attention toward positive experiences you'd otherwise overlook, gradually rewiring how you process your day. But the mechanism hasn't been nailed down yet.

So what's actually worth doing? We think finding ways to feel grateful is a good foundation, but if you want to take an extra step, don't just write — take action and express. Text a friend why they matter. Tell your partner something specific you noticed. Doing something that takes a thought in your brain and transforms it into something people can experience is where the biggest impact will be felt. It will make you and the person you share it with feel better.

Gratitude isn't magic. But paired with action, it earns its place in your routine.