Feeling like you’re stuck and have no idea how to move the needle toward a happier and more fulfilling life? Well, let me introduce you the practice that shifts my mood everytime I’m feeling down: Gratitude Journaling!
It’s crazy how such a simple practice can have so many positive effects on your mental health, relationships, and even physical health. By taking just a few minutes each day to reflect on what you’re thankful for, you’ll open yourself up to more joy, positivity, and fulfillment.
In this post, you’ll learn the science behind gratitude journaling and a few practical tips for getting started.
Ready to transform your life with this powerful habit? Let’s dive in!
What is gratitude journaling?
Gratitude journaling is the practice of taking time each day to write down things you are grateful for in your life. It is a simple way to focus your attention on the positive aspects of your life.
There are so many benefits associated with gratitude journaling: if you commit to the practice for as little as 7 days, you could start seeing results! Your mental health and relatioships will thank you!
Your persective and approach to life will shift from negative to positive and you’ll discover yourself being even more grateful and optimistic in life!
And the good news is that there are no side effects!
To make the best out of this practice, remember this:
- Try to write in your gratitude journal every day, or at least few times every week.
- Be specific when you write what you’re grateful for – simply mentioning “family, friends, health” is too generic and won’t be as effective as taking the time to write out why you’re thankful for each one.
- Keep your gratitude journal nearby. Having it within easy reach will remind you to journal and make it more likely that you’ll actually do it.
- Finally, make sure to check your list everyday, so that you can reflect on all the good things and abundance you actually have in your life!
How to start your gratitude journal
First things first: find a cute notebook. And a cute pen. And a nice candle. Make it your daily “me time” or ritual.
Set an alarm on your phone to help you remind to take a few minutes every day and commit to it.
Then, write down 3-5 things you are grateful for. This can be anything from small daily guilty pleasures like a hot cup of Starbucks, to bigger life events like a new job or the birth of a nephew. You have food on your plate? Be mindful of that. You have a car? Same thing. You have a family and friends? You know what to do.
Looking for a ready to use Gratitude Journal? This is my favourite.
If you find yourself struggling to come up with things to be grateful for, try thinking of specific people in your life who have made a positive impact, or remembering times when you have been fortunate enough to help someone else. Gratitude journaling is a great way to start your day on a positive note, or ending it reflecting on all the good in your life.
The benefits of gratitude journaling
Gratitude makes you fall in love with the life you already have.
1. Gratitude journaling improves your mental health.
I’m not coming up with anything new here, studies talk by themselves! Writing about things you’re grateful for will help you reframe your thinking and see the positives in your life, even during tough times.
2. Gratitude journaling improves your physical health.
Another study found that people who wrote about things they were grateful for had lower levels of inflammation (a risk factor for many chronic diseases) than those who didn’t journal. How crazy is that?!
3. Gratitude journaling reduces stress levels.
Now personally, I don’t know a single person who’s not affected by any sort of stress. It’s just part of our exhistance. But, what I’ve noticed is that by taking a few minutes to write down things I am grateful for, it can helps me refocus on what’s important and let go of the negative thoughts weighing me down.
Worth giving it a try, don’t you think?
Gratitude journaling prompts
On to the fun part!
If you’re not sure what to write in your gratitude journal, or how to get started, try using any of these prompts to help you come up with ideas:
-What was the best thing that happened to me today?
-Who brightened my day and how?
-What act of kindness did I receive or witness today?
-What are five things I am grateful for this week?
-What are three things I always take for granted in my life?
Start feeling good today!
It’s a simple practice, with extraordinary power: focusing on what made us feel good!
I find the power of writing really therapeutic, that has now become an indispensable ritual, an anti-stress therapy that helped me put my thoughts in order but also fix the best memories and give meaning to my life.
During stressful or tough times your journal will be one of the strongest assets to bring you back to the present moment and shift your perspective.
If you find this practice helpful, please, let me know in the comments, I’ll be happy to read your thoughts!