Gratitude is one of the most important emotions we can experience. It helps us connect with others, appreciate what we have, and feel positive about our lives. But gratitude doesn’t just feel good; it’s also good for us. Research shows that gratitude has a host of mental and physical benefits, from reducing stress to improving sleep quality. So how can you start experiencing the benefits of gratitude yourself?
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What is Gratitude?
The definition of gratitude is the quality of being thankful or appreciative, as for some benefit received. Gratitude has been linked to lower stress levels and more satisfaction with life in general. It’s also one of six character strengths in positive psychology, a field of study which focuses on personal growth and happiness.
Benefits of Keeping a Gratitude Journal
Gratitude can have all kinds of benefits for your health and wellbeing. It’s been linked to greater optimism, less stress, more resilience after hardship, better sleep quality and boosts to the immune system. It’s also been found to increase trust, self-esteem and generosity.
How to Start Your Own Gratitude Journal
Start small
Begin by listing one thing you’re grateful for every day before going to bed. Once you’ve completed a day, continue adding one additional item to your list until you’re able to list five before going to bed.
List what you’re grateful for
Listing three things that went well each day and why they went well can have a big impact on increasing future gratitude. It can also help you focus on the positive and create a mindset that’s more likely to look for the good things in life.
Thank others
Remembering to thank people who’ve had an impact on your life, even if it’s not a big thing, is another way of keeping gratitude alive. Keep a list of names or write letters of gratitude.
Write when it works for you
The most important thing is to write down what you’re grateful for at a time that works best for you. If it’s easier in the morning, or if you feel like it may help you sleep better so you prefer to do it in the evenings, then do so. Whatever suits your lifestyle and schedule is what you should use.
The more details you include, the better
When writing down what you’re grateful for, try to include as many details as possible. When you have a clear image in your mind of what you’re being grateful for it makes the experience more intense. Your brain begins releasing dopamine, which is one of the chemicals responsible for feelings of pleasure and reward. It also releases serotonin, which is responsible for feelings of happiness.
Tips for Making the Most of Your Gratitude Journal
It’s important to remember that gratitude is a skill you can grow, not something that automatically comes to you. As with all skills, it takes practice and recurrent exposure to get good at it. So it might take some time before your gratitude journal starts giving you all of these benefits. In the meantime, here are a few ways to make the most of your gratitude journaling journey:
1. Be specific
When writing in your gratitude journal, it’s best to focus on being as detailed as possible about what you’re grateful for. This can be anything from why something makes you happy to who made you happy.
2. Write what you are grateful for
I don’t want to sound like a broken record, but the point of the gratitude journal is to express your gratitude, thus providing you with the benefits. Your list of things to be grateful for should also include the reasons that they make you feel this way.
This can help you recognize your own triggers and connect with memories that fuel your happiness even further. It can also increase motivation, act as a reminder of what’s important in life, and inspire you to keep going.
3. Focus on quality rather than quantity
It’s best to focus on quality over quantity when it comes to your gratitude journal. In other words, don’t worry about creating a long list of things you’re grateful for every day, just write about what is most important and relevant right now.
It’s also important to remember that gratitude isn’t just about feeling it; it also involves acting on those feelings. For example, doing something for someone else or realizing what you have by giving away some of your time and energy to others.
4. Maintain a positive outlook
A negative attitude can plague anyone occasionally but when writing in your gratitude journal, try to maintain a positive outlook. In other words, don’t focus on what could have been better or dwell on past mistakes.
Instead, it’s best to think about the good things that happened so you can feel grateful in the moment and retain those feelings when writing later.
5. Practice mindfulness while writing
Being mindful of your surroundings and what you’re feeling as you write can really help to activate those happy hormones that improve your mood. Therefore, it’s a good idea to try and focus on being in the present moment while you’re writing in your gratitude journal. It’s also a good idea to try and be aware of how you’re feeling as this will make recalling memories to be grateful for easier.
6. Include what you’re grateful for in your day
Try to include the things that make you feel grateful daily, not just when writing in your gratitude journal. In other words, try to remember and take note of what you’re feeling throughout the day so you can add them to your list later.
7. Review what you’ve written regularly
It’s recommended that you review your gratitude journal once or twice a week to remind yourself of the good things in life and allow any feelings of negativity to pass before they get too intense. This is also a good time to rewrite anything on your list if you feel like it needs updating.
8. Continue after a bad day
Don’t give up if you have a bad day, try to find something to be grateful for and write it down. If you’ve been through a trauma or even just had a string of bad days, take some time to feel thankful for the positive things in your life before jumping back into the bad.
Gratitude Journal Prompts
If you aren’t sure what to write about in your gratitude journal, try these prompts!
– What are three things that you’re grateful for right now? (Close your eyes and think about them one by one.) How does it make you feel?
– What was the best part of your day today? Why did it make you happy?
– If life were perfect, what would you be doing right now? What would that look like?
– If you could have anything right now, what would it be? Why do you want it so much? How likely do you think it is that you’ll get it?
– Think of a time in the past when things were going really well for you. What was going on? What happened to turn things around for the worse?
– Think about 3 people you’re grateful for. Why do you feel that way? How are they making your life better?
– How grateful are you today compared to yesterday? Why do you think that is?
Sample Entries for a Gratitude Journal
There are many different ways that you can approach your gratitude journal. You can write down the same five things every day or come up with new ideas each time. Below are just a few sample entries.
- – What I’m grateful for today is my health, being alive and being able to see the sunrise.
- – I’m grateful for the blue sky, a glass of cold water and a comfortable bed
- – I am grateful for coffee shops, friends who make me laugh, and my favorite show on Netflix
- – I’m grateful for this little sanctuary of mine, my cozy bed and not having to go to work
- – I’m grateful for the magic of Disney movies, the smell of warm cookies in my favorite cafe, and that today is Friday
FAQ About Gratitude Journals
Do I have to write down things that I’m grateful for every single day?
No, not at all. Some days might be harder than others, and you might find it difficult to come up with items. It’s okay if you write down less or more than five things some days. You can also use your gratitude journal as a place to list your goals and reflect on what went well.
– How long should I do this for?
There is no set time limit or number of days you need to do a gratitude journal. You can decide how often and how long to use your journal. Some people like to dedicate a few minutes each day, while others prefer longer sessions where they spend an hour writing down all the things that they’re grateful for or that they want to accomplish.
– Can I use a fancy notebook for this?
Yes, you can use a regular notebook, your phone, a computer or anything at all! Remember that what matters is not the tool itself, but how you use it and why you’re doing so in the first place.
So pick something that works for you, whether it’s a more permanent diary or just something you use for the next few weeks.
– What if I don’t have time to do this every day?
Some days are naturally busier than others. Try using your gratitude journal at least once a week or more frequently if possible. You can also set yourself reminders on your phone to encourage yourself to write down your thoughts and ideas.
– How do I choose what to write about?
Anything that makes you feel good counts! It can be something big, like the birth of your child or landing a new job. Or it could be something more everyday, like great friends or a tasty home cooked meal. It’s entirely up to you.
– Can I use this as a form of self-reflection?
Absolutely! A lot of people choose to use their gratitude journal as a way of reflection on what they’re grateful for and how those things make them feel. For some, it can also be a place where they jot down their goals and write down how they plan to achieve them.
– How do I make sure this works for me?
The best way to make your gratitude journal work is by giving it time. Take a few minutes every day and write down whatever comes into your head. This will help you associate feelings of happiness and positivity with gratitude, and understand how much we all have to be grateful for.
– How often should I write in this?
You can use your gratitude diary every day, once a week or anything in between! Some people like to fill it out whenever they have some free time or just before bed as a way of winding down and focusing on the positive things in their lives.
– What if I hate writing?
No problem – you can choose your favorite method of creative expression and use it to express gratitude in whatever way works for you. You could paint, draw, take photos, or just talk into a voice recorder or phone!
– What if I forget what to write every day?
Keep your journal somewhere visible at home so that you’re more likely to see it and use it. You can also try using reminders on your phone.
– What if I’m not good at expressing myself?
Your feelings are valid regardless of how eloquent or precise they are. There is no right or wrong way to express gratitude. So long as you’re trying and using your creativity to show appreciation, you’re doing a great job!
Books for Learning About Gratitude
– “Gratitude Journal: Invest few minutes a day to develop thankfulness, mindfulness, and positivity” by Sujatha Lalgudi
– Gratitude Works!: A 21-Day Program for Creating Emotional Prosperity by Dr. Robert A. Emmons
– “Choosing Gratitude: Your Journey to Joy” by Nancy Leigh DeMoss
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Conclusion
Gratitude is proven to be good for both your physical and mental health, as well as having many other benefits that can increase your overall well-being. By practicing gratitude every day, you can learn to appreciate the good things in life and live a healthier, happier life. So what are you waiting for? Get out there and start writing down all the amazing things that make you grateful to be alive!