Gratitude – The Latest Buzzword!

by ibelieveinprint · February 18, 2020

Gratitude Journals

Today, Gratitude Journaling is one of the very popular practices and I often see it written about & recommended in various self-help & self-development books. Gratitude -the latest buzzword!

According to some of the leading researchers Robert Emmons & Michael McCullough the benefits of Gratitude Journaling can be:

Greater connection to others
Increased personal joy
Better sleep
Exercising more regularly
Lowering symptoms of physical pain

On a subconscious level gratitude journaling helps counterbalance our negativity tendencies. It also helps to keep us accountable in appreciating happy moments and simple pleasures. Gratitude can come in many forms of appreciation: a gift, a kindness, help & support. The more we practice the art of appreciation, it becomes a natural process.

What To Write About

Sometimes though we start off with good intentions of writing in a journal, we keep it up for a few weeks but then get out of the habit – I know I do!

We find it can get repetitive if we are just writing about the same things i.e I am thankful for my lovely partner or I love my dog. It means, therefore, we need to dig deeper into our emotions and really feel & visualise what makes our heart sing or gives us a rush of pleasure.

According to Tim Ferris, one way of keeping our journal is to divide it up into sections.

Relationships
An opportunity that you have today
Something great that happened or you saw yesterday
Something simple near you (i.e clouds outside, the pen you are holding)

He suggests these categories can then be broken down deeper into sub-categories. Spend time thinking about one of these elements when you are writing your daily entry into your journal.

When Should We Journal

It is recommended to journal at the beginning or end of our day when we think, evaluate and process our feelings. By starting off our day with gratitude it gives us a ‘hit’ of good feelings & can set us up for a more ‘feel-good day’.

Alternatively, if we write at the end of the day before we go to bed it can help us to unwind and sleep a bit better. There is no right or wrong way.

How Long Should We Spend Journaling

Some people suggest 15 minutes per day, at least once per week. Some say daily but others may write 3/4 times per week. Just make it a routine to suit you.

How Many Things Do We Give Gratitude To

Again there is no right or wrong way to keep a gratitude journal. Some say to write 3 or 5 things per day you are grateful for. Dig deep and be as specific as possible. Enjoy the moment/memory as you write it down. See good things as ‘gifts’ instead of taking them for granted.

I know we may not always see the good or positive in our lives, as setbacks, depression and unhappiness can sometimes take over. But it is said that appreciating the little things can help to change our mindset. We can switch those negative thoughts into more positive thoughts.

Whichever way we chose to keep a Gratitude Journal keep it fun and enjoyable. Make it a ritual or habit that becomes as normal as eating our dinner at night. Give it a go like me & see if it makes any impact on your life!

Little Gratitude Journals I’ve Created

I’ve created some little gratitude journals which you can do over 7 days at a time with daily entries. This gets you into the habit of writing and breaks it down. Not quite so overwhelming, especially if this is new to you. If you would prefer a plain notebook to use then check out my Book Library