Keep a Gratitude Journal

crop ethnic businesswoman with open notepad at table
Photo by Anete Lusina on

Gratitude journaling is a popular tool used by coaches and consultants to help people to improve their health and lives. Studies have shown the benefits for mental and physical health. If you consider whether this could be something that could help you, you probably have questions about what you need and how to do it. Gratitude journaling is very low cost and relatively simple.

You will need:

Writing implements: You could use a pen or pencil, but why not increase the fun and creative aspect by adding color and even texture. Different colored pens or pencils and different styles can make your gratitude journal not just a record of thanks but also a creative endeavor.

Notebook: While you could use a piece of paper, keeping a special notebook for your gratitude journal ensures that you will know exactly where you are writing and allows you to review previous gratitude records. Your notebook can be a plain and simple one, or you could splash out on a more decorative one. However, why not consider using a plain notebook and jazzing it up yourself.

By decorating a plain notebook or making a book from scratch, you make a more significant commitment to the project itself. Your notebook will mean more to you, and you will feel a greater connection to it when you use it. After all, if you write positive thoughts inside it, you also want to feel happy and proud when you see it.

Time Alone: By taking time away from disturbances, you give yourself space to think, relax, and write. You’ll also find that you enjoy the experience of being alone and celebrating those things you are thankful to have in your life.

Now you know what you need, it’s time to discover how to do it.

Collect your journal and whatever you’ve chosen for writing.

Find somewhere quiet and that you know you won’t be disturbed. Your journaling time should be a time for reflection and no celebration free from outside distractions for the best results.

Ensure you are committed to gratitude journaling and that you want to feel happier and more grateful as a result. There is no point in just going through journaling motions without creating a positive, meaningful emotional experience.

Instead of creating a long list of things you are grateful for when you write, put some real thought into it. Take time to write about a particular event and describe why you are thankful for it. Remember to record how you felt and why.

Try to include people you are thankful for as much as you can, not just events. Having specific people and why you are thankful for them will create a more significant emotional impact. It becomes more personal.

Include surprises and unexpected events, creating a stronger sense of gratitude and a more significant emotional impact.

Set yourself a weekly date to write in your gratitude journal. While you could journal every day, it may be more beneficial to create a habit of writing in your gratitude journal once a week. It will allow you to plan for it and enjoy it.

There are no right or wrong ways to keep a gratitude journal. Everyone will be different. However, it would help if you were committed to the process and the outcome and made time for it regularly.

Until next time, stay safe, and keep the faith.

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