Simply put, a gratitude journal is a tool that enables you to reflect on things you are grateful for on a regular basis. All it takes is sparing a few moments of your time each day to dedicate to reflection. Over the years, research has shown that gratitude journaling can lower stress levels, increase sleep quality, improve experiences of personal joy, and bring clarity of what you want more of in your life. The beauty of reflecting on what you are grateful for each day is that you can gain a whole new perspective on what is important to you and the things you truly appreciate.
I started my own gratitude journal a few years ago after studying the benefits of this exercise during one of my psychology courses at uni. Although I cannot promise I've stayed consistent with journaling every single day since then, I can tell you that it is an exercise I practice regularly and has particularly helped me in times of stress and anxiety or when I am feeling lost. Having personally experienced how much gratitude journaling has benefited my own well-being, I thought I'd share with you some tips and prompts I use when reflecting on what I'm grateful for.
Tips
1. Purchase a notebook that you want to have as your dedicated 'gratitude journal' and use it for this purpose only.
2. Choose a time of day to write in your gratitude journal. Some people prefer to write first thing in the morning to put themselves in a positive mindset for the day. Others (like me) prefer to write in the evening before bed and focus on what they are grateful from that day in particular.
3. Keep your journal in a visible place so that when you see it you are reminded to write in it each day (to learn how to transform gratitude journaling into a consistent habit, refer to my post about creating new habits here).
4. Push yourself to recognise the things you are grateful for by writing at least 5-10 each time.
5. What you are grateful for doesn't have to be deep, it can be as simple as "the sunny weather", "my family", or "my morning coffee."
6. Write in your journal whenever it feels right for you - this doesn't have to be every single day, but if you do this exercise often, you will begin to really notice the benefits!
Prompts
1. What is one good thing that happened to you today?
2. What obstacle have you overcome that you appreciate about yourself?
3. What do you admire about your childhood?
4. What do you appreciate about the city/town/country you live in?
5. What is one thing you appreciate about your body?
6. What food do you appreciate and why?
7. What is one relationship you have with someone that you're grateful for?
8. What positive quality do you admire about yourself?
9. Where is your favourite place and why?
10. What is your favourite activity/hobby and why?
11. What is the best gift you have ever received?
12. What do you appreciate about your family?
13. What is your favourite thing to do at home?
14. Name the best thing that has ever happened to you.
15. Name one thing that makes you feel happy.
16. What is one thing that you are looking forward to?
17. What was the last compliment you received from someone?
18. Who do you like to spend time with and why?
19. What do you like most about your job/career?
20. What is your favourite thing to do during the weekend?
Gratitude journaling helps people to shift their focus on the positive. Life is balanced by both positive and negative experiences. It is important to remember that your focus on a particular situation will directly impact and shape your attitude.
The things you choose to be grateful for each day are entirely up to you. You don't need to overdo it - gratitude journaling 2-3 times a week is enough. Learning to see the positives in a situation takes practice, but this particular exercise is a good place to start!
If you require any further information on tips, prompts, or even further reading (studies/references) on gratitude journaling, please don't hesitate to reach out to me.
Until next time;
peace and love,
Tina
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