How To Keep A Gratitude Journal

If someone were to ask you what you’re grateful for in the present moment, would you have an answer ready to go?

It's easy to assume that things like money and a luxurious lifestyle lead to happiness, but research shows that it's the more simple experiences like practicing gratitude—that promote a sunny outlook.

Yes, whether you need to shift from negative thoughts or want to continue a streak of positivity, all it takes is to practice daily gratitude to boost happiness every day.

Practice Daily Gratitude

I’ve been keeping a gratitude journal for the past few years, and this small practice has made a huge impact on my life. Keeping a gratitude journal has literally changed parts of my life. It’s something I’ve been wanting to share with you in detail because it’s too good to keep to myself.

Though some may think that practicing daily gratitude and counting blessings is a corny or cheesy activity, I would beg to differ. As dozens of research studies have revealed that the practice of gratitude leads to the following:

• Increased feelings of energy, alertness, enthusiasm, and vigor. 
• Success in achieving personal goals
• Better coping with stress
• A sense of closure in traumatic memories
• Bolstered feelings of self-worth and self-confidence
• Solidified and secure social relationships
• Generosity and helpfulness
• Improved cardiac health through increases in vagal tone
• Greater sense of purpose and resilience
• Better sleep, fewer symptoms of illness, and more happiness among adults and kids alike.

The benefits are huge. You can research the results that are scientifically proven to be true, both physical and emotional benefits from writing in a gratitude journal, but for this article, I’ll just share my own personal experiences and how to start a gratitude journal that you’ll actually keep.

HOW TO KEEP A GRATITUDE JOURNAL

Finding time to write in your gratitude journal can be difficult at first because it feels like another thing on your neverending to-do list, but after you get into the routine it becomes second nature. 

1. Choose A Journal

Definitely not necessary, but the slow process of writing by hand helps me tap into the emotion of gratitude and abundance. But if you are an old school like me, get a fun journal that you use just for your daily gratitude practice. Again, not necessary, but I’ve found that a nice journal that I use specifically for my gratitude practice makes me excited to write every morning.

Another option is to use a gratitude app on your phone. In this modern, technological era, various gratitude and happiness apps have emerged to help people learn how to be more grateful. 

2. Set Aside Time For Writing

The easiest way to maintain a gratitude journal is by making it a habit. Try attaching it to an existing habit like having your morning coffee or reading before bed. Set an alarm reminder on your phone or schedule it in your calendar.

I've found that it is easier to write in the morning while I devour my morning coffee. Doing this will automatically give you dedicated time to write. Also, shift your mindset and think about it as something you want to do, not as a chore.

3. Start With Gratitude Journal Prompts

If you’re new to gratitude journaling, it can feel daunting to look at a blank page. Try writing about these simple prompts to get the gratitude flowing.

• Write about a time you were grateful for something a loved one did for you.
• List three silly things your kids did today.
• Look out the window, what’s something you’re grateful for outside?
• If you had to give up all of your possessions but three, which three would you keep and why?
• Write a thank-you note to yourself.
• Pick a random photo, and write about why you’re grateful for that memory.
• Write about something you’re looking forward to.
• Write about something in your life that you have now that you didn’t have a year ago.
• Reflect on a time you made a mistake and what you learned. What are you grateful for about that learning experience?
• Write about why you’re grateful for your house—these quotes about a home might help inspire you to expand your thinking.
• Think back to the last time you laughed until you cried, and write about it.
• List three things that made you smile this week.
• Think about someone who helped shape the person you are today and write about what they mean to you.
• Think about a time you were able to help someone else.
• List three people who helped you through a tough situation.
• Name someone who did something nice for you unprompted.

Write as many things as you want in your gratitude journal. Writing down 5-10 things that you are grateful for each day is a good number to aim for.

Now that you know how to get started, you’re well on your way to a successful gratitude journaling practice.

Do not hurry through this exercise as if it were just another item on your to-do list. Gratitude journaling is really different from merely listing a bunch of pleasant things in one’s life. 

There is no one right way to do it. And aesthetics really don’t matter. The timing of when you want to write is up to you.

You don’t need to buy a fancy personal journal to record your entries in or worry about spelling or grammar. The important thing is to establish the habit of paying attention to gratitude-inspiring events.

Just remember not to get too discouraged when starting your journal, it takes time to create a new habit. The positive effects are endless, now it’s time to find out for yourself!