There is no right way to keep a gratitude journal. Whether you use a predetermined prompt or simply make a bullet point list of things you’re grateful for, studies show that when people focus on gratitude they tend to be happier and less depressed.
The practice of gratitude promotes positive psychology. The habit of gratitude takes time to show its effects, but ultimately participants report better sleep, lower stress, and even better eating choices.
How to Start a Gratitude Journal:
Carve out 10-15 minutes per day to spend writing in your journal. This can be while you’re enjoying your morning cup of coffee or at night, while you let you skincare soak in. Grab a pen and your journal for some quiet reflection time.
There are several adorable journals out there, specifically for the purpose of creating a daily habit of gratitude. Honestly though, any notebook or lined journal will work. The benefits of purchasing a specific gratitude journal is that a lot of them already have daily prompts in them, alleviating the struggle of what to write.
But don’t worry, we have a few prompts to get you started:
- What is something that surprised you today?
- How have you grown since this time last year?
- What have you done recently that has made you proud of yourself?
- What am I going to do for myself tomorrow?
- A recent memory that made you smile
During particularly difficult times, gratitude can be hard to practice. When you’ve suffered a major setback or disappointment, it can be hard to want to focus on the positive side of life. Don’t be fake, but dig deep to find things you can honestly say you’re grateful for. It can be as simple and obtuse as the sun shining that day. Or a friendly puppy you met on your way home. Those seemingly small things to be grateful for, can help maintain and even shift you into a positive attitude.
Cultivating a habit of gratitude can help you become a happier person. You may not notice it’s effects immediately, but over time focusing on your blessings can have a very real impact on your daily life.