How to Start a Gratitude Journal That Changes Your Life
One of the most critical things you can do to enhance and change your life is to practice gratitude. Research shows that people who express gratitude as a practice, experience deeper social connections and optimism about their lives. They’re more likely to be more supportive of others and to feel less stressed. In a nutshell, focusing on the good things improves your mental health and well-being.
It seems so easy to just be grateful and expect your life to change overnight. But if you’ve been stuck in a rut, or if you’ve struggled with excess stress, it may take a bit of extra effort to reap the benefits of gratitude and see its results. Enter the gratitude journal.
A gratitude journal not only helps you focus on the good things but also enables you to create a habit of expressing gratitude that can continue to grow as you develop it. There are many different ways to create a gratitude journal, so continue reading to find out the various approaches to gratitude journaling so that you can be inspired to start one too.
What is a gratitude journal?
A gratitude journal is a journal where you record things for which you are grateful. It’s also called a gratitude log or gratitude diary. There are many different ways to do this. Some people like to write down one thing each day that they’re grateful for. They might focus on big things like their health or loved ones, or they might also include small things like the smell of coffee in the morning or hearing the birds sing. Other people prefer to write down things they’re grateful for once a week, recording three or four things each time. You can also combine both approaches. For example, you might write down three things each day for five days each week.
How to start a gratitude journal
Choose a journal format. You can buy a dedicated gratitude journal or you can use a simple notebook. If you choose the notebook route, you can use a standard notebook or journal, or you can get creative with other materials. You can use an old photo album, a handmade journal crafted from recycled items, or even a coffee shop paper cup. The key is that it helps you focus on what is important in your life.
Find a time and place for writing. You can write in your gratitude journal whenever you have a few minutes to spare, but many people find that having a regular time to write helps them stay focused. Some people prefer to journal first thing in the morning, while others do it just before bed. The best time for you is the time that works best with your schedule and other obligations.
Set a gratitude intention. While the exact words you choose are up to you, it’s helpful to set an intention for why you are journaling.
Some examples include:
Journaling for clarity
Journaling for gratitude and appreciation
Journaling for better health
Journaling for better relationships
Journaling for abundance in all areas of your life
3 ways to practice gratitude in your journal
You don’t have to wait until the end of the year to reflect on the blessings in your life. You can begin to practice gratitude every day, and there are many ways to do this in your journal.
Here are some examples:
Write down three things that happened today that made you happy. This can include anything from hearing from a friend or loved one to the smell of your coffee brewing in the morning. By focusing on the positive, you’re actively shifting your mindset to a more grateful one.
Think about your core values. At the beginning of the year, many people make New Year’s resolutions related to their health, finances, or career. While these are all important, you shouldn’t forget to include gratitude in your life as well. Journaling allows you to actively practice gratitude on a regular basis.
Look back on your life. If you have a journal that goes back to childhood, you can even start with that. If not, start a new journal and write down the most important events in your life. You can start with your first day at school or meeting your best friend.
Simple tricks to be consistent
It’s so easy to begin your journaling practice with enthusiasm and good intentions of doing it everyday. Like any new habit, it’s easy to forget when you get a little busy or are experiencing something that makes you feel less than grateful. Consistency is the key to pulling yourself forward in life with gratitude. Here are some tips to help you create a strong habit of gratitude journaling.
Connect your journaling to an activity that you already do regularly. If you’re in the habit of having a cup of coffee in the morning, keep your journal in the place where you drink it. If you go to the gym on a regular basis, keep your journal in your gym bag and pull it out after your workout.
Get back on the horse. Don’t beat yourself up if you miss a day. Just pick up your journal the next day and keep going.
Use journaling prompts. Making lists of things you’re grateful for can get boring over time. Research a few journal prompts that you can use when you feel stuck. Journal prompts make you think and explore different ways of being grateful.
Set a timer so you don’t feel overwhelmed. If you’re rushed or feel that you could get lost in your journaling, set a timer for as little as one to two minutes. By condensing your focus, you may add power and clarity to it.
Incorporate a little art. Journaling doesn’t have to be just the written word. You can use markers, paints, and even torn pages from magazines to bring a little color and creativity into your journaling practice. This keeps you from getting bored and enhances your experience.
When you don’t feel grateful, journal about what you’re feeling instead. When people start a gratitude journal, they often feel pressure to stay in the happy zone all the time. When they don’t feel particularly happy or inspired, they may be tempted to quit. The best thing to do, if you experience this, is to acknowledge where you are, even if it feels crappy. Then gently reroute your experience with this question “What can I be grateful for about this?”. Be gentle with yourself and be honest.
Take time to reflect on how your life has changed as a result of gratitude journaling. This is particularly helpful if you tend to see the glass as half empty. Every month or quarter, look back through your journal to remember how you felt at the beginning and how you feel now. Look at the areas of your life where you’ve felt challenged. Note any improvements you’ve experienced. Record the changes in your gratitude journal.