How One Line a Day Changed Everything

The Unexpected Power of a Simple Habit

It’s amazing how much joy can be found in reflecting on the little moments that made life special a year ago. After three years of celebrating, grafting, laughing, and everything in between, I’ve captured it all - from the mundane to the monumental - and in doing so, I’ve started to see myself, and the people all around me, in an entirely new light. A good one I might add. But where did it all begin?

I owe this habit largely to my sister. In July 2022, she gifted me a One Line a Day journal - a simple notebook with space to document a short daily entry over five years. At first, it seemed like a fun way to capture the highlights of my upcoming 30th birthday trip to New York. The soaring skyscrapers, the amazing aircraft on Intrepid, and the delicious delight that was Nathan’s famous hot dogs over at Coney Island.

But beyond the excitement of travel, journaling became something deeper. It became a lens through which I started to see my life differently.

From Novelty to Necessity

Post-New York, reality hit: not every day is that exciting. It would have been easy at that point to stop, but instead, I became more intentional about adding novelty and making each day count. I also considered shifting my approach, turning my journal into more of a gratitude practice, however my love for consistency kept me tied to my original approach.

Then, this Christmas, I received a new journal with lines upon lines of space. Finally, I had the golden opportunity I'd been waiting for - to start a gratitude practice without altering my one line a day. Now, my evening routine has evolved to:

• Five minutes of journaling

• Ten minutes of gratitude reflections (and now quality capturing too)

• Three minutes of Duolingo (because habits are contagious!)

• And one very patient partner.

  
  

This simple routine has brought unexpected benefits that I never anticipated.

The Benefits I Never Saw Coming

1. Strengthening Friendships and Remembering Key Moments

Journaling has become my secret weapon for reconnecting with loved ones. I’ve used my entries to:

✔ Remind friends of special moments we’ve shared (like inside jokes or old adventures).

✔ Reach out on anniversaries—from weddings to loss—offering support at just the right time.

✔ Deepen relationships by remembering the small details that matter most.

The ability to reflect on both highs and lows has made my friendships richer and more meaningful.

2. Tracking My Growth & Maturity

Reading old entries, I see just how much I’ve changed. Journaling has helped me:

✔ Spot patterns—in decision-making, relationships, and work.

✔ Learn from past mistakes and avoid repeating them.

✔ Worry less—seeing how I’ve overcome previous challenges reminds me to trust the process.

There’s something powerful about revisiting old worries and realizing how trivial they seem now. It’s made me calmer, more confident, and less reactive to life’s inevitable ups and downs.

3. Shifting My Focus from What’s Missing to What’s Good

When I expanded beyond one line a day into gratitude journaling, I realized just how many small joys I was overlooking. Suddenly, I started appreciating:

✔ The simple pleasure of morning coffee.

✔ That wobbly feeling post-gym (a reminder of effort put in).

✔ A random kind gesture from a stranger.

This shift has boosted my mood, improved my sleep, and rewired my thinking to focus on abundance rather than lack.

How to Start Your Own Journaling Habit

Journaling doesn’t need to be complicated. If you’re unsure where to begin, try my simple MGQ method:

My MGQ Method

📖 M – Moments: What stood out in your day?

💡 G – Gratitude: What are you thankful for?

✨ Q – Qualities: What personal qualities did you display today?*

Example Entry:

M: Caught up with an old friend over coffee, walking around a sunlit park.

G: Grateful for the free biscuit that came with my drink.

Q: Showed generosity by paying for my friend’s coffee.

💡 Don’t overthink it—just write what comes to mind!

*If you're wondering why I also capture qualities, this is a recent practice I've found extremely useful for improving positive thinking, self-esteem and self-worth. In reflecting on and writing down the qualities displayed throughout the day, you are actively seeking good traits that make you feel better about how you showed up, not matter how big or small.

Journaling Might Just Change the Way You Think

After years of journaling and a few months of gratitude tracking, I now see my life through a lens of appreciation, reflection, and growth. I no longer dwell on what’s missing; I focus on the memories made, the journey I'm on, and the good already present in my day-to-day.

So, here’s my challenge to you: Start today. Pick up a notebook and jot down a single sentence. Do it again tomorrow. And keep going.

And if you don’t see the benefits? I dare you to tell me I’m wrong.

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Credits

Author: Rob Anderton

Editorial: Rob Anderton / OpenAI. (2025). ChatGPT 4o [Large language model]. https://chat.openai.com/chat

Images: OpenAI. (2025). ChatGPT 4o [Large language model]. https://chat.openai.com/chat