Understanding why you’re doing something instead of just jumping in will make your new habit easier to stick to. Some of the benefits of gratitude journaling may include lowering stress levels, greater sense of calmness, & a whole new perspective of clarity & positivity. You’ll begin to learn more about yourself in the process & may gain a fresh perspective that allows you to recognize some of your blessings that are in disguise. Remember that challenges or difficult time can be things to be thankful for, too.
Find time: Finding time to write in your gratitude journal can be difficult at first because it feels like another thing on your never-ending to-do list, but after you get into the routine it may become second nature. The easiest way to maintain a gratitude journal is by making it a habit. Maybe before getting out of bed in the morning or before going to bed you set 5 minutes to write down 5 things you are grateful for everyday. Little by little you can make it part of your day to where it becomes a habit. Doing this will automatically give you a dedicated time to write. Also, shift your mindset & think about it as something you want to do, not as a chore. However, if writing daily works for you then go for it, but if you can only squeeze in once a week, that’s fine too. As long as you get a routine of writing in your journal on a regular basis, you may begin to feel & see the benefits of it.
How do I start? What do I write? You may be asking yourself this but here are just a few writing prompts you can use to help guide you as you write.
Write about a time you were grateful for something a loved one did for you.
Write a thank you note to yourself.
What are three ways to thank someone without saying “thank you”?
What is something that makes you unique that you’re grateful for?
Look out the window, what’s something you’re grateful for outside?
If you had to give up all of your possessions but 3, which 3 would you keep and why?
Pick a random photo, and write about why you’re grateful for that memory.
Write about something you’re looking forward to.
Write about something in your life that you have now that you didn’t have a year ago.
Reflect on a time you made a mistake & what you learned. What are you grateful for about that learning experience?
Think back to the last time you laughed until you cried, & write about it.
List three things that made you smile this week.
Think about someone who helped shape the person you are today, & write about what they mean to you.
Think about a time you were able to help someone else.
List three people who helped you through a tough situation.
Name someone who did something nice for you unprompted.
These may seem a little silly but it is a great way to get you started. There are so many different topics you may even include such as:
People to write about:
A person you haven’t spoken to in a while
Someone you have a hard time getting along with
A stranger who brightened your day
Things to write about:
Your morning coffee or favorite food
Things you use or think daily. Your feelings about different things.
Your job
Activities or hobbies you enjoy
Your body
Ideas to write about:
A family tradition
A silly moment
A struggle you’re facing
A recent change in your life
A recent accomplishment
The current season
Something new you learned recently
These are just a couple of examples but find what works for you. There are no rules to gratitude journaling because it is for your eyes only unless you choose to show someone. Therefore, make it your own & include anything that you like. As you continue the practice, you’ll be able to focus your time & energy according to the things that truly make you the happiest version of yourself.
I hope this helps get you started in beginning your own gratitude journaling.