“Everyone is trying to accomplish something big, not realising that life is made up of little things”
– Frank A. Clark
What is a gratitude journal?
Simply put, a gratitude journal is a notebook/diary in which you note down all the things you are grateful for. Keeping a gratitude journal allows you to focus solely on the positive aspects of your life and thus works towards improving your mental well-being. This method of journaling is perhaps the easiest way to take a moment to yourself, take stock of your day and help bring an appreciation to where you are right now, with what you have and who you have around you.
A gratitude journal helps you to actively evaluate your day, forces you to find the good and then go on to physically take note of those positive aspects. There is something powerful in writing things down as it not only allows you to self-reflect but also allows you to process your thoughts in a deeper and more meaningful way. It’s also so cathartic to look back through your gratitude journal and read about where you were a week, a month or a year ago!
Who is a gratitude journal for?
I believe that absolutely everyone could benefit from keeping a gratitude journal! The beauty of the practice is that there is no discimination involved or criteria you have to meet to spend a few moments each day in developing an appreciation for the good things that you encountered. This stuff should be taught in schools!
What are the benefits?
I’m sure everyone who keeps a gratitude journal will have their own list of benefits, but these are some of mine:
- Mental clarity and calmness
- Reduced anxiety and stress levels
- Self-awareness
- Self-discipline
- An appreciation for keeping myself accountable for my happiness wherever possible
Choosing your journal
If you’re new to this practice, you might be thinking it might seem like it’s just another thing to remember to do or you might even be lacking that incentive to get going. Trust me, I get it. I’ve found that acting purposefully and making the commitment by choosing the right notebook/diary for you will really help to inspire you to start your gratitude journaling journey.
You don’t have to spend a lot of money by any means, but I would recommend that you take the time to find a diary that ‘speaks’ to you. Find the prettiest, most colourful or the most decorative journal that you can (or just one that you instantly gravitate towards!). This will ensure you are able to instantly recognise and associate this particular journal with positive feelings.
This should inspire you to want to take the time to use it and fill it with only positive content. For example, mine is covered with flowers, butterflies and birds – I can’t not feel good about writing in a notebook covered in things that make me feel happy and bring me joy.
What do I write in my journal? Where do I begin?
First and foremost, keep your journal and a pen in a place where it is within easy reach each morning or night (depending on when you plan on writing in it). I keep mine next to my bed, for example, which means I can grab it when I wake up or before I go to sleep.
When it comes to what to write in your journal, it can be as simple as the date and one bullet point stating what you were grateful for that particular day. For example, ‘Today I am grateful for waking up on the first alarm and not pressing snooze!’ or ‘I am grateful to receive a phone call from my best friend’. From there you might be inspired to write a couple of bullet points the next day and so on.
I found a ‘split’ structure format after searching for ideas on journal layouts online that involves writing for a few minutes both at the start and end of the day. This really helps to bring the concept of gratitude full circle and helps to not only start your day with gratitude but end it on a positive note too!
Below is a photograph of the inside of my gratitude journal which will show you how I structure its contents, but please feel free to tailor yours to suit your lifestyle and what you hope to get out of the practice.
And it is just that, a practice.
The more you work on focusing in on the positive parts of your life and continue to share expressions of gratitude, the more instinctive and easy it will be for you to see the best in every day.
How often should I write in my journal?
Ideally you should aim to write in your journal on a daily basis to keep the positivity flowing, but it’s really up to what feels right for you! It might take time for it to become part of your daily routine, but once it does and you begin to see the benefits of keeping a gratitude journal, it will feel like second nature. Don’t beat yourself up if you forget to fill it out every once in a while though!
Finding something good in every day
I felt inspired to share some of the ways I’ve been keeping myself feeling positive and supported mentally during a time when I know so many people are struggling. Keeping a gratitude journal, in my opinion, is one of the easiest methods of implementing positive psychology tools into our daily lives. It has worked for me and it just might work for you too!
I think if there is one thing I’d like people to take away from this post it’s that while everyday might not be good, there is always something good in every day. Hopefully this guide will allow you to tap into the good in your everyday life and make a habit of you noticing those little things that much more often.
Until next time,
Lica xoxo
