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 are considering whether this could be something that could help you, then 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 lets you 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 yourself.

By decorating a plain notebook or making a book from scratch, you are committing 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 out away from disturbances, you are giving 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 for.

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

Collect your journal and whatever you’ve chosen to write with.

Find somewhere quiet and where you know you won’t be disturbed. Your journaling time should be a time for reflection and 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.

When you write, instead of creating a long list of things you are grateful for, 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. By having specific people and the reasons you are grateful for them, you will create a more significant emotional impact. It becomes more personal.

Include surprises and unexpected events like these will create 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. This 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 is important that you are committed to the process and the outcome, as well as make time for it on a regular basis.

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