Keeping a Gratitude Journal
Expressing gratitude can be one of the most humbling and freeing experiences. Best of all, it doesn’t have to be showcased. Journaling can be a great way to check in with yourself and discover the inherent joy that comes along with being grateful.
The act of expressing gratitude zeroes in on recognizing and acknowledging that good things happen and making conscious efforts to emote positive thoughts. In doing so, your life can improve tenfold: levels of self-esteem can increase, anxiety and stress can be reduced, and you can grow more resilient overall.
While cultivating an attitude of gratitude in itself is beneficial, journaling gives it space to live more permanently, and serve as a written reminder. Here’s to start a gratitude journal:
1. Decide Your Personal Style
Do you prefer to openly write, or would you rather be prompted? Want to write letters to yourself or short, quick bullets? Inspired by quotes? Consider your personal preferences and how you can hold yourself accountable. Decide what kind of journal you’d like to keep and what types of things you would like to include. Ensuring the format is the right fit for you will keep you motivated to continue.
2. Set a Goal and Be Consistent
It could be daily or weekly, but make sure you set a goal for yourself and stick with it! Aim to write 3-5 items you are grateful for and make it a meaningful ritual that encourages self-reflection. Having a structured system in place will grow a need for efficiency and focus. Setting up processes at the beginning can create a clearer, more defined path as you move forward.
3. Look Back
Make it a point to read through previous entries to appreciate past successes, accomplishments, and moments when you were grateful. Really remind yourself of that moment, how you felt, the lessons you learned, and what brought you to be grateful. Double down on those moments or reflections and use them as momentum to continue your grateful journey. Respect the past and how far you’ve come while immersing yourself in the present.
4. Be Specific
The more detailed your entries, the better. By including particulars and vivid details, you’ll be more connected to the emotions that are associated with feeling grateful. Specifics also help to visualize the gratitude and why that gratitude resonated with grateful feelings. Sure, it can be so easy to dwell on what went wrong, hardships, and unfavorable outcomes. Details and specifics allow you to navigate these negative circumstances and focus on pleasant moments and thoughts.
5. Categorize
Instead of generalizing and simply noting “I am grateful for my health,” add buckets to your gratitude journal as a guide. Consider what you deem most important – whether it’s your health, career, family, friends, hobbies, etc. – and lean in a deeper level of appreciation, digging into the reasons you are grateful for various things in your life. Having categories is especially helpful to consider when you feel stuck or unsure.
At its core, gratitude simply means choosing to focus on the good and a journal provides the perfect opportunity to record moments and enjoy some profound insights into all of the amazing things that are happening in your life. As you continue to move through this practice, you will likely begin to notice changes in your life; your well-being may improve, and your focus will become sharper. You may begin to notice that you’re becoming more self-aware, and you will gain clarity on what’s most important to you. When you slow down to express gratitude and note the positive impact it is having on your life, it will become an essential part of your daily routine.
