And if you write down what you’re thankful for every day, in a ‘gratitude journal’, it could make all the difference in how you feel during this unprecedented time. While you certainly can do gratitude journaling on your own (and these examples of journal questions will help) sometimes it is nice to do your daily journaling in a more structured format. ©2020 Write Mind, LLC. What types of things can a person be grateful for? A gratitude journal is exactly what it sounds like. You could start a gratitude journal. Your friend, who sent you a hilarious meme. Did you know our bodies are made up of 70% or more of water??? You may be able to find the same content in another format, or you may be able to find more information, at their web site. “We get used to the source of our pleasure and start to take it for granted,” explains Akhtar. How to Start A Gratitude Journal. Focusing on positive things opens you up to receive physical benefits. Check = I’ve learned to be happy and grateful I can do or achieve things in my life. That is where journals like my 90-day gratitude journal come into play. Gratitude Journaling Is Good For Your Mental Health And Maybe Physical Health To : Shots - Health News A growing body of research shows keeping a … Use Your Journal to Write Thank You Notes. Your email address will not be published. 4 Add tabs. 2 Set up your pages, and then start creating segmented lists of things you feel grateful for. Whether it’s the brilliance of our NHS workers, the kindness of strangers, or even just being able to sit in the garden with the sun shining, there are plenty of excuses for gratitude. Your neighbour, who left some spare toilet roll outside your front door. And it works simple as where you put your attention you’ll get more of it. Some journalers make a gratitude list of items to express gratitude — others draw images or create a collage of pictures; while a few write a poem to capture and motivate their gratitude. Life can turn hard and it might challenge you to work hard to keep on it sometimes, but even during hard times you can see some good things happening in your life. You can just resolve to write about whatever seems right for a particular day. The antidote to our unhappiness isn't the newest thing, the latest diet fad, or the next achievement. Sign up to our newsletter to get more articles like this delivered straight to your inbox. There are so many benefits: gratitude increases positive emotions, life satisfaction, hope, optimism, and it lowers levels of stress hormones, anxiety and loneliness.”. You have most of what you need and a lot of what you want in life. If one day I don’t fill it out, it’s OK to skip one line or two, or one day; but I do my best to go back to it to keep working on it. And honestly, who doesn’t want to sleep better through the night, and wake up feeling well rested rejuvenated? (i.e. If you’re new to gratitude journaling, it can feel daunting to look … You can take a look to the note book I use to write my Gratitude Journal and check its current price on Amazon here. There are good things happening all around you. You can take a look to the note book I use to write my Gratitude Journal and check its current price on Amazon here. 3. Journals are meant to keep around, so make yours as cool and interesting as possible. Why do you need to write them down? By adding some doodles to my gratitude journal it helps me to add some emotional touch to it. This one might be a little harder, but once you start thinking, you might find there are lots of good things to come out of this situation. “Start writing down the things you’re thankful for, and don’t stop until you run out!” suggests Akhtar. Other benefits could be not having to do the commute, spending more time with your kids, having a chance to do some redecorating, and helping you realise what’s important in life. The words will flow from you and 15 minutes just might turn into 30. Try the following tips to write your own effective gratitude journal: Get a book/diary in which you can make a daily record. For example, the heroes of the NHS, who are working hard on the frontline to treat people with this virus. Expressing your gratitude is very personal and totally up to you. All past attempts have proven that I really don’t do it well. If I had a dollar for every time someone told me that they would journal but they just don’t know what to write in one if they got one, I’d probably have, oh, I’d say about…fifty dollars. You have a bed to sleep in and a roof over your head. If you believe in the “Secret” or in the law of attraction, wherever you put your attention on, you’ll get more of it in your life. “The more distant you can go, the more positive you will feel about the world around you,” says Akhtar. That cup of coffee or tea that’s perfectly made for you, or your way to your work and you got only green lights all the way! Ideally, try to select a book or diary that is inviting and appealing to you. Make the experience feel relaxing and mindful, as this will put you in a positive headspace.”. Here’s how to get started…, Think about how you can make this time, when you write in your journal, one that is special and something you’ll look forward to. The good moments you notice on your daily life and you never noticed before, there’re are many things going on in a single day, that you might have no time to pay attention to or you might think that it’s normal or it’s just part of life. But if you want to start today, and you don’t want to wait until you get a fancy Gratitude Journal, you can start on regular notebook like I do. These are all benefits we could do with right now, and one study in 2006 even found that positive emotions can help boost your immune system. Your gratitude journal can consist entirely of lists. “When you’re writing it, have a cup of tea in your favourite mug, play a song that makes you happy, or light a lovely-smelling candle. Life, Love, Health & Wellness, Home, Relationships, etc), 2 Leave a few pages in between sections so that your lists have room to grow. Below are some ideas you can use to setup your gratitude journal to be more functional and/or aesthetically pleasing. Your email address will not be published. Feeling better about the good things you already have in your life will help you to start feeling better about you and your physical health. From that morning that you wake up on time with no need of the alarm clock to wake you up on time. Box 498314 When you start paying attention to good things happening in your life, it won’t take you long to notice them, even it doesn’t matter if you’re going through hard times in your life. But no matter what situation you’re in, there is likely an abundance of things to be grateful for. By adding some color to my gratitude journal as I work on it, makes it prettier and this motivate me to keep working on it. “Our brains are geared towards a negativity bias, which means we tend to notice what is bad before we notice the good,” explains positive psychologist and author Miriam Akhtar. If you want to take that one step further, you could think about all the people, far back in the chain, who are doing things you’re thankful for. [8] Results showed that writing letters of gratitude increased their happiness and life satisfaction alongside a decrease in depressive symptoms. It is a journal where you write down all the things you are grateful for. Commit to a Schedule. This is such an important one, as it connects us to others and increases our capacity for empathy and compassion. In fact, you may find that once you start writing, it’s hard to stop. An attitude of gratitude uplifts you and everyone around you. As long as it has sufficient space for you to write three... Every evening, before you go to bed, write down three things that you’re grateful for. 2. Chicago, IL 60649 Another great line Arianna notes is, "Gratitude works its magic by serving as an antidote to negative emotions. By engaging in this writing exercise regularly, you train your mind to focus on the positive. Happy face = I feel happy, happening this today makes me feel happy. As you grow to be more grateful you will notice how your life can go from “self-centered” to ready to give more to others, you’ll notice then you have many things you can give to others you never noticed before. You have a roof to sleep under it tonight. Be consistent every day. It is a journal where you write down all the things you are grateful for. But in my awkwardness, I offer some encouragement, saying that anyone can journal if they want. You’re reading this blog post about how to write a gratitude journal, it’s because you have a cell phone, an IPad or a laptop to read it, so that means you have the advice to get in the internet, many people will not read this blog post ever. Keeping my own gratitude journals gave me track record of the good things in my life, and switched my mindset from one of scarcity, to one of abundance.”, Want to write your own gratitude journal? For many, daily repetition is the only way to reinforce a habit. It’s easy to explain what a gratitude journal is, as it’s a journal or a notebook where you can write down things that happen to you or in your life and you’re grateful for.. Hearts = love it, I love this happened today in my life. A person can be grateful for material things, situations and circumstances, feelings, experiences…the list goes on. How to write a Gratitude Journal will help you to learn how to focus on the good things that happen in your life and feel better about it, it’s easy to start it and you will learn how to add some color on it and doodles, to make it your own style! Ideas for Items in Your Gratitude Log. If you’re a person who enjoys when things are nicely and neatly organized, you might want to set up your pages, before you begin. To start a gratitude journal, you can: 1 Jump right in and start writing a list of things you feel grateful for, or. On a smaller scale, perhaps your local shop has run out of pasta but there’s still lots of rice, so you’re able to make a delicious meal. Journaling is a pastime for millions of people around the world. You can improve your friendship with your friends, you will be ready to give social support to other people, build a stronger family relationships. Arrows = Going to or I’m happy I went to. Like this article? Starting a gratitude journal is a very personal decision and you should create yours in the way that best suits you. “Even without a crisis, gratitude is the single most important wellbeing practice you can do,” says Akhtar. What is the Best Gratitude Journal? 1 Jump right in and start writing a list of things you feel grateful for, or. You will most likely be the only person looking at it, so why not make it your own, rather than following rules? Practicing gratitude puts you in a more positive mood, causes you to stress less, and allows you to relax and get some Zzzs that count. Research by psychologist Sonja Lyubomirsky and others suggests that journaling is more effective if you first ... Go for depth over breadth. You will soon get to know better about how you can face hard moments in your life and go back to feel better and secure. Everything is important in your life, keep your own gratitude journal and you will be noticing how many good things happen in your life, as you learn how to be happy about the good in your life, you’ll learn how to deal with the bad things that also happen in anyone’s life, and it will be easier for you to go back to enjoy the good things. If you are the type of person that gets a thrill out of achieving goals, this is a good method for you. We all might be luckier and richer of what we thought, it’s well-known by many of us that if: This article includes affiliate links, I thank you for your support, you can read more about my affiliate disclaimer here. I am often approached by people who don’t regularly put pen to paper, if at all, and they all say the same thing: “I wish I could journal.” I’m not sure if it’s a genuine statement or if the person is just trying to spark conversation. But why not just think about the things you’re grateful for. This list can go on and on, your life and mine could be different, but both of us have many things to be grateful. As we all have been used to live surrounded with a good deal of good stuff around us, we have lost the ability to notice how important it is to appreciate the things that happen to us, from the moment you can wake up after a good night sleep, the perfect cup of coffee or tea, to have a job (even if it’s not the job you dream of) it’s a job, your group of friends or that best friend, your family, and the good time you spend together. Watch this video on how positive and negative words affect water. People who have practiced gratitude for four weeks have noticed life satisfaction, as you keep working to work on your gratitude journal, you will notice more good things happening in your life and you’ll feel better and you’ll gain a better self-esteem. “I’ve gained some quiet time of reflection, and a chance to step off the treadmill of busy, everyday life,” suggests Akhtar. “I teach it to all my clients, and I have been keeping my own gratitude journals for 20 years. This article is based on research and readings but heavily biased by my time keeping a gratitude journal (nearly 1300 completed days as of posting this). How To Write A Gratitude Journal? Learn more about gratitude journals by participating in the GGSC's online, shareable gratitude journal, Thnx4. As an introvert, I don’t do small talk. Method #1 — Keep a daily gratitude journal. People love you. Tips for Keeping a Gratitude Journal. Luckily, writing in your gratitude journal won't feel like a chore because it's a peaceful time to just sit and write about all the things that you are thankful for. But before you get started, it’s important to recognise just how game-changing gratitude can be. Your husband, for getting up early to make the family breakfast this morning. Use your five senses as a guide – think about all the things you can see, hear, smell, taste and feel. Decide what time of the day to do it: some people prefer first thing in the morning, others prefer right before bed. I love to doodle and I found it give to my gratitude journal a personal touch and it helps me to write down the three things I’m happy about everyday easier and faster. bestpersonalplanner.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. You could go around the dinner table with your family, and each call out something you’re grateful for every evening,” suggests Akhtar. If you find yourself lumped into the category of people who just don’t know what to write, here is a great suggestion for you. We earn a commission for products purchased through some links in this article. Work on it the first four weeks and read it back, you’ll see how you could find those three daily things your grateful for easily! Sit somewhere comfortable. A run around Florida’s Fisher Island with a slight breeze that kept me cool; Eating cold melon on a bench in the sun; A long and hilarious chat with Gayle about her blind date with Mr. How to write a Gratitude Journal will help you to learn how to focus on the good things that happen in your life and feel better about it, it’s easy to start it and you will learn how to add some color on it and doodles, to make it your own style!. Just as you are what you eat, you are also what you think and speak. Required fields are marked *. You can find a few gratitude journals printed and ready for you to buy, you can get yours and start a four-week personal challenge for you to write 3 good things every day on it. Set your alarm every night and make a commitment to write in your gratitude journal every single night before you go to bed. 3 Design your pages.You can do this with stickers, drawings, paint, stamps, and more. “This is a survival mechanism, as it helps us to recognise danger.”. Positive Psychology for Overcoming Depression, A crime writing masterclass with Sharon Bolton. Most people could use a self-esteem boost every now and again, and what a better way to give that boost to yourself through simply being grateful. This is a form of art journaling, which we will get into in another article. You should try to have a list of at least ten things every day. You can write a preset number of items per entry (10 per day, for example). (F) 773-409-5646 Don’t just go through the motions. As you get used to focusing on the good in your life, you’ll find more good will start happening to you, and this is the magic of a Gratitude Journal. This will have a positive impact on your life. All those normal, everyday moments will suddenly become amazing and wonderful. Maybe you have a lovely garden you can exercise in, or you can still communicate with your family even though you can’t see them. 5 Record the date and time at the top of the page, each time you sit down to write list items. For the most part, we all have more than what we have lost. Page setup is all up to you. It won’t take long to write three short sentences on your gratitude journal, if you a new to this, you might think it’s hard to find those three things to write down on the first page, or you might think there’s nothing good going on your life today. “Ramp up your gratitude by thinking of things that are seemingly small and insignificant,” suggests Akhtar. In Another article what to write in a gratitude journal article feeling well rested rejuvenated wellbeing practice you can this... See, hear, smell, taste and feel and appealing to you morning that wake! Things, situations and circumstances, feelings, experiences…the list goes on love it, so why just! Roll outside your front door no need of the page, each time you sit down write... Functional and/or aesthetically pleasing a gratitude journal Set up your pages, and then creating. It helps me to add some emotional touch to it of gratitude increased their and... 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