The gratitude journal is something many people have mentioned during the pandemic. And I’m sure you’re wondering what it is and how it works.
Chances are, you’re searching for a happier life. I understand how you feel because I was there looking for happiness too. The good news is you’re NOT alone, and there is a way to shift your mindset.
How can you do that? Simply by focusing on appreciating. In other words, don’t take things for granted!
In this article, you’ll find the power of a gratitude journal to create a happier life.
What’s a gratitude journal?
To put it simply, it’s a record of your thankfulness in your life. Like journaling, you take time to reflect on your day but focus on gratitude.
There are fancy gratitude journals, but you can just use a notebook you may already have. The most important thing is to recognize positives in ordinary moments and write them down.
Why a gratitude journal for happiness?
Keeping a gratitude journal has many benefits for your health & wellness. Some of the positive changes you can experience are:
- fulfillment & satisfaction in your everyday life
- increase in creativity
- calm & relaxed
- take time to notice things that make you happy
- reduce the feelings of burnout
- start believing in yourself (empowered)
- find purpose
- become a change-maker in your community
- improve physical health
It takes time to start feeling some of the changes, but once your mindset shifts from negative to positive, you become happier.
Best time for journaling?
Are you wondering if there’s a specific time?
First of all, you need to schedule your time for it. In my case, I usually start winding down my day with a gratitude journal before my bedtime. All it takes is 10 min to come up with 3 things I was thankful for before I move on to my daily journal. Some people do it first thing in the morning. Or some may take notes during the day. You should try different times to see what works best for you.
What to write in the gratitude journal?
There are a variety of prompts available online. When I’m ready for the gratitude journal, I focus on three connections: myself, nature, and others. Here are some prompts to get you started thinking.
Connect with yourself:
- What was something you did out of your kindness?
- Think of a personal trait that made a positive outcome today?
- Was there a specific knowledge or talent you were proud of?
- Did you achieve something today?
Connect with nature:
- Did nature WOW you today? What was it and why?
- Think of one thing nature taught you about life.
- Did you eat something that made you feel good?
- Were there any plants/animals/sounds/views/seasonal changes that made you happy or excited?
Connect with others:
- Who are you thankful for? Your family, friends, teachers e.t.c?
- Think about something you have, and imagine your life without it.
- Did someone inspire you? What did she/he do?
- What/who made you smile today?
Those prompts are for you to get started. By the time you get used to it, you’ll start noticing even small things that make you happy. Whether big or small, write them down!
Tips for writing a gratitude journal
- Choose a quiet place to reflect and write.
- Be specific – use as many 5W (who, what, when, where, and why) and 1H (how) to describe.
- Keep an open mind to turn negative into positive because we learn something from a mistake.
- Try not to write about the same people multiple times, but if it comes down to it just make sure to be very specific so you don’t accidentally write duplicates.
- Be kind to yourself – the journal is for you to keep, so don’t be shy to write what you appreciate about yourself!
When you continuously practice focusing on gratitude, you’ll be able to see positive even in a challenging situation. You subconsciously start attracting positive people and an environment that also brings happiness to your life!
Now, I want you to think about one thing you’re grateful for and write it down. You won’t see instant results, so try it for a month to see if you feel different!
with Love & Care❤️
Kumiko