How to Keep a Gratitude Journal
In the hustle and bustle of our lives, it's easy to overlook the many blessings surrounding us. But what if we took a moment to pause, reflect, and express gratitude for the good things in our lives? That's where a gratitude journal comes in.
In this article, we'll explore the transformative power of gratitude journaling and how it can profoundly enrich your life. From understanding the basics of gratitude journaling to practical tips on incorporating it into your daily routine, we'll guide you through every step of the journey. So, grab your pen and paper or your favorite digital device, and let's embark on a journey of gratitude together. Let’s start with the basics.
What is a gratitude journal?
A gratitude journal is a tool for recording things, people, experiences, or situations you are thankful for, allowing you to cultivate a positive mindset through regular reflection. It serves as a daily reminder to focus on the positive aspects of your life and instill a sense of appreciation and contentment within you. Keeping a gratitude journal is a simple yet powerful practice that can transform your outlook on life.
Six reasons why a gratitude journal can help you feel better.
Research by leading experts Robert Emmons and Michael McCullough demonstrates numerous ways gratitude journals can help you feel better. These benefits include:
Increasing your empathy 🥲
Strengthening your connection to others 🫂
Helping you find personal fulfillment 🏆
Can improve your sleep 💤
Capable of reducing physical and emotional pain⬇️
Making faster progress toward personal goals ⏩
How to start a gratitude journal?
To start a gratitude journal, begin by setting aside dedicated time each day, at least five minutes, to get into the habit. Then aim for 15 minutes, on average, a few times per week for a minimum of two weeks. Choose a journal that resonates with you and make it a habit to write regularly. We recommend our guided gratitude journal, Grateful For Today. It’s the perfect gratitude journal for beginners because we designed it with you in mind. There’s no guesswork on what to write about, so there’s little chance of you feeling lost or overwhelmed while journaling or like you’re doing something wrong. Each page walks you through the moment to help you feel grounded, present, and mindful.
What do you say in a gratitude journal?
Many journalers list three to five things they’re grateful for each day in their gratitude journal. Some even continue to write about what they look forward to that day or reflect on what went well if they journal at night. The goal is to express gratitude for anything that brings positivity into their lives, whether it's a small gesture, a cherished memory, or a person who brightens their day. The key to writing in a gratitude journal is to be authentic and write from the heart.
Gratitude journal entry examples from Grateful For Today
What is an example of a gratitude journal entry?
An example of a gratitude journal entry would be, “I am grateful for the sunshine today that made me kinda happy after experiencing a week of rain. I’m also grateful for the kind words from my coworker Jessica. They really motivated me to keep pushing forward during a long shift.”
How to gratitude journal
There’s no definitive way to practice gratitude journaling, so telling you exact steps of how to gratitude journal wouldn’t be very honest. Don’t stress; we have compiled a list of tips to help you navigate the gratitude journaling process and incorporate it regularly into your routine.
Be consistent: Write regularly; you’re potentially forming a new habit. Setting time aside each week to journal will help you establish a routine and be more mindful of your practice.
Be specific: When possible, focus on details rather than generalities. Of course, it’s okay to be grateful for the big things, but taking time to reflect on the minor elements of life can lead to more fruitful outcomes
Depth over breadth: Dive deep into why you are grateful for each entry. When exploring one or two topics, you get the chance to discover the root of your gratitude or better understand why you might be feeling a different emotion.
Get personal: Write about experiences or people that hold significance. We’ll admit it: It’s easy to write off gratitude whenever you discuss it with others; it all sounds like fluff. We know there is a time and place; however, to get the most out of practicing gratitude and gratitude journaling, being mindful and getting personal helps solidify the activity.
Practice subtraction: Reflect on what your life would lack without certain blessings, whether they are tangible things or invaluable relationships. We all know the adage, “You don’t know what you have until it’s gone.” We can fight this bittersweet feeling by considering subtractions from time to time. E.g., avoiding a negative outcome or having the privilege to take a negative outcome and spinning it into something positive. It allows us the chance to grow our optimism and start seeing the silver lining in situations.
See good things as gifts: Appreciate each positive aspect of your life as a gift. Life is too long not to stop and smell the roses or take delight in things. When we’re presented with mundane or ordinary moments, if we shift our focus to be more mindful or present, we may view finding a tube of lip balm once thought to be lost as a small gift.
Savor surprises: Find joy in unexpected moments. As you write in your gratitude journal, you can reflect on how your day went and note how various events made you feel. Whether things went according to plan or you had to pivot, we can find a nice lesson or new process for completing tasks on our to-do lists.
Aim for variety: Explore different aspects of your life to be thankful. Although journaling about a specific topic can be therapeutic, some people find they get burnt out and lose interest in journaling. So, we wouldn’t recommend journaling about gratitude at face value. What we enjoy most about how we structured Grateful For Today is that throughout the journal, you’re exposed to gratitude questions within eight topic clusters to help shift how we think about gratitude.
How do you practice gratitude daily?
To practice gratitude daily, of course, you can add gratitude journaling into your morning routine before you start your day, or you can journal to wind down at night. Reflect on what you are thankful for in those moments. You can also practice gratitude each day by expressing how much you care for those around you with your words or actions. As long as you stay committed to nurturing a positive mindset through gratitude, you're bound to see improvements in your day-to-day life.
Need more structure in your gratitude journal?
Now that you know how to keep a gratitude journal, we’re excited to hear about your experience. What did you think of our tips for gratitude journaling? We’d love to hear from you in the comments.
Now that you know how to keep a gratitude journal, we’re excited to hear about your experience. What did you think of our tips for gratitude journaling? We’d love to hear from you in the comments.
Before we conclude our time together, if the content of this article still feels too abstract and you’re still longing for order in your journaling, we highly encourage you to purchase a copy of Grateful For Today, the prompted daily gratitude journal to kickstart your journey towards a more thankful and fulfilling life in a thoughtfully structured layout. At the top of each page is an affirmation, and then the prompts walk you down to the bottom, where you end by responding to an ever-changing daily gratitude question.