A gratitude journal is where you write your thoughts about what it is that you are grateful for. This is usually done on a regular basis and kept in a notebook.
You can turn almost anything into a gratitude journal. My gratitude journals have ranged from simple dollar notebooks to apps.
If you’re thinking about starting a gratitude journal, you’re in the right place because I’m going to share my tips to help you succeed with your own gratitude journal practice.
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1. Set Aside Some Time To Journal.
I found that the best time for me was during the evening when I was almost done for the day but not too tired to write. It gave me a chance to reflect for a few minutes and remember what I was grateful for.
Set aside some time during the day when it’s quiet so you have no distractions. This helps you stay consistent with your journal practice.
2. Keep Your Journal Next To Your Bed.
Keep your gratitude journal in plain sight. If you don’t see it on a regular basis, chances are, you won’t remember to use it.
The best place for your gratitude journal is right by your bed, such as a nightstand or a table. This way, you’ll see it right when you wake up each morning or right before you go to bed.
3. Don’t Filter Or Judge What You Write.
The best approach to gratitude journaling is through honesty. Don’t filter or judge your writing because you want to keep it as genuine as possible.
Over time, you’ll see patterns emerge that will give you honest insights into your mental, emotional, and behavioral states.
4. Keep It Simple.
The second best approach to gratitude journaling is to keep it as simple as possible. I started out writing 7 things every day that I was grateful for.
It was fun at first and then it got tired and boring because I kept writing the same things down every day. Not that there’s anything wrong with this, but it can make journaling stale.
I found that writing just one thing I was grateful for every day was sufficient enough for me to reap the benefits of this daily practice.
5. Let Your Creativity Flow.
You don’t have to write everything you’re grateful for. You can also draw something you’re grateful for. You can color around the words, paragraphs, and borders.
Or cut out pictures and paste them onto your pages. Just remember to think outside the box. You’re not limited to your pen. Heck, you’re not limited to a notebook.
You can use any medium for your gratitude journal, as long as you’re expressing what it is you’re grateful for. This method keeps your gratitude journaling fun and fresh.
Why Should I Start A Gratitude Journal?
Gratitude journaling is beneficial to your health, according to science. From personal experience, gratitude journaling helped me appreciate the little things in my life that make it joyful & pleasurable.
The benefits of a gratitude journal.
There are scientifically proven benefits of expressing gratitude. Here are just a handful of them, from an article in Psychology Today:
Opens the door to new relationships.
Improves physical health.
Improves psychological health.
Enhances empathy and reduces aggression.
Gives you better sleep.
Improves self-esteem.
Increases mental strength.
My 30 days of gratitude.
I was skeptical about starting a gratitude journal at first. I thought it was just another gimmick or life hack that other people overhyped about.
I’m glad I was wrong because not only did it change the way I view life, I looked forward to writing in my journal every day.
I even noticed some shifts in my thoughts and perceptions. In a nutshell, here’s what I learned:
I had more abundance.
Little things brought me joy.
Menial tasks were appreciated.
Light bulb moments increased.
I realized what was most important to me in life.
Felt humbled because I realized what I’ve been blessed with.
More abundance.
Once upon a time, I was on social media everyday and every hour to keep up with my online friends and family. Rather than admire their photos, I became aware of what I lacked.
I would feel envious of the vacations, scrumptious dishes, perfect photos, and everyone’s seemingly better life. My gratitude journal helped me to break free from the self-criticism & self-judgement.
Writing the things down that I was grateful for each day heped me to see at all that I had in my life. My attention was diverted from what I lacked to what I already possessed.
When I summed it all up, I actually had a lot more to be grateful for than I realized. I felt more abundant and it was nice for a change.
Little things brought me joy.
After a few weeks of gratitude journaling, I noticed a shift in my mindset & emotional state. I became increasingly joyful about the little things in my life and even about writing every day in my journal.
Surprisingly, I was most grateful for ordinary things that I took for granted like:
Gazing at a row of yellow leaf trees.
Listening to classical music.
Cuddling with my 3-year-old early in the morning.
Sipping my morning coffee.
Eating a piece of dark chocolate peppermint bark.
Menial tasks were appreciated.
Of all the insights I gained, the most surprising was while I was washing dishes. I suddenly realized what a miracle it was to stand in front of my sink, with running water, bubbling soap, and dirty dishes.
I was thankful for it all, the water, the soap, the dishes, the sponge, and everything that my eyes could see. I thought, how many people did it take to make this soap, or this dish, or this sponge in my hand?
I could thank everyone from the grocery store I purchased it from, to the cashier, to the delivery truck, the delivery person, the manufacturers, the soil, the sun, and the rain. And that was just for the sponge.
My act of washing dishes (which I hate and my husband can vouch for that) all of a sudden felt miraculous.
Light bulb moments increased.
The more I journaled, the more I gained insights. One facet of my life that felt more heightened was my self awareness.
I was more sensitive to what my body was telling me through my emotions and feelings. In the past, I was not able to discern between them.
Writing in my gratitude journal helped me become more attuned to the sensations that body and mind were signaling at me.
I realized what was most important to me.
My gratitude journal habit helped me to recognize the things that added richness to my life. It wasn’t the big things, but the simple and ordinary things were most important to me.
Things like giving my son a bear hug, eating a meal together with my family, receiving a banana bread that was baked by my next door neighbor’s daughter, or petting my bulldog.
The things that have the most impact on my life are not planned or set aside for a special occasion. They happen everyday in real time.
If I was busy spending time focused on making plans for the future or stuck in the past, I would miss the precious moments that are right in front of me.
Felt humbled because I realized what I’ve been blessed with.
I was able to appreciate all the wonderful things in my life that had ignored before through my gratitude journal. Even the most mundane tasks, like washing the dishes, was a little miracle because it meant that I had the means to purchase things for my use and enjoyment.
The subtle moments of enlightenment throughout my day, that I nicknamed my light bulb moments, added glimmers of richness to the busy landscape of my life.
Focusing on these positive aspects of my life made me feel more abundant. It was humbling at the same time to know that simply feeling grateful could bring such joy and bliss.
Closing thoughts.
Gratitude journaling can help you appreciate the little things in life that bring you the greatest joy & pleasure. If you want to succeed with your gratitude journal, remember to set aside some time each day for it, keep it close to you, don’t filter or judge yourself as you write, keep it simple, and allow your creativity to flow.
When was the last time you expressed gratitude? Please let me know in the comments!
More Ways To Practice Gratitude.
If you want to learn more ways to practice gratitude, check out: 5 simple ways to practice gratitude every day.
If you’d like to take a deeper dive, be sure to read: Grateful vs Thankful: What they are and how they differ.