The Science of Well-Being and Gratitude Journaling

Back in 2020, when I first started sending my daily gratitude notes to my partner on the other side of the Atlantic, I also signed up for a free course called The Science of Well-Being. The course was designed by Professor Laurie Santos at Yale University to teach students “how the science of psychology can provide important hints about how to make wiser choices and live a life that’s happier and more fulfilling.”

The course, which you can take on Coursera or Youtube for free is described as: “A series of challenges designed to increase your own happiness and build more productive habits. As preparation for these tasks, Professor Laurie Santos reveals misconceptions about happiness, annoying features of the mind that lead us to think the way we do, and the research that can help us change. You will ultimately be prepared to successfully incorporate a specific wellness activity into your life.”

At the time, the course sounded like a great idea to me - and with over three million people already enrolled at the time (now nearly five million!), I figured they couldn’t all be wrong. So I signed myself up.

The course not only debunked many myths about happiness but also encouraged participants to build habits that genuinely support well-being. These included connecting with others (even something as small as saying hello to a stranger can boost your mood), spending time outdoors, performing acts of kindness, and practicing gratitude.

Given that many of us were under strict lockdown rules at the time, some of these activities weren’t always easy to do. I decided to keep a written journal, noting each day how I had managed to incorporate some of the well-being habits. One of the highlights of that period was going on walks with friends in local parks. I will always be grateful for the friendships this time allowed me to build which have endured since that time.

It was also during this time that I was introduced to my gratitude partner and began sending her my daily notes. My written well-being journal didn’t last, but the gratitude journaling stuck and has been part of my life ever since.

I’m truly grateful I took The Science of Well-Being course when I did. It taught me not only to double down on my appreciation for nature, exercise, kindness, gratitude, and friendship, but also how powerful the combination of these things can be. Any day that ticks all those boxes is a very good day in my book.

There are now two additional versions of the course available - one for parents and another for teenagers. I’ve lost count of how many times I’ve recommended it (it doesn’t take long to complete, and you can even get a certificate at the end). I can honestly say it changed my life for the better.

Thank you, Professor Santos!