Gratitude Journaling: Why It Works and How to Start
You may have heard that being grateful for everything in your life including your problems is good for your heart, mind and soul. Gratitude practice is said to improve mental health, your relationships and help you to feel more satisfied in life but have you ever tried it? It might seem like you’re just simply writing down what you’re grateful for but there’s more to it than that as recognizing both the good and the bad things in our lives can actually make your brain more resilient to adversity according to Robert Emmons author of the book Thanks!: How Practicing Gratitude Can Make You Happier. What’s more, research also suggests that gratitude journaling can reduce stress and anxiety as you ease your worried thoughts and boosts mood as the practice of writing down positive reflections releases feel-good hormones such as dopamine and serotonin. But where do you start? This superpower practice is a lot easier to begin than you may think, the only rule is; be consistent.
How to start
Make it count, a consistent routine doesn’t mean you have to do it everyday, daily is ideal as the benefits compound over time but if committing to a daily gratitude practice seems overwhelming, commit to how many days would work for you over a set period of time and then adjust as you go. Here’s a few examples: 3 times a week for 4 weeks, 4 times a week for 4 weeks or even mon-fri for 4 weeks. After the initial commitment you can adjust as needed as it becomes more of a habit that you look forward to.
Make it yours
The best thing about journaling is that it is completely unique to you, you can get yourself a journal with a lovely design or leather cover with your name on it to make it feel a bit more special. Use coloured markers, stickers, draw, doodle, add photos, or simply just write, it doesn’t need to be perfect, just make it yours.
Make a list
Make a list of all the things you are grateful for, you’ll have the usual suspects like your family, children, your cat, your home etc. but try to always look for new things in your life and daily experiences that make you feel grateful so it doesn’t start to feel repetitive.
Prompts to get started:
What am I grateful for today, and why?
What small moment made today feel better?
Who am I grateful for right now?
What is something I often take for granted?
What went well today?
What made me feel calm, supported or cared for?
What is something about my current life I would miss if it changed?
What is one thing I’m grateful my body allowed me to do today?
What is something beautiful I noticed?
What is one ordinary thing that made today easier?
Start small, keep it honest, and notice what changes when you begin paying attention to the good things that are already in your life.
Holly x