Keeping a gratitude journal is an increasingly popular tool. It is often used by those seeking to improve themselves. For a good reason, too.
Have you noticed on the news how many devastating occurrences there are lately? It is so easy to be grumpy about the mundane everyday events in life. But, it is equally as easy to be aware of the positives life has to offer. I expect you’ve often heard people telling you to be thankful for what you have.
Even when something awful happens. It is highly likely that comments like this will be frustrating. Do people not realise that everything is going wrong!? The thing is, research has shown that being thankful is a beneficial habit.
Disclosure: If you purchase anything from links in this post or any other, I may receive some kind of affiliate commission. However, I only ever mention products I love and would recommend whether I was being compensated or not. You can read my full disclaimer here.
Why is it then that many of us spend so much energy on what is wrong as compared to what is going well in our world? It is one thing to recognise the positive, but yet a different, and harder, thing to be grateful for them.
There are so many positive things every day to recognise, it is impossible not find one in your life too. The simple fact that you are able to read this blog post is proof that there is always something positive. Waking up every day with a new chance is another simple example.
Little things come and go. Have you ever noticed a butterfly quickly float by or a bird land on a branch in front of your window for a brief moment? These are the little things that mean so much. That bird and that butterfly, as well as the bee, are all contributing to a better life for us. They are positive elements in our busy world. While we are doing our thing, working, career, education, family, they are busy doing their thing, as well.
Think about why you are where you are
It is so easy to look at the flat tire or the traffic jam and feel insanely mad. But what if you are right where you are, in that moment, for a reason? There might be an accident up ahead that you would have been part of if you were exactly on time. I’ve experienced this.
I was once driving back from London very late at night. It had been a very long day, and I just wanted to get home. I lost concentration for a second and took the wrong exit off the road I was on. When I came off, the traffic was flowing freely. So, I went around a few roundabouts and got back onto the road I’d been on. It took me less than 45 seconds to do this. When I got back on the road, the traffic was at a standstill. Why? There had been a significant accident 300m down the road. Could I have been in it if I hadn’t made a mistake? The chances are high! I was left feeling grateful that I took the wrong turn.
Once you begin to train your brain to be aware of all that you have. When you focus on gratitude, you will start to see more things for which to be grateful appear in your life. It’s like a cycle – the more you look, the more you see.
If someone told you to be grateful and more positives would occur, wouldn’t you at least give it a try for a few months?
Gratitude is a powerful tool of the mind. The more you are grateful and appreciative, the more you will have for which to be thankful.
5 benefits of keeping a gratitude journal
1. Changing Thought Patterns:
Studies have shown a strong mind-body connection. When we are feeling stressed or anxious, it can have an adverse effect on our physical health. By considering those things, you are thankful for you to create positivity. Which helps to reduce stress levels and other negative emotions. It will also remind you that whatever happens to you there is always something to feel thankful for.
2. Improve Your Health:
The mind-body connection means that, by focusing on positivity, you improve your health. Studies have shown that regular gratitude journaling can:
- Relieve stress and anxiety
- Improve sleep
- Gain perspective
3. Create Optimism:
Some days it’s too hard to see the wood for the trees. You’ll find yourself focusing on something that has upset you. That troublesome thought will nag away at you constantly. Taking time to think practice gratitude will help reduce the nagging negative thoughts.
4. Improved Sleep:
Whether you feel the need for eight hours sleep each night or not, your body and mind do need a regular amount of sleep. Yes, every night, for optimal mental and physical health. Keeping a gratitude journal is a calming and positive activity that promotes happiness. By replacing worry and stress, you can sleep more peacefully and have happier dreams.
5. It’s Fun:
Keeping a gratitude journal is a fun enjoyable experience. It is likely to become something you look forward to. It doesn’t matter What you use to do it with either. You could use a plain notebook or a really fancy one. Or you can jazz it up by using different coloured pens or pencils or even decorating the pages.
Your commitment to your gratitude journal refocuses your mind on positive events. As well as conversations and relationships. This enables you to see more than just those negative ones that tend to fill your mind. You know the things that dominate your thoughts when they happen? Yeah, forget those.
In addition to ALL this, you will find that you start to remove limiting beliefs. This will happen as you not only keep your gratitude journal but also review it. You will see that your mind opens to new possibilities. You’ll even gain in self-confidence and knowledge.
How to start a gratitude journal
If you want to create a positive change in your life, then a gratitude journal may be the tool you are looking for. It’s cheap, easy and showing gratitude is very beneficial to your physical and mental health.
As I said, studies have shown the benefits for mental and physical health. If you are thinking of starting a gratitude journal, you’ll have questions about what you need and how to do it. Gratitude journaling is actually very low cost and very straightforward to do.
For a gratitude journal, you will need:
Writing implements:
You could use a simple pen or pencil. But why not increase the creativity of your journaling by adding colour and even texture. Coloured pens can turn your gratitude journal into a super creative hobby.
Notebook:
You could use a scrap of paper. But using a specific notebook for your journal means you know exactly where you are writing. It also allows you to review previous gratitude records. Your notebook can be a plain and simple one, or you could splash out on a more decorative one. But, better still, why not consider using a plain notebook and jazzing it up yourself. Or even make your own gratitude journal!
By decorating a plain notebook, you are making a bigger commitment to the project. Your journal will mean more to you, and you will feel a connection to it when you use it. After all, if you are writing positive thoughts inside it, you also want to feel happy and proud when you see it.
Time Alone:
By taking time out away from disturbances, you are giving yourself space to think, relax and write. You’ll enjoy the experience of being alone, celebrating things you are thankful for. Find time for yourself to write in your journal for at least 15 minutes a week. I’m sure you can be spared for that long.
Keeping a gratitude journal
Now you know what you need it’s time to discover how to do it. Collect your journal and whatever you’ve chosen to write with.
Find somewhere quiet and that you know no one will disturb you. Journaling time ought to be for reflection and celebration free from outside distractions.
Ensure you commit to gratitude journaling, and you want to feel happier as well as more grateful. There is no point in going through the motions of journaling. Be sure to create a positive, meaningful emotional experience.
When you write, instead of creating a long list of things you are grateful for put some real thought into it. Take time to write about a particular event and describe, in detail, why you are thankful for it. Remember to record how you felt and why.
Try to include people you are thankful for as much as you can, not just events. By doing this, you will create a more significant emotional impact. Also, doing this makes it more personal.
Include surprises and unexpected events. These will create a stronger sense of gratitude and have a more emotional impact. If you’re really struggling for what to write, you might like to try a guided gratitude journal.
Set yourself a weekly date to write in your gratitude journal. Of course, you could journal every day. But it may be more beneficial to create a habit of writing in your gratitude journal once a week. This will allow you to plan for it and enjoy it more.
There are no right or wrong ways to keep a gratitude journal. Everyone’s will be different. But, it is important that you commit to the process and the outcome, as well as make time for it on a regular basis.
Disclosure: If you purchase anything from links in this post or any other, I may receive some kind of affiliate commission. However, I only ever mention products I love and would recommend whether I was being compensated or not. You can read my full disclaimer here.
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